Step 1: Remove gut irritating foods.
If you don’t react well to dairy, I’m guessing you have some other GI symptoms as well.
Giving your digestive system a break can be really helpful. As you embark on this process of gut healing, I recommend experimenting with the following:
-Avoid raw veggies–aim for cooked veggies the majority of the time
-Avoid nuts and seeds (if you do that them, chew thoroughly)
-Avoid inflammatory oils such as soybean/canola/rapeseed/safflower, etc.
This will allow your system to rest a bit and remove foods that could be irritating and leading to further inflammation.
Step 2: Add in gut supportive foods.
Foods such as bone broth, collagen, gelatin, coconut oil, aloe vera (juice is easy to add to things), eggs, cooked mushrooms.
Step 3: Support digestion.
This can include a mix of supplement and lifestyle changes:
-Eat without distractions.
-Relax at meals. Taking a few deep breaths prior to eating can allow you to digest your food better.
-Consider digestive bitters. I love Urban Moonshine.
Using bitters prior to meals can help stimulate your own digestive process and allow you to break down your food better.
Step 4: SLOWLY reintroduce.
The biggest mistake I see people make is reintroducing too quickly. You can slowly rebuild lactase by slowly reintroducing dairy.
Here’s the order I recommend:
-hard cheeses first (lower in lactose)
-goat/sheep’s milk based cheeses
-goat/sheep’s milk based yogurts
-organic, grass fed milk(can start with goat/sheep as well)
No matter where you start, start small.
One small cut of cheese, 1 tbsp of yogurt or milk, etc. Do this daily and slowly increase until you are eating your desired amount.
Step 5: Test don’t guess.
Still having issues? Looking deeper at your digestive health can help you uncover a deeper cause to why you cannot properly digest dairy.
Amanda uses GI map stool testing with clients to see how they are breaking down their food, beneficial bacteria, pathogens/parasites/yeast/overgrowth, and how the immune system is functioning.
I hope this helps those that have reached out and are wanting to experiment with dairy🥛🧀