Cleansing Your Body Of Cheese: A Timeline

Dairy products, including cheese, are a staple in many people's diets. However, some people choose to eliminate or reduce their dairy intake due to health concerns, ethical reasons, or personal preferences. Giving up cheese and other dairy products can be challenging, as they are considered addictive foods that provide a dopamine hit similar to that of cocaine, sugar, and heroin.

While the body is capable of cleansing itself of toxins through the liver, kidneys, digestive system, skin, and lungs, it may take some time for dairy to fully leave your system. According to one source, it can take up to three weeks for dairy to exit your body after you stop consuming it. During this time, you may experience withdrawal-like symptoms such as headaches and irritability.

To support your body's natural detoxification processes, it is recommended to stay hydrated, consume less salt, stay active, and follow an antioxidant-rich diet. Additionally, ensuring adequate sleep and limiting alcohol intake can also aid the body's natural detoxification system.

Dairy detox: the benefits and drawbacks

Dairy products are a common feature of many people's diets, with Americans consuming around 42.5 grams of cheese per day. However, some people choose to cut dairy out of their diets, whether for health reasons, ethical concerns, or personal preference. This is known as a dairy detox, and it can have a range of benefits and drawbacks.

Benefits

One of the main benefits of a dairy detox is that it can help with weight loss. Dairy products are often high in fat and calories, so removing them from your diet can lead to a lower calorie intake and subsequent weight loss. Additionally, a dairy detox can improve your skin, as dairy products have been linked to an increased risk of acne, especially in young people.

Another benefit of a dairy detox is that it can reduce your risk of certain diseases. Dairy products have been linked to an increased risk of prostate cancer, as well as a higher chance of bone fractures and early mortality. By cutting out dairy, you may be able to reduce your risk of developing these health conditions.

Drawbacks

One of the main drawbacks of a dairy detox is that dairy products contain a variety of essential vitamins and minerals, including calcium, phosphorus, potassium, zinc, magnesium, and vitamin A. By removing dairy from your diet, you may also be removing these important nutrients. However, there are other sources of these nutrients, such as leafy greens, legumes, and canned fish.

Another drawback of a dairy detox is that it can be difficult to maintain, especially for vegetarians. Dairy products are a major source of docosahexaenoic acid (DHA), an essential omega-3 fatty acid that can be hard for vegetarians to obtain from other sources. Additionally, dairy products can be addictive due to their high fat and processed content, so giving them up may lead to cravings and withdrawal symptoms.

Overall, a dairy detox can have both benefits and drawbacks. While it may lead to weight loss and improved skin health, it can also result in nutrient deficiencies and cravings for dairy products. It is important to carefully consider the potential benefits and drawbacks before deciding whether to undertake a dairy detox.

How to replace dairy in your diet

Dairy products are a common feature in many people's diets, but some may choose to cut down on their consumption or cut it out entirely. Dairy alternatives can be used to replace milk, cheese, butter, yoghurt, cream, and even ice cream.

Milk Alternatives

There are many alternatives to cow's milk, including:

• Almond milk
• Soy milk
• Coconut milk
• Rice milk
• Oat milk
• Cashew milk
• Flaxseed milk
• Hemp milk

These alternatives are lower in fat than cow's milk, and all but soy milk have less protein.

Cheese Alternatives

Soft cheese is easier to replicate than hard cheese, and there are many plant-based versions of soft cream cheese on the market, usually made with soy or coconut milk. You can also make your own at home with cashew nuts, macadamia nuts, Brazil nuts, or almonds.

Hard cheese is more challenging to replicate, as casein, the milk protein that gives cheese the ability to melt and stretch, is difficult to imitate. Most brands use soy protein or nuts as a base, and there are also some soy- and nut-free varieties made from vegetable oils mixed with pea starch or pea protein.

Nutritional yeast is often used as a flavour substitute for grated Parmesan cheese, and it is a good source of vitamin B12.

Butter Alternatives

Butter alternatives are usually made from vegetable oils or coconut. Nut and seed butters, such as those made from almonds, cashews, and sunflower seeds, are also options.

Yoghurt Alternatives

Yoghurt alternatives are made from nuts, seeds, coconut, and soy, and are made by adding probiotic bacteria.

Cream Alternatives

Cream alternatives are often made with coconut milk, but some varieties are made with soy, cashews, and other nuts, or a blend of vegetable oils.

Other Dairy-Free Tips

• If you're a big milk drinker, try blending your glass of non-dairy milk with a ripe banana and a splash of vanilla extract to make it thicker and sweeter.
• If you're a coffee lover, try this simple recipe for a non-dairy coffee creamer: blend a few dates or some maple syrup with non-dairy milk.
• Start by eating meals that don't typically contain cheese, such as Asian, Mediterranean, Middle Eastern, and Islander foods.
• Sprinkle nutritional yeast on your pasta, soup, or salad—it's a plant-based alternative to Parmesan with a sharp, cheesy flavour.
• Try making "mylkshakes" with frozen bananas, which taste like the real thing.
• Learn to make cashew cream—it's delicious in pasta dishes, soups, sandwiches, and even desserts.
• Try avocado instead of butter on toast, in sandwiches, and in smoothies.

