Dairy is one of the most common food sensitivities, yet many people don’t realize it’s behind their symptoms. If you’re constantly bloated, congested, or dealing with skin issues, dairy might be worth investigating.
Lactose Intolerance vs. Dairy Sensitivity
Lactose intolerance means you can’t digest lactose (milk sugar). Dairy sensitivity is a reaction to milk proteins (casein or whey). The symptoms overlap, but they’re different issues with different solutions.
About 68% of the world's population has some degree of lactose intolerance. It's actually more "normal" than being able to digest dairy!
Common Dairy Symptoms
- Bloating and gas
- Stomach cramps or nausea
- Acne or eczema flares
- Sinus congestion
- Brain fog
- Joint pain
Dairy-Free Swaps That Actually Taste Good
- Oat milk for coffee (creamy and froths well)
- Coconut yogurt for breakfast
- Cashew cream for sauces
- Nutritional yeast for cheesy flavor
- Ghee if you’re just lactose intolerant (most tolerate it)
Try 2-3 weeks completely dairy-free, then reintroduce and pay attention. Your body’s response will tell you everything you need to know.
