Introduction
Many people enjoy their morning coffee with milk, take pleasure in indulging in desserts as creamy as rich dairy, or love their cheesy pizza (with or without a cheese puffer) – but all this comes with a potential consequence: indigestion. If you have ever experienced feeling bloated, gassy, and/or uncomfortable at the end of a dairy-rich meal, you’re not alone – and we’re left to tease out whether dairy is actually causing your indigestion. Let’s take a look at how dairy can impact you and your digestion and what, if anything, you can do about it.
Lactose Intolerance: What It Means
One of the most frequent reasons people have nausea after dairy is lactose intolerance. Lactose intolerance occurs when the small intestine does not produce enough lactase, the digestive enzyme that breaks down lactose (the sugar in milk).
When lactose is not properly digested, it will go to your colon and be fermented by your gut bacteria. Fermentation of lactose can cause:
- Bloating
- Gas
- Diarrhea
- Stomach cramps
One thing to note is that lactose intolerance is not a dairy allergy, but rather a digestive issue.
Understanding Indigestion
Indigestion, or dyspepsia is the general term for discomfort in the upper abdomen. You may feel bloated, have a burning sensation, or feel nauseous, during or after the meal.
There are many factors that can contribute to indigestion, such as eating too much, eating spicy foods, stress, and even dairy.
Why Does Dairy Cause Indigestion?
There are a few reasons why dairy could be a possibility for your stomach symptoms:
As mentioned, this is the most common reason. Individuals with lactose intolerance may not have enough of the lactase enzyme to break down lactose in milk and milk by-products, leading to the classic symptoms of digestive distress.
Some individuals may not react to the sugar in milk, rather the proteins such as casein or whey. This would not be considered a true allergy, but sensitivity to milk proteins can lead to inflammation, bloating, and discomfort.
Full-fat dairy contains high fats like cream and cheese, and whole milk which slow digestion down. For some individuals, slow digestion may cause them to experience indigestion or, in some cases, acid reflux.
If you have IBS, acid reflux, or GERD, consuming dairy may worsen your existing symptoms. Dairy may not be the cause of the indigestion, but could trigger a flare-up.
How to Manage Dairy-Induced Indigestion
If you find that you may suspect dairy could be the issue, here are some of their strategies to help mitigate symptoms:
– Start with lactose-free products: These are either made with added lactase or lactose has been removed.
– Try plant-based alternatives: Almond, oat, soy, or coconut milk may be easier on your gut.
– Choose lower fat or fermented dairy: Yogurt and kefir may be easier to digest, basically due to lower fat and the introduction of probiotics into your gut.
– Try adding lactase supplements: These can promote the digestion of lactose if you plan to eat dairy.
– Keep a food diary: Identify your food intake and how your gut/ body feels to see if there is a pattern
Can You Eat Dairy If You Have Acid Reflux?
It really depends on the type of dairy. Full fat milk, cheese and cream do relax the lower esophageal sphincter and allow stomach acid to rise which is what causes that burning sensation most people experience. However, low-fat or non-fat dairy may be less triggering. Everyone has different reactions so it’s trial and error.
Does Cutting Out Dairy Help Acid Reflux?
It certainly can for some people. If you remove high-fat dairy from your diet, you may reduce the frequency and severity of acid reflux. Some may not notice a significant difference at all. It’s all personal so try removing it for a week or two and see what your symptoms are like.
How Can I Tell If I’m Lactose Intolerant?
Here are some signs to look out for usually to be expected within 30 minutes to 2 hours after consuming dairy:
- Bloating
- Diarrhea
- Gas
- Abdominal cramps
- Rumbling in the stomach
You can also rule it out via a lactose tolerance test, or completing an elimination diet and seeing if your symptoms improve when you eliminate dairy.
The Bottom Line
Dairy may cause digestive discomfort, particularly if you are lactose intolerant, have sensitivity to milk proteins or are consuming high-fat dairy; however, this doesn’t mean everyone should steer clear of dairy. If you have restrictions on dairy, you should be aware of the signals your body is sending you. Choose the best options based on your body, make the correct choices, and consult a healthcare provider if you are having noticeable problems. Knowing your relationship with dairy may impact the way you feel after eating dairy foods.
FAQ
Q: Why does dairy give me indigestion?
Bloating, gas, stomach cramps, and diarrhea shortly after eating dairy foods is common and can happen for many reasons. It can be lactose intolerance, sensitivity to milk proteins, high fat content, or sometimes, can also be related to an underlying digestive issue, for example, acid reflux or irritable bowel syndrome (IBS).
Q: What are the first signs of being dairy intolerant?
Common early symptoms are bloating, gas, stomach cramps, and diarrhea shortly after consuming dairy products.
Q: What are the first signs of being dairy intolerant?
High-fat dairy can decrease the tension of the esophageal muscles, which would allow stomach acid to travel back up the esophagus; the backflow can cause heartburn.
Q: Is milk protein allergy the same as lactose intolerance?
No. Lactose intolerance has to do with digesting the sugar in milk (lactose), and not being able to digest milk proteins qualifies as an immune reaction to proteins found in milk, for example, casein or whey
