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7 signs intolerant dairy lactose casein lactase allergic symptoms milk Paleo Network-min

7 signs you’re dairy intolerant

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Dairy is a huge dividing issue in the paleo world. Strict paleo would omit dairy, but a lot of people take a more primal approach and include good quality dairy in their diet. My study showed most people who identify with paleo do in fact consume some dairy. The deciding factor here is if you are dairy intolerant or not. And how would you know?

7 signs intolerant dairy lactose casein lactase allergic symptoms milk Paleo Network-min

Whilst not scientific, there are a few warning signs that will give you a pretty big clue you don’t tolerate dairy well. But what is it in the dairy that may not agree with you? Well, it’s not as simple as saying it’s the dairy, you could well have a reaction to the lactose, or the casein contained in dairy.

Today, I'm going to look at a Lactose Intolerance specifically, as this is the dairy component that seems to be most troublesome for so many people. Whilst Northern Europeans seem to tolerate lactose fairly well due to a long, long history of doing so, in other populations most people are lactose intolerant.

What does lactose intolerance mean?

Simply, this occurs when you stop making the enzyme lactase, which is required to digest lactose. Without lactase, bacteria will metabolise the lactose instead. Whilst not a serious condition, it is going to be uncomfortable and frustrating for the unwitting dairy consumer.

So what are the symptoms?

1. Symptoms are going to centre around your digestive system, so look out for:

2. Bloating

3. Gas…. Say no more

4. Crams and pains in your abdomen

5. How to put this nicely… loose bowel movements, sometimes very loose

6. Strange noises coming from your digestive system

7. In severe cases vomiting

8. Unexplained tiredness

Important to note is how soon they symptoms came on after consuming the dairy? And what type of dairy was it?

What next?

If you suspect you may be intolerant to dairy, you need to find out.

The best way to test this is by an elimination diet. No dairy whatsoever for 30 days. See how you feel, are the symptoms still there? If you've been symptom free, you can test this further by gradually introducing back in certain dairy products. I've heard some people will be fine with hard cheeses for example, but not soft cheese. Whatever you introduce, make sure it’s in isolation, and wait at least three days before bringing another dairy variable into the mix. You can experiment with raw dairy, fermented dairy, perhaps you’ll find clarified butter; ghee has a different impact on you.

Do you suspect you're dairy intolerant? Do you consume it?

Ask the Paleosphere is dairy paleo milk cheese lacto paleo-min

Ask the Paleosphere – Dairy

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It’s all very well reading the Paleo theory about why we should and shouldn't consume certain foods, but what I find most valuable is finding out how people actually eat – and how different foods affect them.

With over 79,000 followers on the Paleo Network’s Facebook page, it’s become a great place to ask questions. A lot of the questions I've been asking seem to resonate with a lot of people, so I thought it would be useful to share some of the questions here.

Ask the Paleosphere is dairy paleo milk cheese lacto paleo-min

 

Dairy seems to be a source of a lot of controversy in the Paleo-sphere. Whenever I post about dairy, I get equally large numbers of people condemning me for mentioning it, as I do people who comment that they enjoy it regularly in their diet. I don’t agree with taking a dogmatic approach to “Paleo” – surely it’s more important to learn how you tolerate things like dairy and eat accordingly?

So when I asked my Facebook followers for their thoughts on dairy – what did they say?

Out of 218 people who left a comment, I counted 48% of people avoid dairy – and 52% of people do consume it. However, in almost all cases those who consume dairy seem to do so with quite limited constraints.

