🥛 Dairy Intolerance: When Your Body Says “No” to Milk

While gluten gets most of the attention, dairy can be another hidden source of discomfort. Many people experience symptoms after consuming milk, cheese, butter, or cream — even when they’ve eaten these foods their whole life.

🌸 The Two Main Types of Dairy Reactions

1.

Lactose Intolerance

This is the most common. It happens when your body doesn’t produce enough lactase, the enzyme needed to break down lactose (the sugar found in milk).

Common Symptoms of Lactose Intolerance:

• Bloating or gassiness after eating dairy

• Stomach cramping or abdominal pain

• Diarrhea or loose stools

• Nausea or queasiness

• Rumbling or discomfort in the lower abdomen

• Symptoms appear within 30 minutes to 2 hours after eating dairy

People with lactose intolerance can often tolerate small amounts of dairy, especially hard cheeses or lactose-free milk.

2.

Dairy Protein Sensitivity or Allergy

Some people react not to lactose, but to the proteins in milk — casein and whey. This can cause more immune-based reactions that go beyond digestion.

Possible Signs of Dairy Protein Sensitivity or Allergy:

• Fatigue or “heaviness” after meals

• Mucus buildup (congestion, sinus pressure, throat clearing)

• Skin breakouts, eczema, or rashes

• Joint inflammation or body aches

• Headaches or migraines

• Bloating, constipation, or diarrhea

• Emotional symptoms — anxiety, irritability, or mood swings

Unlike lactose intolerance, a protein sensitivity can cause inflammation that lingers for days, making it harder to link symptoms directly to what you ate.

🌿 How to Tell If Dairy Is Affecting You

1. Start a 2–4 week dairy elimination (no milk, cheese, yogurt, butter, or cream).

2. Keep a symptom tracker — you can use the same one from the gluten section and note both food types.

3. Slowly reintroduce dairy, starting with small portions of cheese or yogurt.

4. Watch how your digestion, energy, and skin respond.

If symptoms return, you may have an intolerance or sensitivity.

✨ How to Support Your Body Without Dairy

• Choose plant-based alternatives like almond, oat, coconut, or hemp milk.

• Focus on calcium-rich foods such as leafy greens, tahini, and chia seeds.

• Consider a probiotic to support gut health.

• Use ghee (clarified butter) if tolerated — it’s often easier to digest.

💫 The Bottom Line

Whether it’s gluten or dairy, food sensitivities are your body’s way of asking for attention and balance. By listening with awareness — not judgment — you can uncover what truly supports your wellbeing.

Food should fuel your light, not drain it. 🌿