Ten years ago it was bread. But now, there is lots of chatter about dairy being the latest villainized food in the health community. From acne to indigestion to hormonal issues, many corners of the internet are promoting a dairy free diet as the future of health for everyone, especially when it comes to your digestive health. But what’s the real story? Is the smear campaign on dairy warranted, or is it just another fear mongering tactic to get views on social media and sell products?
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First of all, one of the biggest claims against dairy is that it causes digestive issues, particularly an inflamed stomach. An inflamed stomach, medically known as “gastritis,” is the inflammation or irritation of the stomach’s lining. While symptoms vary from person to person, the most common ones are abdominal pain, loss of appetite, hiccups, and bloating. In the average healthy person, there is mucus coating the stomach lining that protects it from gastric juice, or the acidic liquid floating through our digestive system that helps break down food when we eat it. When there isn’t enough of that protective mucus being produced, the stomach lining is left susceptible to that abrasive acid that can cause it to be irritated, which leads to the uncomfortable symptoms you may experience.
So, where do the theories come from that dairy exacerbates that? Some research has shown that dairy, specifically milk, can cause the body to produce more stomach acid, leading to gastritis to be made worse. Additionally, many dairy products are high in saturated fats, which is linked to inflammation, Although there isn’t research that shows saturated fats alone can cause inflammation, if you already have inflammation, they may make it worse. This occurs because saturated fats increase the body’s absorption of a group of inflammatory molecules called lipopolysaccharides, reports Healthline.
However, some types of dairy are higher in saturated fats than others. The creamier the dairy is, the more likely it’s high in saturated fat. Think coffee creamer, ice cream, whipped cream, and milk with a high fat content. These types of dairy are also traditionally higher in sugar, another stomach irritant. When you’re shopping for dairy, avoid products high in saturated fats and sugar.
In conclusion, is dairy the worst thing for you to eat if you struggle with stomach inflammation? The answer is complicated—it’s more about how the product is made. If it is high in saturated fat or processed sugar, it may be better to avoid it. However, products like hard cheese and milk with reduced fat are probably fine, and in fact have a number of health benefits, like protein and calcium. However, if you find that your symptoms worsen, or affect your ability to live life, consult with your doctor to come up with a healthcare plan uniquely formulated to your needs.
