If it's been a long time since you've had real milk in your coffee or enjoyed a cheese plate, the mere thought of eating dairy again might make your stomach growl. Yet TikTok is buzzing with rumors about milk and its benefits...so much so that people are drinking entire glasses of milk.
It's clear that over the past 10 to 20 years, milk has become less popular, which is why plant-based alternatives have become such a huge industry. In addition to the countless alternative milks out there, you can find everything from plant-based cheese to sour cream and everything in between. If you're vegan, lactose intolerant or allergic to dairy, or you just don't like the taste of real cheese but still really, really want to make pizza, having all these options is great. If you're someone who gets instantly bloated just by looking at a milkshake, it makes perfect sense to continue your dairy-free life.
However, if you haven't eliminated cheese and milk from your diet for health reasons and are curious about what will happen if you start eating dairy again, read on for expert advice.
What happens if you eat dairy again?
The most likely side effect when you consume yogurt or drink a glass of milk after abstaining from dairy for a long time is gastrointestinal (GI) discomfort, which is the production of a lot of bubbles. "Dairy contains the carbohydrate lactose, which is broken down by the enzyme lactase," says Cara Harbstreet, MS, RD, LD, a registered dietitian at Street Smart Nutrition. If it's been months or years since you last ate dairy, your body may be producing less lactase now than it was then, she says, and it's impossible to tell whether this is a temporary or permanent change.
If you were able to eat dairy products before, you may experience side effects for the first time after taking a break. But if you've been having issues with milk, these side effects may come back. These include issues related to the gastrointestinal tract, such as bloating, gas, or changes in the frequency or consistency of bowel movements as your body copes with increased lactase production, Harbstreet says. "While this does not pose a health risk, it can be quite uncomfortable to experience," she added.
Other factors that may affect your tolerance for dairy include your age, genetics, and how long it has been since you last consumed dairy. It's worth noting that as you age, your body gradually reduces lactase production regardless of whether you give up milk or not, so this may also explain why your body suddenly starts to respond poorly to dairy products.
According to Harbstreet, it's nearly impossible to pinpoint the cause and effect of a single food when symptoms appear or disappear. "But it also means we can tailor our food choices to best reflect how our individual bodies are responding at any given point in time," she said.
How long does it take to adjust to dairy?
Everyone reacts differently to dairy products after a break. You could throw away a latte or eat an entire soft-serve ice cream cone and not feel a thing. If you do experience gas or bloating as your body adjusts, those symptoms may go away quickly, or you may remember why you hated milk in the first place, Habstreit says.
If you want to see if dairy is right for you, take it about two days after your first taste. "If you develop intolerance symptoms from consuming dairy, they should go away within 48 hours of avoiding dairy," says Kristin Gillespie, MS, RD, LDN, a registered dietitian dietitian and certified nutritional support clinician . She recommends keeping a food/symptom diary to track the process so you can see in real time whether milk is right for you. "If you think dairy is the culprit, it's best to switch to plant-based dairy products to manage your symptoms," says Gillespie.
If you are determined to reintroduce these foods into your life, take your time. “Start with small portions,” Habstreit says. "It doesn't necessarily require gulping down cups of milk; you can add it to recipes, or try adding dairy in the form of cheese, yogurt, sour cream or butter."
She points out that both cheese and butter contain varying amounts of lactose. Some foods, such as yogurt or fermented dairy products like kefir, can even reduce gastrointestinal symptoms. "Experimenting with smaller doses can help you find your threshold for when or if these symptoms occur," says Harbstreet. Whether you prefer almond milk, or whether a cheese plate is too good to ignore, it's all up to you.
Research references:
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Ankita Ruiz, A. (2020). The genetics of lactose intolerance: an updated review and online interactive world map of phenotypic and genotypic frequencies. Nutrients. DOI: 10.3390/nu12092689.
Forsgaard, R. A. (2019). Human lactose digestion: Intestinal lactase appears to be constitutive, whereas the colonic microbiota is adaptive. American Journal of Clinical Nutrition , 110 (2), 273-279. https://doi.org/10.1093/ajcn/nqz104
Grande, R. J. (2003). Change genes; lose lactase. Gut , 52 (5), 617-619. https://doi.org/10.1136/gut.52.5.617
Sethi, S. (2016). Plant-based milk alternatives are an emerging segment in functional beverages: a review. Journal of Food Science and Technology. doi:10.1007/s13197-016-2328-3.
Stefano, M. D. (2001). Lactose malabsorption and intolerance in the elderly. Scand J Gastroenterol. Phone number: 11761016 Digital number: 10.1080/003655201317097119
Swagerty, D. L. Jr. (2003). Lactose intolerance. I'm a family doctor. 2002 May 1;65(9):1845-50. Errata: Am Fam Physician. PMID: 12018807.
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source:
Cara Harbstreet, MS, RD, LD, registered dietitian, Street Smart Nutrition
Shena Jaramillo MS, RD, Registered Dietitian
Kristin Gillespie, MS, RD, LDN, Registered Dietitian Dietitian, Certified Nutritional Support Clinician
