Thinking of cutting out dairy this Veganuary? Most nutritionists don’t recommend giving up an entire food group unless you have a very good reason; For example, due to allergies or because you prefer a vegan diet. This is because each group provides different, vital nutrients and energy to keep our bodies functioning properly.
But if you don’t have much choice but to try giving up dairy (or you’ve decided it’s the right choice for you), it’s better to be informed about how your body might react. Frida Harju-Westman, nutritionist at the health app Lifesum, explains what they might be and why:
You may experience fewer headaches
Headaches may be caused by dairy products due to tyramine, a natural chemical often found in cheeses. For some people who eat a lot of cheese, this can contribute to the onset of migraines and headaches. “If you suffer from these regularly, you may find that eliminating dairy products such as cheese from your diet has a positive effect on this,” says Harju-Westman.
It sounds great. However, you may not be so lucky. “Dairy products contain an important vitamin B2, and deficiency of this vitamin is also associated with possible side effects of migraines,” notes the nutritionist. If you decide to give up dairy, make sure you don’t become B2 deficient by eating plenty of mushrooms, almonds and spinach; these all contain significant amounts of milk, making the transition quite achievable.
You may be less bloated
Although lactose intolerance is not currently officially diagnosed, 65% of the world’s population actually has difficulty digesting milk, according to the U.S. National Library of Medicine. “This is because many people lack the enzyme lactase, which is necessary to properly digest cow’s milk,” explains Harju-Westman. “If you cut out dairy, you may find that your digestion improves, perhaps making you feel less bloated,” the nutritionist says. But as before, unfortunately there is a chance things can go wrong. “It’s also possible that cutting out dairy will make you feel bad. More “Bloating happens because your body is reacting to the diet change,” he adds.
It’s like playing Russian roulette, but talking to your doctor before making any changes can help you do what’s right for you and your body.
Your gut health may be damaged
Improving digestion is one thing, but that doesn’t guarantee that your gut health will be better if you cut out dairy. Harju-Westman explains why: “Your digestive system contains many different types of bacteria, both good and bad. Dairy products like natural Greek yogurt and Kefir, Good Bacteria and probiotics that help improve your gut health. “If you choose not to consume dairy, it is important to replace your natural yoghurt with a dairy-free option that still contains live active cultures, and perhaps consider taking probiotic tablets to help keep the gut stable.”
You may miss essential nutrients
Just like protein, fats and starchy carbohydrates, dairy products can be an important component of a healthy diet. “Dairy products tend to be rich in important nutrients like calcium and vitamin D, so if you decide to eliminate this food group from your diet, then you need to make sure you don’t miss out on these essential nutrients,” says the expert. “Make sure to consume oily fish such as sardines” [if you eat fish of course]Milks that are a good source of calcium, as well as some plant-based milks that are often fortified with vitamin D and calcium.”
You may get sick more easily
“When you stop eating dairy products, you may notice that your immune system weakens significantly,” the nutritionist emphasizes. He explains: “This may be because you are deficient in important vitamin B12. B12 is often found in dairy products and helps regulate the immune system and help the body fight bacteria.”
“If you have a B12 deficiency, you may feel weaker and contract unwanted diseases more easily, so be sure to combat this deficiency by eating foods fortified with this vitamin or consult your doctor about whether to take a B12 supplement,” Harju-Westman adds.
Your skin may heal
It is quite widely known that cutting out dairy products improves one’s skin. “Cow’s milk often contains hormones, which can react with hormones in your body and cause increased production of sebum in your skin, which is responsible for clogging your pores,” explains Harju-Westman. “As a result, you may find that eliminating dairy from your diet improves the look and feel of your skin.”
But as a word of caution, the nutritionist adds: “But remember that good nutrition is essential for maintaining good skin and preventing outbreaks, so it’s important to ensure you eat a healthy, balanced diet with plenty of nutrients.”
You may have more energy
“It’s easy to get into the habit of regularly eating unhealthy, dairy-rich foods like creamy macaroni and cheese and pizza,” says Harju-Westman. “When you give up dairy, you may find that you start thinking more carefully about the foods you eat. For example, to combat the calcium deficiency in your diet that occurs by traditionally consuming dairy products, you will likely replace them with dairy products and other calcium-rich foods, such as spinach, kale, and white beans. “Eating vitamin-rich foods such as can lead to you having more energy as your diet becomes filled with more nutrients,” she explains. Seems like a win-win.
Your mood may become more stable
This was pretty interesting, who knew? “Due to the large number of hormones such as estrogen and progesterone found in cow milk, your body receives these hormones as byproducts when you consume dairy products,” says the nutritionist. “These additional hormones, when mixed with your own hormones, can cause mood swings that are alleviated when you eliminate dairy from your diet.”
You may experience a period of withdrawal
If your body is accustomed to consuming dairy products, you can expect to experience withdrawal symptoms when you eliminate the entire food group from your diet, as you do when eliminating most things. This is your body “reacting to dietary changes,” explains Harju-Westman. “You may notice that you are more tired than usual and may even have trouble sleeping,” he notes.
Your body may experience protein deficiency
“An important macronutrient you get from dairy is protein, which is essential for building muscle and helping your organs and bones function properly,” explains the expert. “While other foods can provide the necessary protein intake, you may find that you need to pay more attention to this if you decide not to consume dairy products. Try to consume more protein-rich foods such as quinoa and almonds.”
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.