Limiting dairy

Of those who eat dairy, almost everyone said that they do so “in moderation”, with most people only eating a certain type of dairy, and avoiding others. Some of the responses included:

  • Fermented
  • Only cheese
  • Fermented
  • Yoghurt only
  • Raw & organic
  • Kerrygold butter only
  • Fermented full fat only
  • Butter & cheese minimal
  • Can’t do milk but eat cheese
  • I use cheese as a condiment on occasion
  • Only sour cream, aged cheese and buttah
  • Only raw dairy from grass-fed Jersey cattle
  • I can never give up fine cheese and ice cream!
  • Yes but only pure grass fed! Bio dynamic etc!
  • Only a bit in my Coffee, and only goat's milk
  • I love my cheese so allow a little as a treat and kefir
  • Butter and a very limited amount of special cheeses
  • Only organic butter and a tiny smidge of occasional cheese
  • Grassfed always – raw and local when possible. One serving a day.
  • I'll only ever have a tiny bit of white cheese that hasn't been processed a lot.

Why avoid it?

It seems that most of the people who avoid dairy, do so being aware that their bodies do not tolerate it well. Here are some of the reasons people gave as to why they don’t consume dairy:

  • No, it makes me sick
  • Cannot handle the casein.
  • My tummy doesn't tolerate it
  • Gives me pimples but I love it.
  • Gives me bloating & bad skin.
  • I break out with eczema and asthma.
  • It gives me Brain fog and belly aches!
  • My heart says yay, but my tummy says nay
  • Hot flashes stopped when dairy was eliminated!
  • My body does not like and it causes inflammation
  • Never did work well with me – since childhood.
  • I may love dairy, but it definitely sets off my auto immune disorders.
  • I dream of cheese  but unfortunately the casein protein in it burns my GI tract
  • In very small amounts. It causes acne for me. I'm 40 and just figured this out!
  • Yay for me but nay for my 20 months old. Makes him as constipated as anything.
  • Allowed it to creep back in last year, felt crap and body composition/weight plateued.
  • Quitting dairy is the only thing that cured my skin condition I've had since childhood (keratosis pilarus)
  • I've learned the hard way after a dose of post surgery pancreatitis. It's extremely alarming that people would suffer like I have at their own hand.
  • I didn't worry about my normal no-dairy or no-grain for about ten days over Christmas and now my forehead and chin have lots of pimples. Yuck!

Alternatives?

Quite a few people commented on alternatives that they use instead of dairy, with the most common being:

  • Almond milk
  • Coconut milk/ cream
  • Coconut Yoghurt
  • Hazlenut milk
  • And, er, Soy (I think this person maybe didn't realise they were on a Paleo page?)

It’s not dairy…

There were also quite a few comments from people who only have almond milk, or eggs – and others pointing out that eggs aren't dairy – and that almonds don’t have udders…

I’d love to hear your perspective on dairy. Do you consume it – and why? Please share in the comments below. Also, if you have a question that you’d like a broader perspective on, please let me know and I’ll post it on Facebook.

What's wrong with soy legume paleo diet primal allowed alternative-min

What’s So Wrong With Soy?

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Are soy beans really that bad for us? So many “healthy” people swear by soy – and it’s certainly portrayed in a lot of mainstream media as a health product.

Soy beans contain a lot of natural toxins. It doesn't matter whether they’re organically grown or genetically modified. The problem with modern soy products is that the factory processing is different from the traditional, time-consuming preparation through fermentation and prolonged boiling, whereby a lot of these toxins are removed. Products such as tempeh, tofu and miso are, if of good quality and a lot less dangerous than modern unfermented soy products, like soy milk. In the current, fast and large-scale production, these toxins stay in the end-product.

What's wrong with soy legume paleo diet primal allowed alternative-min

Why do people eat soy?

Whilst some people switch due to cow milk allergies or lactose-intolerance, many people switch for the perceived health benefits. The use of soy milk was supposed to be a good alternative to dairy, if we believe the commercials. The irony is that soy itself is in the top ten of foods that give the highest change of allergies!

Vegetarians and vegans often use soy products as dairy products and meat substitutes, particularly due to the high protein content.

