Dairy, can sometimes may off a performance in the digestive system of those with IBS and other gut disorders. This is because dairy contains lactose and peptides (beta-casomorphin-7, derived from A1 beta-casein).
A study from 2019 in the Internation Journal of Food Sciences and Nutrition, states the following:
“BCM-7 exerts its function by binding to the μ-opioid receptors in the body. It is hypothesised that activation of the μ-opioid receptors in the gut can alter gut microbial composition, impair gut barrier integrity and bile acid metabolism, in addition to increasing gastrointestinal transit time and gut inflammation”
Now, let’s get to the good part – finding alternatives that won’t leave you rushing to the nearest restroom and will help lower inflammation.
| Nutrient | Coconut Milk (per 250ml) | Almond Milk (per 250ml) | Oat Milk (per 250ml) | Cow’s Milk (per 240ml) |
|---|---|---|---|---|
| Calories | 45 | 29 | 140-170 | 259 |
| Protein (g) | 0 | 1.01 | 2.5-5 | 9 |
| Total Fat (g) | 4 | 2.5 | 4.5-5 | 10.99 |
| Sugars (g) | 0 | 0 | 19-29 | 31.01 |
| Calcium (mg) | – | 451 | – | 300 |
| Vitamin D (IU) | – | 101 | – | 0 |
This comparison table highlights the nutritional differences between coconut milk, almond milk, oat milk, and regular cow’s milk in terms of calories, protein, fat, sugars, calcium, and vitamin D content per serving size.
Going dairy-free doesn’t mean you have to miss out on creamy textures or delicious flavors. Here’s the scoop on some of the best dairy swaps:
Remember to look for unsweetened versions to avoid unnecessary sugar, which can also aggravate IBS.
“Benefits of Coconut Milk | The benefits …” from www.flickr.com
Coconut milk is a tropical treat that’s not just for piña coladas. It’s creamy, it’s flavorful, and best of all, it’s dairy-free. Made from the flesh of coconuts, this milk is rich in flavor and can be a great addition to smoothies, curries, or even your morning coffee. It’s naturally lactose-free, making it a suitable option for those with IBS who are sensitive to dairy.
But, keep in mind that coconut milk is high in fat, which could be a concern if you’re watching your intake. The key is moderation. Use it sparingly, and opt for the light versions if you’re concerned about fat content.
Oat milk is the new kid on the block, and it’s winning hearts with its naturally sweet flavor and creamy consistency. It’s made by blending oats with water and then straining out the solids. Oat milk is a fantastic option for IBS sufferers because it’s free of lactose, low in allergens, and often enriched with vitamins and minerals.
However, if you’re gluten-sensitive, make sure to choose an oat milk that’s certified gluten-free, as oats can be cross-contaminated with wheat during processing.
When ditching dairy, you might worry about missing out on calcium. Fear not! There are plenty of calcium-rich, dairy-free foods out there. Here are some top choices:
These alternatives not only keep your bones strong but also keep your gut happy.
Leafy greens like kale, bok choy, and collard greens are not only packed with nutrients but also have a decent amount of calcium. They’re a super addition to any meal, whether you toss them in a salad, stir-fry, or smoothie. And let’s not forget about other veggies like broccoli and okra, which also contribute to your calcium intake.
These greens are not just good for your bones; they’re also full of fiber, which can help regulate your digestive system – a win-win for IBS management.
For instance, one cup of cooked collard greens contains about 266 mg of calcium, making it a powerhouse of nutrition.
Functional medicine takes a different approach to IBS. It’s not just about treating symptoms; it’s about getting to the root cause of the problem. By looking at the whole person – diet, lifestyle, environment – functional medicine aims to restore balance and improve overall health.
The 5R protocol is a functional medicine framework that stands for Remove, Replace, Reinoculate, Repair, and Rebalance. Here’s how it applies to IBS:
This comprehensive approach can help manage IBS by focusing on the underlying factors that contribute to symptoms.
Every IBS sufferer is unique, and functional medicine embraces this by tailoring treatments to the individual. A functional medicine practitioner will work with you to develop a personalized plan that addresses your specific needs and triggers. This might include specialized testing, dietary changes, supplements, or stress-reduction techniques.
By taking a personalized approach, you can discover what works best for your body and potentially find long-term relief from IBS symptoms.
Stress isn’t just in your head; it affects your gut too. When you’re stressed, your body goes into fight-or-flight mode, which can disrupt your digestive system. This is why stress management is so crucial for IBS sufferers.
Find stress-reduction techniques that work for you, whether it’s meditation, yoga, deep breathing exercises, or just a walk in the park. Consistently practicing these techniques can help reduce IBS symptoms and improve your overall quality of life.
Exercise is another key player in managing IBS. Regular physical activity can help reduce stress, stimulate normal contractions of your intestines, and promote overall digestive health. Plus, it’s great for your mood and energy levels.
But remember, the goal is to feel good. So, choose activities you enjoy and that don’t exacerbate your symptoms. Gentle exercises like walking, swimming, or cycling can be particularly beneficial.
Some people with IBS can tolerate small amounts of dairy, while others cannot. It’s all about understanding your own triggers. Fermented dairy products like yogurt and kefir, which contain probiotics, might be easier to digest for some. However, it’s important to listen to your body and consult with a healthcare professional.
If dairy is a trigger for your IBS, you might notice symptoms like bloating, gas, abdominal pain, diarrhea, or constipation after consuming it. Keeping a food diary can help you track your symptoms and identify patterns.
Ensuring enough calcium intake on a dairy-free diet involves choosing fortified non-dairy alternatives and eating a variety of calcium-rich foods like leafy greens, almonds, tofu, and chia seeds. Also, consider speaking with a healthcare provider about whether a calcium supplement might be right for you.
For high-protein, easy-to-digest dairy alternatives, look to foods like tofu, tempeh, lentils, chickpeas, and quinoa. These are not only rich in protein but also generally well-tolerated by those with IBS.
Functional medicine offers a comprehensive approach to IBS by addressing the root causes of symptoms. While there’s no one-size-fits-all solution, many people find lasting relief through personalized functional medicine strategies. It’s about creating a sustainable, healthy lifestyle that supports gut health.
One Response