I hope that you have learned a little bit about milk from the previous postings. I am now going to switch gears and begin talking about how the body can react to it. I'm sure you are all very familiar with the term "lactose intolerance," but you are probably not as familiar with the words "cross-reactivity" and "casein." I am going to talk about what they are, how they can effect you, what the symptoms related to them are, and what products you can and cannot have. Last, but not least, we will talk about why a gluten-free and dairy-free combination diet is the solution for a lot of people who are gluten intolerant but have unresolved issues.
Lactose intolerance is the inability to digest lactose- a type of sugar found in milk and other dairy products. This happens when the small intestine doesn't produce enough of the enzyme lactase. Premature babies can have this problem because they are not fully developed, but newborn babies are usually not affected. Most children do not show symptoms until they are around 3 years old. Genetics, race, etc can cause variations in the age, but be aware of your child's reaction to dairy products around this age to catch lactose intolerance early. It is estimated that 30 million Americans have some amount of lactose intolerance by the age of 20. The symptoms of lactose intolerance include:
- Abdominal bloating
- Abdominal cramps
- Diarrhea
- Gas
- Nausea
Next up is casein. Casein is a protein found in bovine (cow) milk and is also found in many other things as a binding agent. According to wisegeek.com, "Casein can be found in two main types: edible and technical. Edible casein is widely used in both medicine and food, both for nutritional value and as a binder. Technical casein is used in an enormous range of products, including paints, cosmetics, and many types of adhesives. A not-insubstantial number of people have a casein allergy and may find themselves experiencing negative reactions both to casein-containing food products and to products such as nail polish that contain casein." People who react to casein will more than likely be able to enjoy goat and sheep dairy products with no problems unlike those with lactose intolerance.
So how does dairy have anything to do with gluten? Well people who have been diagnosed with Celiac Disease or Gluten Sensitivity in general are often times put on a dairy-free diet. For gluten intolerant people, gluten and dairy go hand in hand. Here's why... People with Celiac or Gluten Sensitivity have gut damage that doesn't allow them to properly digest proteins in their food (lactose and more). Do you remember when I told you about "Leaky Gut Syndrome?" - This is the main reason.
More than likely, you are not lactose intolerant, but you can't rule it out completely. Celiac Disease has been found to cause lactase (enzyme) deficiencies. However, in most cases, when the gut has been allowed to properly heal, the problems associated with malabsorption decrease. Most people are able to reintroduce dairy products back into their diets after 6-12 months. For some it's more like 24-36 months.
Another issue gluten intolerant people face is "cross-reactivity." Cross-reactivity is when, after a period of time, your body starts to see other proteins, such as casein, as an "invader" just as it once thought gluten was an invader in your body. This is quite a phenomenon and in a later post, I will talk more about it and the other foods your anti-bodies begin to confuse for gluten. According to Primo Health, "Studies show that about 50% of gluten sensitive patients also have a problem with a protein called casein." As you can see, that's a large group of people so a dairy-free diet is something that needs serious consideration for those who are gluten intolerant. Who else benefits from a gluten-free/casein or dairy-free diet? People with Autism and ADHD. I will also address this at a later date, but I wanted to mention it now.
So where do you go from here? What can you eat? Well since I have been gluten-free for about 7 months, going dairy-free was somewhat easy for me. I know that not everyone is as well disciplined as I am and I definitely will not deny that both of these diets can be very challenging. Unfortunately, if you want to reap the full benefit and regain health or determine if one of these two (or both) are the root of your problems, you must strive for perfection. No cheating allowed! Obviously no milk, cheese, yogurt, etc along with no gluten. And if you're going completely dairy-free, that means no goat or sheep products either. Those are considered dairy too! It's a little easier if you are going casein-free because remember that's cow's milk only.
Here are a list of great alternatives for a dairy-free diet: (listed in order of personal preference)
- Coconut Milk/Yogurt
- Almond Milk/Yogurt
- Rice Milk
- Soy Milk/Yogurt/Cheese (it has it's own risks and watch for casein in it as well!)
Besos,
Courtney