The dangers of soy

Soy contains high amounts of phytic acid, that impedes the reception of calcium, magnesium, copper, iron and zinc. Although the pro-soy lobby argues that these minerals can also be found in soy, they are barely absorbed by the body due to the phytic acid content. The anti-nutrients present are not broken down by processes such as steeping, germination or prolonged cooking.

Soy also contains high concentrations of manganese, a chemical element. Some manganese in our food is necessary, but high amounts, such can be found in soy, are associated with neurological damage. It contains almost 200 times as much manganese as breast milk.

Trypsin inhibitors can disrupt the digestion of protein, can negatively influence the function of the pancreas and cause growth problems. Diarrhoea, stomach cramps and bleeding are some of the problems that can occur due to a lack of trypsin.

Vegetable female hormones (phytoestrogens) in soy disrupt the function of the endocrine (internal) glands and might cause infertility and breast cancer.

Cancer patients, especially the ones with hormone-dependant tumours such as breast cancer and prostate cancer, are advised to avoid soy because it can cause the growth of tumours.  The phytoestrogens it contains can hinder the function of the thyroid, which causes a risk for a slow working thyroid and even thyroid cancer.

Substances in soy that resemble vitamin B12 are not absorbed by the body and increase the need for vitamin B12. Vitamin B12 is necessary for the production of red blood cells. A shortage of these blood cells can cause severe anemia. Soy increases the need for vitamin D, which is used for building bones and a strong immune system, and something most people are already deficient in.

In modern soy production, it is modified, which produces toxic lysinoalanine and the carcinogen nitrosamine as a result. During the process, glutamic acid is also formed. This is a flavour enhancer and potential neurotoxin. As if this wasn't bad enough, MSG (another flavour enhancer) is added to many soy products.

Soy sauce is popular in many recipes, but is easy to avoid – it can be completely replaced using paleo friendly coconut aminos.

I’d be interested to hear what you think about Soy? Do you avoid it in all forms, or do you occasionally eat fermented soy products?

Can You Get Enough Calcium On A Paleo Diet-min

Can You Get Enough Calcium On A Paleo Diet?

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If you've told anyone you follow a Paleo diet, one of the typical responses you’ve probably got back, is bound to be “but how can you get enough Calcium?”

As part of any healthy lifestyle it is essential to have a decent amount of calcium in the diet, as it is involved in so many crucial functions. Calcium is known to strengthen the bones and teeth and can help to reduce the risk of suffering from osteoporosis, which causes brittle bones and can be very detrimental in the quality of life for sufferers. It is also thought the mineral can help to prevent cardiovascular disease and other illnesses which can cause a lot of problems in later life.

In order to really get the benefits from calcium, it is important to incorporate it with other nutrients and vitamins, as they work in conjunction with each other to produce the most effective results. Vitamins such as C and D3 help the body to absorb calcium so that the benefits are maximised. If these vitamins are not present in the diet, it won’t be absorbed sufficiently, which means the calcium won’t offer the benefits you would expect from it.

We don’t all require the same intake of calcium; there are factors which affect the level of calcium we should consume in our diet. Children require a lower level than adults and women are usually required to take in more calcium than men. Pregnant women should also try to take in a higher level of calcium as it will be beneficial for both mother and baby.

We know that calcium is essential for the body, but we have been led to believe that we need a lot more in our diet than what we actually need. It is also a misconception that the only way we can get the calcium we need is through the consumption of dairy products and in particular milk, which is not the case. There are many other foods which provide a good quantity of calcium and more than enough to ensure we have an adequate amount in our bodies. It can also be detrimental if we consume too much calcium, as it inhibits the absorption of magnesium. Magnesium is important for a healthy body and a lack of this can have an adverse effect on the body.

As a strict Paleo diet excludes dairy, many people wrongly assume eating this way will result in a Calcium deficiency. However, this simply is not the case. Not only are there some far better sources than milk – when the processed foods are removed from your diet your calcium requirements are actually lower. In fact, it is not calcium intake that is important, rather calcium balance. Processed things such as soft drinks actually use calcium in their digestion – effectively leeching calcium from your body. If you eat a lot of these types of foods, your calcium requirements are clearly going to be a lot higher. When you eat a natural Paleo diet – real food – your requirements are going to be a lot less.

