Many people with gut health issues are sensitive to lactose, and rely on non-dairy alternatives to milk and milk products.
In this article, we'll explore the reasons behind lactose intolerance, its connection to other gastrointestinal conditions, and the growing importance of non-dairy milk alternatives.
Why do cow’s milk dairy products upset stomachs? Lactose intolerance Lactose intolerance is a common condition where the body struggles to digest lactose , the primary sugar found in milk and dairy products. This difficulty arises when the body doesn't produce enough of an enzyme called lactase, which is crucial for breaking down lactose in the digestive system.
Without sufficient lactase, lactose passes undigested into the colon, where bacteria ferment it, producing gas, short-chain fatty acids, and other byproducts.
This fermentation process can lead to uncomfortable symptoms such as bloating, stomach cramps, diarrhea, and luminal distension.
Lactose sensitivity is common with gastrointestinal conditions, too It's important to note that lactose sensitivity isn't limited to those with lactose intolerance.
Many individuals with gastrointestinal conditions like Irritable Bowel Syndrome (IBS) experience similar reactions and symptoms when consuming lactose-containing foods.
In these cases, lactose acts as a trigger food, even if the person has the lactase enzyme. This is because lactose is a type of carbohydrate known as a FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), which can be problematic for some people with sensitive digestive systems.
Managing diet is a key strategy to avoiding stomach upset In both cases, lactose sensitivity and lactose intolerance, a common way to manage symptoms is through managing diet .
Avoiding foods with lactose and following a low-lactose diet can help stop symptoms from ever starting.
What is the effect of milk on my gut microbiome? Milk from animals, like cows, brings a lot to the table beyond just calcium and protein. It has some unique fats and proteins that can influence your gut microbiome — that’s the collection of bacteria in your gut that plays a huge role in digestion and overall health.
Plant-based milks don’t have the same composition. While they can be packed with protein and other nutrients, they lack things like lactose and cholesterol, and their protein and fat makeup is totally different.
The composition of animal based milks can vary a lot. Depending on the species (like cow or camel), what the animal eats, and how the milk is processed, the nutrients and compounds change. In contrast, plant-based milks are pretty consistent. They’re made through controlled processes, so what you get in one carton of almond milk is basically the same as the next.
But what about the effects on gut health? That’s where things get a little murky. Not much research has been done on how milk — whether from cows or plants — affects the gut bacteria.
The studies that have been done mostly suggest that cow’s milk has a generally positive impact on the gut. Plant-based milks also show some positive effects, but in certain cases, they might encourage the growth of bacteria that aren’t as good for you.
So, while plant-based milk can be a great option, it’s not exactly a perfect replacement for dairy when it comes to your gut.
But don’t panic and pour out your oat milk! It’s important to remember that most of these studies have been done in labs or on animals, with only a few involving humans . The truth is, how these drinks affect your gut depends on the person.
Everyone’s gut microbiome is different, so what works for one person might not work for another. That’s why, instead of saying everyone should drink cow’s milk or plant-based milk, it’s better to focus on what suits your individual needs.
What are some alternatives to milk? For our comparison, we took a look at the nutrients in milk, and compared them to the nutrients in lower-lactose and dairy-free alternatives to milk:
camel milk oat milk dairy-identical animal-free milk almond milk cashew milk soy milk New and emerging types of milk Two of the options on our list are unconventional, especially in American markets.
Camel's milk: This option is gaining popularity in the West due to its unique nutritional profile. It's naturally low in lactose and rich in various nutrients, and many people enjoy its distinctive grassy flavor. While not widely available in stores, it can be ordered online for those interested in trying it.
Camels are also a very “green” friendly option for milk — camels are native to the desert which makes them easier to raise in a warming world and a camel farm produces less methane during the production process than a traditional cow’s milk dairy farm.
Dairy-identical animal-free milk: This innovative product is not derived from cows but is instead created through fermentation . It aims to replicate the taste, texture, and nutritional profile of dairy milk without using any animal products.
Here's what sets it apart:
It contains real milk proteins that are bio-identical to those found in cow's milk but produced through fermentation. The production process involves microflora given the genetic blueprint for producing whey protein, eliminating the need for animals. Nutritionally, it closely matches cow's milk, particularly in protein content and amino acid profile. Despite being animal-free and lactose-free, it still contains milk allergens and must be labeled accordingly. The future for dairy-identical milk is somewhat uncertain, with the traditional dairy industry urging for stricter regulations on production and labeling of these types of products.