The addictive nature of cheese

Cheese is one of the most popular dairy products globally, with Americans consuming around 11 pounds per person annually as of 2018. This figure has grown from around 6 pounds in the mid-1970s, and there are several reasons for this increase, such as changing social and economic factors. Cheese is often a centerpiece of social gatherings, and cheesemaking has also become trendy.

But is there a reason beyond its great taste and prevalence that makes cheese so popular? Some believe that cheese has mildly addictive properties due to its protein casein, which can trigger cravings for similar foods.

Casein and casomorphins in cheese

Casein is a slowly digested protein found in dairy products, and cheese contains a high concentration of it. When you digest casein, your body breaks it down into smaller compounds called casomorphins. Casomorphins can cross the blood-brain barrier and attach to dopamine receptors in your brain. This causes your brain to release dopamine, a neurotransmitter related to feelings of pleasure and reward. Essentially, the more casomorphins your brain is exposed to, the more pleasure you experience, which may lead you to crave more cheese.

Other potentially addictive properties of cheese

Cheese's high-fat content may also make it easy to crave. Food cravings are triggered by the part of the brain that handles reward. The release of endorphins after eating can be particularly pleasurable, leading you to want more of the same experience. Although these cravings are often thought to stem from your brain trying to replenish a specific nutrient, definitive research is lacking.

One study of 500 people found that highly processed and high-fat foods, including cheese, promoted more addictive eating behaviours than less processed, lower-fat foods. Furthermore, these foods may directly affect pleasure receptors in the brain. There may even be an evolutionary component at play, as high-fat foods were likely a survival mechanism for prehistoric humans. This may explain why low-fat, low-calorie foods like fruits and vegetables are less likely to trigger cravings as frequently as processed, high-fat ones.

While cheese may contain compounds with mildly addictive and pleasure-inducing properties, it is not dangerous. In fact, cheese is linked to numerous health benefits due to its healthy fats, protein, and calcium. Some test-tube studies even suggest that casomorphins have health benefits, such as anticancer and antioxidant properties, although more research is needed. Certain high-fat cheese types also contain conjugated linoleic acid (CLA), which may lower inflammation and promote heart health.

The health benefits of giving up cheese

Giving up cheese can be difficult, but it can also bring about a range of health benefits. Here are some of the positives that may come from reducing or eliminating cheese from your diet:

Improved Skin Tone and Texture

Research suggests that dairy products are linked to excess oil production, which may increase the appearance of blemishes on the skin. Lowering your overall dairy intake may therefore have a positive effect on the tone and texture of your skin, reducing breakouts and acne.

Less Bloating

For those who struggle with digestive issues and frequent bloating, cutting out or limiting cheese and other dairy products may help. Dairy can cause stomach upset and bloating due to a lack of enzymes needed to break down milk sugar or an actual allergy. Removing these triggers can reduce gastrointestinal upset and bloating.

Fewer Headaches and Migraines

Some cheeses are high in tyramine, an amino acid that has historically been linked to triggering migraines and headaches. By avoiding these types of cheese, you may be able to reduce the frequency and intensity of headaches.

Lower Cholesterol and Heart Disease Risk

Cheese is high in saturated fat, which contributes to heart disease by increasing cholesterol levels. Saturated fat triggers the liver to produce more cholesterol, leading to a buildup of fatty deposits in the arteries, which is a risk factor for heart disease and stroke. By removing cheese from your diet, you may be able to lower your cholesterol and subsequently your risk of heart disease.

Reduced Cancer Risk

Research suggests that casein, a protein found in milk, has been linked to increased tumour growth rates for certain types of tumours, such as prostate cancer and potentially breast cancer. By reducing your consumption of cheese, you are also reducing your intake of casein, which may help lower your risk of cancer.

Reduced Inflammation

Cheese and other dairy products contain a lot of additives, preservatives, and hormones, which may cause inflammation in the body. Removing these inflammatory triggers from your diet may help calm headaches and other inflammatory responses.

Eco-Friendly Lifestyle

The production of cheese and dairy has a significant environmental impact. It requires a lot of water, land, and other resources to produce milk and cheese, and dairy farming emits a large amount of methane. By giving up cheese, you can reduce your environmental footprint and contribute to a more sustainable food system.

How long does it take to detox from cheese?

Dairy products, including cheese, are a good source of essential vitamins and minerals, such as calcium, phosphorus, potassium, zinc, magnesium, selenium, vitamin A, and B-complex vitamins. However, some people may choose to eliminate or reduce their dairy intake due to potential side effects or health concerns.

While the body is capable of cleansing itself of toxins through the liver, kidneys, digestive system, skin, and lungs, a dairy detox typically takes up to three weeks for the dairy to fully leave your system. During this time, you may experience withdrawal symptoms, such as irritability and headaches, as dairy products have been found to be addictive, similar to cocaine, sugar, and heroin.

To support your body during a dairy detox, ensure that you are not leaving out any essential nutrients. This may involve replacing dairy with fortified soy products or other plant-based alternatives, as well as including foods such as leafy greens, legumes, canned fish, seaweed, prunes, enriched grain products, eggs, and nuts in your diet. Additionally, monitor your intake of polyunsaturated fatty acids, especially if you are a vegetarian, as dairy is a significant source of docosahexaenoic acid (DHA) in vegetarian diets.

Frequently asked questions