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- Cutting out dairy can relieve lactose intolerance symptoms and may improve acne for some people.
- Removing dairy without replacements can lower intake of calcium, vitamin D, and protein, which are important for bone health and overall nutrition.
- Avoiding high-calorie dairy foods may support weight loss if it helps reduce total calorie intake.
Dairy products, like milk, ice cream, yogurt, and cheese, are an essential part of many people’s diets. However, in some cases, cutting out dairy may be helpful. For example, people with lactose intolerance and acne may find that their symptoms clear up after they stop having dairy. But, there may be some downsides to cutting out dairy, too. Here’s what happens to your body when you stop having dairy.
1. Lactose Intolerance Symptoms Will Stop
Dairy products are made with cow’s milk, which contains lactose, a sugar that can cause digestive issues in many people.
Up to 75% of the world’s population is intolerant to lactose. In people with lactose intolerance, the body doesn’t produce enough of an enzyme called lactase, which is needed to break down lactose so it can be absorbed.
People with lactose intolerance experience digestive symptoms such as bloating, gas, and diarrhea after consuming lactose-containing foods. Cutting out dairy products can stop lactose intolerance symptoms and may be a smart option for some people with this condition.
Keep in mind that many people with lactose intolerance can still enjoy small amounts of low-lactose dairy products, like yogurt and hard cheese, and don’t have to cut all dairy from their diets.
2. Your Acne May Get Better
Studies show that people who consume dairy products, like milk, are more likely to have acne.
This may be because people who consume high amounts of dairy tend to have elevated levels of hormones like insulin-like growth factor 1 (IGF-1) and insulin compared with nondairy consumers.
These hormones may worsen inflammation and oil production, triggering or worsening acne. Though dairy isn’t a trigger for everyone with acne, cutting it out may help improve acne symptoms in some people.
If you currently consume dairy and have acne, try cutting out dairy for a month or so to see if your acne symptoms improve. Keep in mind that there are many factors that can trigger and worsen acne, such as diet, medications, genetics, and hormonal fluctuations.
3. Your Calcium and Vitamin D Intake May Drop
Dairy is a primary source of calcium in the average American diet, accounting for around 40% of calcium intake. Fortified dairy products, like milk, are also a main source of vitamin D, with a cup of fortified milk providing 23% of the Daily Value (DV).
Calcium plays important roles in the body, including regulating nerve function and providing structure to bones and teeth, while vitamin D promotes calcium absorption, helps regulate inflammation, and supports immune function.
For example, studies show that consuming dairy protects bone health by increasing bone density, preventing bone loss, and reducing the risk of fractures and osteoporosis, a disease that causes weak and brittle bones.
If you do cut out dairy, it's important to increase your intake of other dietary sources of calcium and vitamin D.
4. You May Lose Some Weight
If you’re overconsuming calories from dairy products, like cheese and whole milk, cutting out dairy could help you lose weight.
While dairy intake has historically been linked to a healthier body weight, if you’re taking in more calories than you need from any source, even from nutritious foods like dairy, you’ll gain weight.
For example, if you’re drinking whole milk several times a day or frequently snacking on cheese, you could be taking in hundreds of extra calories. If you’re trying to lose weight, replacing high-calorie foods with lower-calorie foods can help you create a calorie deficit to promote weight loss.
5. Your Protein Intake May Drop
Dairy products, like yogurt and cottage cheese, are excellent sources of protein. A serving of cottage cheese or yogurt packs over 23.5 grams of protein, making them a perfect snack or breakfast option for people looking to boost their protein intake.
Milk, cheese, and kefir also offer convenient and versatile sources of protein. Protein is essential for muscle health and also slows digestion and promotes the release of satiety hormones, helping you feel full after eating. Increasing your protein intake could also benefit blood sugar regulation and bone health. Cutting out high-protein dairy products could make it harder to hit your daily protein goals.