What to look for when choosing a non-dairy milk When choosing a non-dairy option, consider the following:
Added oils: Some brands, like Oatly and Strive, add oils to their products to achieve nutritional parity with cow's milk. Especially if you're concerned about your intake of seed oils , carefully read the label.
Additives: Watch out for ingredients that may cause digestive issues. Many additives can cause digestive upset and irritation in people with gastrointestinal conditions .
For example, carrageenan is a common additive in many non-dairy milks that can trigger negative reactions in people with gastrointestinal disorders . It’s added to the product to help make the non-dairy milk thicker, and have a texture more like cow’s milk.
Added sugars: While cow's milk naturally contains sugar (lactose), some non-dairy alternatives have added sugars. Check the label to be aware of the sugar content in your chosen milk. You’re looking for a milk alternative, not a milkshake.
Fortification: Many non-dairy milk alternatives are fortified to more closely mimic the nutritional profile of cow's milk. This is because many plant-based milks don't naturally contain the same vitamins and fats found in dairy milk.
There is ongoing debate about the bioavailability of fortified milk, and limited data to support any claim about them one way or the other.
Milk by the numbers Highest Protein: Strive Freemilk has the highest protein content at 10g per 8oz serving, followed closely by whole milk, 2% milk, and Lactaid whole milk at 8g. Silk Unsweetened Soy Milk is notable among plant-based options with 7g of protein.
Lowest Calories: Silk Unsweetened Almond Milk and Silk Unsweetened Cashew Milk are the lowest in calories at 25 and 30 calories per 8oz, respectively. Among animal milks, camel milk is lowest at 110 calories.
Lowest Saturated Fat: Silk Unsweetened Almond Milk, Cashew Milk, and Soy Milk, along with Oatly Oat Milk, have the lowest saturated fat at 0-0.5g per 8oz.
Highest Calcium: Silk Unsweetened Almond Milk and Cashew Milk lead in calcium content at 470mg per 8oz, followed by camel milk at 455mg.
Vitamin E Content: Strive Freemilk, Silk Unsweetened Almond Milk, and Silk Unsweetened Cashew Milk are the only ones with significant vitamin E, providing 8mg, 4mg, and 4mg per 8oz respectively.
Vitamin D Levels: Whole milk, 2% milk, Strive Freemilk, and Lactaid whole milk provide the most vitamin D (2.5-4.5mcg per 8oz). Plant-based milks generally have less, with soy milk containing only 0.3mcg.
Sodium Content: Silk Unsweetened Soy Milk has the lowest sodium at 80mg per 8oz, followed by Oatly Oat Milk at 100mg. Strive Freemilk has the highest at 370mg.
Potassium Levels: Camel milk leads in potassium content at 470mg per 8oz, while Silk Unsweetened Cashew Milk has none. Silk Unsweetened Soy Milk is notable among plant-based options with 300mg.
Carbohydrates and Sugars: Oatly Oat Milk has the highest carbohydrates at 16g per 8oz and is the only one with added sugars (7g). The Silk plant-based milks have the lowest carbs at 1-4g, with no sugar.
Iron Content: Silk Unsweetened Soy Milk has the highest iron content at 1mg per 8oz, while most dairy milks contain no measurable iron.
Unique Nutrient Profile: Camel milk stands out with its high calcium and potassium content, while being relatively low in calories compared to other animal milks. Strive Freemilk offers a unique combination of high protein, low carbs, and added vitamins D and E. Among plant-based options, Silk Unsweetened Soy Milk provides a balanced profile with moderate protein, low fat, and added vitamins and minerals.
Conclusion When selecting a milk alternative, it's crucial to consider your individual nutritional needs, taste preferences, and any dietary restrictions or sensitivities you may have.
Each option, whether it's a traditional plant-based milk, an emerging alternative like camel's milk, or an innovative product like dairy-identical milk, comes with its own set of benefits and potential drawbacks.
Pay close attention to labels, looking out for added ingredients that may not align with your dietary goals or that could potentially cause digestive issues. Remember that fortification can be beneficial in providing essential nutrients, but it's important to be aware of what exactly is being added to your milk alternative.
Ultimately, the "best" milk choice is highly individual. It depends on your nutritional requirements, your taste preferences, and how your body responds to different options. Don't be afraid to experiment with various alternatives to find the one that works best for you!
As the market for milk alternatives continues to evolve, staying informed about new options and their nutritional profiles will help you make the best choice for your health and enjoyment.
Which milk is your favorite? The answer to that question is as unique as you are.
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