Can You Get Enough Calcium On A Paleo Diet-min

Good Paleo Calcium Sources

There are lots of foods other than dairy products which many people just don’t associate with calcium. These foods act as a good source of calcium and provide us with other health benefits, including providing an adequate amounts of essential vitamins and other minerals.

Leafy green vegetables are a great calcium sources, as are high quantity of fish, such as salmon and mackerel. These can also offer a substantial amount of the mineral, as well as providing us with vitamins and antioxidants which are the perfect way of maintaining a healthy lifestyle.

Walnuts and hazelnuts are other foods which act as a good source of calcium. It is important not to eat too many of these though due to the Omega 3/6 ratio, so sticking to a low quantity will achieve the desired result. Eggs are also a way of ensuring calcium is present in the body and in particular egg yolks are a good source. It is a good idea to take note of the calcium levels of the foods you are eating, so you know whether you are taking in too much or too little.

Do you eat dairy? Where do you get most of your calcium from? Share in the comments below!

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Dairy and Paleo

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Dairy is one Paleo area I've been thinking about a lot recently.  A lot of people follow a strict Paleo diet, and include dairy, known as a lacto-Paleo diet.  Dairy is also the main difference between a Primal and a Paleo diet (Primal includes modest amounts of high quality dairy).

Prior to my trip to the AHS in August, my diet was a lot closer to Primal than it was Paleo.  Pedro Bastos gave an excellent lecture at the AHS on Dairy, Hormones & Human Health, which was quite an eye opener for me.

When I got back, I started the Whole30 which meant excluding dairy for 30 days.  I used to drink lots of tea everyday, with milk (I am English after all) – but luckily I got over this in America, as tea just didn't seem to be as common place over there.  I also used to have a fair amount of yoghurt and cheese, which I also gave up.  I expected to be counting down the days when I could resume my dairy habit, but it just didn't happen.

Since August I haven’t had any milk, but I have had cheese a couple of times and yoghurt once.  And the strangest thing?  I just don’t miss it at all.  I now enjoy drinking lots of different types of tea without milk, or hot water with a slice of lime.  I'm not really sure how I’d include milk again now!  I do like the taste of cheese and yoghurt, but I just don’t feel the need to include them in my diet.  Since I've gone stricter Paleo, I've been feeling fantastic.  My skin, sleep, mood, focus and general well being– everything has improved.  I should probably reintroduce dairy to identify exactly the effect it has on me – but given that I don’t miss it, I’d rather just continue to avoid it.

Is milk paleo dairy primal lacto cheese-min

I'm often asked how I can possibly get enough calcium without dairy.  I eat a good amount of dark green leafy vegetables, which are a great source of calcium.  From what I have read calcium balance is far more important than calcium intake.  When eating a diet high in acid-producing foods, such as the standard western diet, the kidney balances the acid load using the alkaline calcium salts from the bones.  As I don’t eat any processed food or grains and have a good balance of alkaline and acid foods in my diet, I have a good calcium balance – and therefore a lower calcium intake is not a problem.

Taking an evolutionary standpoint, obviously milk would not have been drunk until relatively recently, as ruminants weren't domesticated, so certainly wouldn't have been milked.  The purpose of milk is to nourish the offspring of the mother and enable it to grow – when you consider we are the only animal to eat another animals milk, it does seem a little odd?

