Ready to Ditch Dairy? Here’s What You Need to Know First

Thinking about breaking up with dairy? Whether it’s for health reasons, environmental concerns, or just because you’ve had one too many lactose-fueled regrets, ditching milk and cheese has become the cool thing to do. But before you kick that carton to the curb, it’s worth taking a minute to figure out if dairy really deserves the bad rap. From calcium boosts to bloating nightmares, dairy’s got its pros and cons—and we’re breaking them down so you can make the call.

Dairy products.Photo byDepositphotos.

Pro #1: Nutrient-Rich

Dairy products are a significant source of essential nutrients, including calcium, vitamin D, and potassium, crucial for maintaining bone health, muscle function, and overall cellular function in the body. These nutrients are readily available and easily absorbed from dairy sources.

Pro #2: Protein Source

Dairy provides high-quality protein that contains all essential amino acids needed by the body for muscle repair, growth, and overall health. This often makes it a preferred choice for athletes, growing children, and anyone looking to maintain muscle mass as they age.

Pro #3: Weight Management

Studies have suggested that dairy’s combination of protein and calcium can aid in weight management. The protein content enhances satiety, reducing the overall calorie intake, while calcium has been linked to a lower risk of developing obesity.

Pro #4: Probiotic Benefits

Fermented dairy products like yogurt and kefir contain probiotics, beneficial bacteria that can help maintain a healthy gut microbiome. These probiotics are known to aid digestion and boost immune function.

Woman making a heart with her hands on her stomach.Photo byShutterstock.

Pro #5: Hydration

Milk contains a high amount of water and is also a source of electrolytes like potassium and sodium, which help in hydration. Especially for children and athletes, consuming milk can be an effective way to stay hydrated alongside water and other fluids.

Con #1: Lactose Intolerance

Lactose intolerance affects a significant percentage of the population, particularly among certain ethnic groups. This condition can cause gastrointestinal distress, including bloating, diarrhea, and gas when dairy products are consumed.

Con #2: Links to Certain Cancers

There are ongoing debates and research into the association between high dairy consumption and an increased risk of certain cancers, such as prostate and ovarian cancer. The evidence is not conclusive but has led to caution in consumption rates among at-risk groups.

Pouring milk into a glass.Photo byShutterstock.

Con #3: Potential Trigger for Autoimmune Diseases

Some studies suggest that dairy consumption might exacerbate certain autoimmune conditions. Proteins found in cow’s milk, such as casein and whey, may stimulate an immune response in susceptible individuals, potentially leading to inflammation and symptoms in conditions like rheumatoid arthritis. It's for this reason that many diets associated with aiding in autoimmune diseases, such as the AIP diet, eliminate dairy entirely, at least for a short period of time.

Con #4: Association with Skin Conditions

Dairy is often discussed in the context of skin health, particularly with conditions like acne and eczema. The hormones and bioactive molecules in milk are thought to influence sebum production and inflammatory processes, which can worsen these skin conditions. Many people see a remission of skin conditions they've had for years when dairy is eliminated from their diet.