Should You Avoid Dairy?

Dairy has gotten a bad rap, being touted as the cause for “inflammation”, gut issues, acne and all other kinds of health problems. So, what’s the truth? And should you avoid it?

Here’s a summary of what the research seems to suggest so far. However, keep in mind that the research and our knowledge on ALL health-related topics is constantly evolving, so no information is perfect or immune to changing over time.

Individuals who have acne may benefit from removing it.
Dairy can cause some androgens (male hormones) to increase, which can aggravate conditions such as PCOS.
Dairy increases oil production in the skin, which for some can worsen acne.
Dairy is also high in protein, which helps to regulate blood sugar.
Dairy contains a sugar/carb called lactose. Some individuals do not produce enough of the enzyme (lactase) to break it down. This is called Lactose Intolerance and can be easily remedied by using a lactase enzyme and/or buying lactose free dairy products.
The dose matters. Many studies have shown that those who moderate their intake of dairy in a week (less than 6 servings/week), seem to have less severe acne.
Whey is milk-based protein, which does contains some lactose. However, whey isolate contains very little to no lactose.
Individuals who eat an abundance of vegetables and exercise regularly (ie. avoid a SAD, Standard American Diet) don’t appear to be as affected by dairy intake.

So there you have it. There is no straightforward answer. But honestly there never is with nutritional information. Choosing what is going to be right for you requires weighing the benefits & risks associated with your unique health, as well as some trial & error.

And if you can't seem to figure out whether dairy is an issue for you or not, that’s what health professionals, such as myself, are here to help with. We look at the nuances, help you create a plan, take a birds eye view and also a deep dive into your health to understand the context of your symptoms.