Cheese Connoisseurs: Understanding Cheese's Persistence In Your System

Dairy products can be difficult to digest for people with lactose intolerance, and symptoms of lactose intolerance usually begin within 30 minutes to 2 hours of consuming dairy. These symptoms can last for as long as the lactose is in the digestive system, which may take up to 48 hours. It can take up to three weeks for dairy to fully leave your system after you stop consuming it.

Lactose intolerance symptoms

It is unclear how long cheese stays in your system, but it is known that symptoms of lactose intolerance usually begin within 30 minutes to 2 hours of consuming dairy and should disappear within 48 hours, once the dairy has completely passed through the digestive system.

• Diarrhea
• Gas
• Bloating
• Abdominal pain
• Nausea
• Vomiting
• Stomach "growling" or rumbling sounds

The severity of these symptoms depends on the amount of lactose consumed and the amount of lactase (the enzyme that breaks down lactose) produced by the body. Lactose intolerance is caused by the small intestine not producing enough lactase to digest milk sugar (lactose).

Lactose intolerance is different from a milk allergy, which is an immune response to proteins in milk and milk products. While lactose intolerance is usually harmless, milk allergies can be life-threatening.

If you suspect lactose intolerance, it is recommended to consult a doctor to rule out other digestive conditions and confirm a diagnosis. Managing lactose intolerance typically involves dietary changes, such as reducing dairy intake or consuming lactose-free products.

Dairy detox

If you're considering a dairy detox, it's important to ensure that you're still getting all the essential nutrients your body needs. Dairy is a good source of calcium, phosphorus, potassium, zinc, magnesium, selenium, vitamin A, and B-complex vitamins. It's also an important source of omega-3 fatty acids for vegetarians. To replace these nutrients, you can consume fortified soy products, rice and almond milk, leafy greens, legumes, canned fish, or plant-based alternatives like coconut yogurt and nut cheese.

The symptoms of dairy withdrawal are relatively minor and usually subside within a week. However, they can include physical and psychological cravings, headaches, and lack of energy. To minimize cravings, it's recommended to make gradual changes, such as using non-dairy milk and vegan cheese alternatives.

Additionally, it's important to monitor your vitamin B2 (riboflavin) and iodine intake during a dairy detox. Iodine-rich foods include seaweed, prunes, enriched grain products, eggs, and fish, while vitamin B2 can be found in fortified cereals, mushrooms, almonds, seafood, and meat products.

While dairy detox is not a medically documented condition, some individuals may experience mild withdrawal-like symptoms when giving up dairy, especially if they have a high dairy consumption. These symptoms typically last for about a week but can persist for up to 3-4 weeks in some cases.

It's worth noting that there is conflicting evidence regarding the addictiveness of dairy. While some sources claim that dairy contains a compound called casomorphin, which can act like an opioid, other studies conclude that casomorphin is not addictive. Thus, any feelings of addiction are likely related to habits and preferences rather than physiological dependence.

Dairy alternatives

Dairy products, including cheese, are a great source of protein and calcium and can form part of a healthy, balanced diet. However, some people choose to cut down on or eliminate dairy from their diets for various reasons. Lactose intolerance, for example, affects up to 75% of the world's population, according to some sources. Others may be allergic to cow's milk, follow a vegan diet, or be concerned about the potential presence of contaminants such as hormones, pesticides, and antibiotics in conventional milk and dairy products.

If you're considering reducing or eliminating dairy from your diet, there are several alternatives to choose from. Here are some dairy-free options to replace cheese in your meals:

• Soft cheese substitutes: You can find plant-based versions of soft cream cheese made from soy or coconut milk. You can also make your own at home by soaking cashews overnight and blending them with a bit of nut milk and lemon juice. Soft silken tofu can also be blended with salt and spices to make a dairy-free nacho cheese.
• Hard cheese substitutes: It's more challenging to replicate the texture and taste of hard cheese, but there are store-bought alternatives available, typically made from soy protein or nuts. Nutritional yeast is often used as a flavour substitute for grated Parmesan cheese and can be a good source of vitamin B12. You can also crumble hard tofu, bake it with salt and truffle oil, and use it as a topping for pasta or other dishes that call for hard cheeses.

