Non-dairy trends

Historically, diets that nixed dairy were a result of allergy and/or lactose intolerance. More recently, non-dairy trends seem to be by-products of consumer demands for more plant-based items (e.g., soy and almond milks) for various reasons (e.g., following a Paleo diet). In general, when I ask someone why they're cutting dairy from their diets, they answer one of two ways: (1) I heard it's good to cut dairy or (2) I want to decrease inflammation. 

It's true that dairy can cause inflammation, but typically this is in someone who actually has an allergy or intolerance. Dairy has many nutrients (e.g., Calcium, protein, Vitamin D, probiotics) and has been shown to lessen the factors of metabolic syndrome. That's not to say that I would recommend people consume nothing but dairy. The recommended amount is 2-3 low-fat servings each day (e.g., 1 Cup of Milk or 1oz cheese). I typically leverage dairy for its protein content. I add feta to a salad or have a slice of provolone with an apple for a snack. However, in the spirit of understanding, I went 10 days without dairy.

Here were the highlights: 

• Dairy was relatively easy to replace (some items purchased in preparation for the ten days included: hummus, guacamole, SO Coconut Milk & Silk yogurts, nuts, black bean dip, almond milk).
• I took time to consider the benefits of probiotics. I learned a lot and decided not to supplement probiotics during this time period. 
• Sometimes I forgot! I would put a piece of toast with butter to my mouth and realize I was about to eat dairy. 
• I missed cheese the most when it was for times of enjoyment, such as happy hour (my nut mix was a nice replacement). 
• Avocado and hummus were wonderful alternatives for cheese on sandwiches and wraps. 
• I did not miss cheese when eating Mexican food, surprisingly.  I substituted guacamole and beans for cheese and sour cheese. It was just as yummy. 
  
• My stomach was less gassy. 
• My energy levels did not change. 
• My weight did not change. This is not considered a significant factor considering the short time frame. However, most studies do not attribute dairy-free diets to weight loss. 

My dad also participated throughout the 10 day period. Being very different, anatomically, we still shared many of the same findings. Bottom line, he and I will both continue to consume dairy. We'll simply be more mindful and consider even healthier replacements when it's convenient. Overdoing dairy has its own outcomes (e.g., constipation, weight gain, etc.) that neither one of us wants. 

Basic rules of dairy: 

1. Always choose low fat dairy products
2. Stick around the estimated servings per day of 2-3
3. 1 serving of cheese is usually 1/2-1 oz (this is like a precut slice) 
4. 1 serving of milk is 1 Cup

References

1. Elaine Magee, MPH, RD "6 Reasons to Get Your Dairy". Retrieved from http://www.webmd.com/diet/features/6-reasons-to-get-your-diary#2