Gut problems got you down? We likely don’t have to tell you twice that the problem may lie in your diet. And when you think of foods that can throw a wrench in your digestive health, dairy is likely one of the first categories that pops into your head. However, some dairy products are worse than others when it comes to the toll they can take on our gut.
To discover some of the worst options out there that can wreak havoc on your digestive system, we spoke to Kelsey Mauro, Functional Medicine Gut Health Consultant. She told us that dairy products like whole cow’s milk, whole milk yogurt, and cheese should probably be avoided by people who struggle with their gut health due to their lactose content. Read on to learn more!
1. Whole cow's milk
One of the main problems when it comes to dairy and gut health is the fact that dairy contains lactose, which some people have an especially difficult time digesting. And according to Mauro, whole cow's milk is one of the biggest culprits due to the fact that it contains the highest amount. "Whole cow's milk contains the most amount of lactose (about 13 grams/1 cup serving) and it can be difficult for our guts to break down the lactose and cause gut symptoms," she explains. Luckily, there are tons of dairy-free alternatives to this creamy beverage. Mauro recommends opting for non-dairy, plant-based milks like almond milk or oat milk. You may even find that not only are they easier on your gut, but they taste incredible, too!
2. Whole milk yogurt
Since we know that whole milk contains high amounts of lactose, it shouldn't be a surprise that yogurt made with whole milk can be another major risk when it comes to gut health. Mauro notes that this type of yogurt "also contains a large amount of lactose and saturated fat and can be difficult for our gut to break down." Things can get especially bad if you choose varieties with added sugar, as sugar is just one more ingredient that can take a serious toll on your digestive health. While yogurt does contain probiotics and therefore can be a good addition to a healthy diet, choosing the right kind is essential. Mauro recommends going with Kefir Yogurt, which is gut-friendly. Nice!
3. Cheese
Ah, cheese—we love it, but our bodies don't always respond to it well. If you're in the same boat, there's a good reason for that. It all comes down to (you guessed it) the lactose content of this deviously delicious food. Mauro explains that cheeses "may harm our healthy bacteria in our gut," which can result in gut dysbiosis (aka an imbalance of good and bad bacteria) and, in turn, a range of digestive problems. You don't necessarily have to give up cheese for good, but it's best to cut down on it if you frequently struggle with your gut health. Luckily, there are tons of non-dairy cheese to choose from. Why not give them a shot?
At the end of the day, everyone's body is different; what throws some people's guts for a loop may be easy as pie for someone else to digest. So when it comes to gut health (just like anything else) paying attention to your body and talking to a doctor if a problem become serious is always the best plan of action—but making some changes to your diet is a great way to figure out of the root of the issue. While some people may be able to handle dairy just fine, cutting these three foods out of your diet may be a good place to start if you're looking to set your gut back on track.