In addition to cheese alternatives, there are also dairy-free options for other dairy products:

• Milk: Unsweetened calcium-fortified milk alternatives made from plants like soy, coconuts, oats, almonds, rice, and more are widely available. These options tend to be lower in fat compared to cow's milk, but all but soy milk also have less protein.
• Yogurt: Yogurt alternatives are made from nuts, seeds, coconut, and soy by adding probiotic bacteria. Coconut milk yogurt, almond milk yogurt, soy milk yogurt, and hemp yogurt are some of the options available.
• Butter: Vegetable oil blends, coconut butter, cultured vegan butter made from coconut and cashews, and nut butters like almond or cashew butter can be used as substitutes for butter.
• Cream: Coconut milk and cream are versatile substitutes for dairy cream. Additionally, soy, cashews, and other nuts, or a blend of vegetable oils, can be used as alternatives in recipes.
• Sour cream: There are soy-based and soy-free alternatives to sour cream available. You can also make your own using cashews, sunflower seeds, or tofu, or use plain nondairy yogurt as a substitute.
• Ice cream: There are many nondairy ice cream options made from coconut milk, soy milk, almond milk, cashew milk, rice milk, and even avocado. Fruit-based sorbets are also dairy-free.

While dairy alternatives offer similar nutritional profiles, there are a few things to keep in mind. Many nondairy products contain added sugars, and fillers like inulin may be difficult for some people to digest. Additionally, dairy cheese, milk, and yogurt provide complete protein, while soy is the only plant-based replacement that offers a similar level and quality of protein. Fortified nondairy products may offer added micronutrients like calcium and vitamin D, but homemade products will not have these added benefits. Finally, be mindful of potential allergies or intolerances to ingredients used in dairy replacements, such as soy or nuts.

Dairy and acne

There are a few suspected reasons why dairy may aggravate acne-prone skin. Firstly, dairy products, especially milk, can be pro-inflammatory, which means they can worsen inflammatory skin conditions such as acne. Inflammation is present throughout the acne development process, so more inflammation may lead to more severe acne. Secondly, the sugar content in milk, although low, can contribute to inflammation, especially if consumed in large quantities. This can cause spikes in blood sugar that increase inflammation and trigger the production of pore-clogging sebum, which can lead to acne. Thirdly, the hormones present in milk may also play a role in stimulating acne. Artificial growth hormones are given to some cows to boost milk production, and organic milk is produced without these added hormones. However, all cows produce their own hormones, including insulin-like growth factor-1 (IGF-1) and sex hormones called androgens, which can contribute to acne.

Skim milk and low-fat milk have been found to be more likely to exacerbate acne than whole milk. This may be due to skim milk having a higher glycemic index, indicating that it increases blood sugar more quickly. Skim milk also contains fewer skin-friendly fatty acids, which help the body absorb the vitamin A and D in milk, both essential for healthy skin.

However, it is important to note that no studies have found a link between cheese or yogurt and acne. According to the American Academy of Dermatology, there is no evidence that cheese worsens acne, and yogurt is thought to decrease inflammation.

While dairy may be a factor in acne for some people, it is not the sole cause, and other factors such as genetics also contribute to acne development. Additionally, dairy is a significant source of calcium for many people, and eliminating it from the diet may have health consequences. If you are considering cutting out dairy to improve your skin, it is recommended to speak to a dermatologist and a registered dietitian to ensure you are still meeting your nutritional needs.

Dairy and bone health

However, other studies suggest that dairy products can indeed support bone health. Dairy foods are a source of calcium, protein, and potassium, which are essential for bone health. Modern food sources make it difficult to devise a "bone-healthy" diet without including three servings of dairy per day.

The link between dairy and bone health is one of the most pervasive milk myths. For decades, milk marketers have spread misleading information about the supposed health benefits of dairy products.

Whether or not dairy is beneficial for bone health, it is not necessary for everyone. Nearly 70% of people worldwide are intolerant of lactose, according to a 1987 study. Those with lactose intolerance may experience symptoms such as bloating, nausea, diarrhea, gas, and abdominal pain within 30 minutes to 2 hours of consuming dairy. Symptoms typically last until the lactose passes through the digestive system, up to about 48 hours later.

Frequently asked questions