One of the main arguments against dairy is IGF-1 (insulin like growth factor 1).  IGF-1 is increased by the cow’s growth hormones, which cause the cow to produce more milk.  IGF-1 is believed to promote cancer by increasing cell division and multiplying of cancer cells.  Commercial dairy cows are kept in gestation (by being artificially inseminated) almost constantly to ensure they produce milk.  They are milked ten out of 12 months – whereas a more natural milking pattern would involve only milking during early pregnancy.  It’s obviously in the interests of the dairy producers to do this, as they want to produce as much milk as possible.  The further into the pregnancy the more growth hormones are contained in the milk (as clearly the purpose of the milk is to support a growing calf).

For me, the jury is still out.  However, if I do decide to consume dairy again, I’ll go out of my way to find raw milk – I don’t think I could ever be happy with any commercial, pasteurised milk as I feel far to removed from the process and will never really know what is in it – and the condition of the cow(s) it came from.

What do you think about dairy?  Do you feel better of worse including dairy in your diet, or leaving it out?  I'd love to hear your views!

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Is Raw Milk Coming to Australia and New Zealand?

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What is Raw Milk?

Most milk readily available for sale is pasteurised.  Pasturisation is the process where the milk is heated to high temperatures, to destroy harmful bacteria that may be present.  However, as well as bacteria, the process of pasteurisation changes the nutritional profile of the milk and the insulin response.  Raw milk is increasingly popular and where it comes from properly cared for animals on a good farm, the risk of harmful bacteria is reported to be low.  Pasteurising milk has been the norm in Australia since the 1950’s.

Is Dairy Paleo?

I’ll come back to this issue in the near future, as it is definitely not a quick answer and there are many different views in the Paleo community.

Raw dairy milk cheese australia legal health paleo primal diet-min

I used to consume a moderate amount of dairy (mainly cheese, butter and milk), but I stopped for my Whole30 in August, and just haven’t started again.  I'm not saying I won’t ever eat dairy again, but I feel so good without it; I'm not missing it – and I'm certainly not lacking any dairy specific nutrients in my diet.

I'm often asked how I can possibly get enough calcium from my Paleo diet, but from my research I get plenty of Calcium from green leafy vegetables, for example.  Because I have a good diet, I don't lose much calcium – I have a better calcium balance.  It appears when eating a poor diet, calcium is released from the body; for example, to balance the Phosphoric acid found in soft drinks, as well as the balance the acidity.  This leaves those with poor diets with a far higher calcium requirement than those on a caveman diet.

We’ll see.  If I do have dairy again, I’ll certainly be looking for raw dairy, which I've found quite hard (and slightly secretive) to locate here.

The Food Standards Agency for Australia & New Zealand has currently got a proposal out to consider allowing raw dairy to be sold in Australia and New Zealand.  This appears to be on the back of consumer demand.  The agency is clearly viewing this from a public safety perspective, which is surely a good thing.  Legalising the sale of raw milk would give confidence that the raw dairy available, is produced to high, regulated standards.  With legislation currently forbidding the sale of raw milk, the raw milk that is available is unknown and unregulated (unless of course, you own a dairy cow).  Can you really be certain where it is from and how the animal was cared for?

Unfortunately, it looks like they have recently decided raw (drinking) milk will not be permitted.  They consider the potential health risks too high. This is a shame, as people will continue to find and drink raw milk – which would be far safer were it regulated.  They do however, appear to be relaxing the rules on certain hard cheeses.

 Where to Get Raw Milk in Australia & New Zealand

You'll have to ask around locally, and perhaps befriend a farmer or two…

In the meantime, if you eat dairy make sure it comes from a good source.  It should be organic – or better still from the farmer direct at a farmers market.  I’ve read a lot of reports about cheap milk being watered down with “permeate”, which is created by removing the fat from dairy waste and concentrating the result.  Cheap milk may also come from animals which have been given antibiotics.   Just this week we’ve had reports of a (cheap) Australian milk brand being contaminated with a cleaning solution.  Whilst it costs more, dairy is an area where it really is worth making sure you have got the best possible quality.

Is dairy a part of your diet?  Do you think farmers should be allowed to sell raw dairy?  Let me know what you think, in the comments, below!