If you’re an avid consumer of dairy products and frequently suffer from bloating and indigestion, experts say there might be a link between this. We checked in with health and gastrointestinal experts to learn more about one dairy product that might be a common culprit for bloating, and how it affects (or hinders) digestion. Read on for tips and advice from registered dietitian Cassie Madsen, MS, RD of Gut Health and Nutrition and health and nutrition expert Corey Lewis, co-founder and CEO of 1AND1 Life.
How Whole Milk Is Linked To Bloating & Indigestion
First of all, not everyone with chronic bloating is sensitive to dairy, Madsen explains, but many are. The main reason for this is lactose intolerance, and lactose is the sugar that naturally exists in milk. Lactase, the enzyme that breaks down lactose, she says, is present in our gut in lower amounts as we age and lactose intolerance is very common. “The number one dairy product that people should avoid if they have lactose intolerance and chronic bloating is cow's milk,” Madsen says. “Milk has a higher amount of lactose than many other dairy products,” she continues, “and those that drink milk tend to consume a lot of it.”
Lewis agrees that whole milk contains the most lactose of all dairy products, and says it is “estimated that 68% of people can't process whole milk without problems,” given that it contains about 13 grams of lactose per 1-cup serving. “That is why it can cause bloating and nausea even if you are not lactose intolerant,” adds Lewis. While dairy products can be a healthy source of protein and calcium, you should not force your stomach if they cause you any discomfort, he notes.
Dairy-Free Alternatives For Smoother Digestion
“Most people are safe with yogurt, which is one of the best sources of probiotics and has a lower percentage of dairy,” Lewis says, so if you experience a lot of bloating, he recommends avoiding or limiting whole milk. “You can substitute it with a vegetable alternative or some greek yogurt,” he suggests.
Thanks to options like almond milk, oat milk, soy milk, etc, Madsen says that “people may choose lactose-free milk or milk alternatives if they are lactose intolerant.” However, she says it should be noted that “many plant-based kinds of milk are lower in protein and calcium, so calcium-fortified products can be helpful.” The more you know!
