Will eliminating dairy heal your period problems?

Of all the things I talk about, dairy seems to be one of the most controversial. People have VERY strong opinions about it. And I get it - I used to be vegan. That feels like a lifetime ago, but I understand people who believe that consuming dairy is bad for our health and morally corrupt. I used to be one of those people.

But in the 4+ years since adding animal products back into my diet, my opinion has changed and become far more nuanced than "all dairy is bad."

Yes, there are serious issues with our current food system. No question about that. But I've come to understand that if you want that to change, educating yourself about where your food comes from and spending your money supporting producers that do care about the health of their customers, animals, and ecosystems is far more effective than protesting dairy consumption and shaming people who choose to consume it.

Because not all dairy is created equal. Quality really matters when it comes to our health, the welfare of the animals, and the impact on the environments they're raised in. High quality dairy from healthy animals raised on pasture can be an awesome source of protein, calcium, B vitamins, and fat soluble vitamins A, D, E, and K, all of which nourish your cycle 😘. Low quality dairy from sick animals raised in confinement is lower in nutrients and can wreak havoc on your menstrual and overall health leading to period pain, PMS, hormonal acne, and symptoms of lactose intolerance. Many people who have been told they are lactose intolerant are actually reacting to low quality dairy and can consume high quality dairy with no issue because the enzymes that hep you digest it remain intact (more on that later). Some people are genuinely intolerant to dairy (of course), and others can consume low quality dairy with no issues (though if you have digestive or hormonal issues, that probably isn't you). The key here is to get to know your unique body.

But how do you know the difference between "high quality" and "low quality" dairy? And how do you know if it's an issue for you? Let's talk about it.

#1: You need to know what dairy labels actually mean.

PASTEURIZED: Pasteurization is the process of heating milk before bottling/shipping it in order to extend its shelf life and kill any harmful bacteria, pathogens, or microorganisms. This specific label means that the milk was heated to around 161°F (72°C). Unfortunately for us milk drinkers, it also kills the beneficial bacteria and reduces key nutrients like folate, vitamin A, and B6. It damages the fats. It destroys the enzymes needed to digest lactose, which is why so many people cannot tolerate conventional milk. It turns milk into an ultra-processed food, stripped of its nutrients. A note on pasteurization: It is portrayed as an essential means of protecting the people, but in reality it was only introduced after large-scale industrial dairy farms began operating in the late-1800/early-1900s outside New York and Philadelphia (my home sweet home!!). Dairy cows went from being raised in their biologically appropriate environment (pasture) and eating their biologically appropriate diet (grass and bugs) to being confined indoors, fed processed grain, and treated more like milk-machines than animals. The result was sick cows. And raw milk from sick cows resulted in sick people. Pasteurization was a solution to that problem. People do need to be protected from raw dairy from sick animals raised on industrial farms. But the raw dairy in an of itself is not the issue, if you get what I'm saying...

ULTRA-PASTEURIZED: This label means that the milk was heated to around 280-302°F (138-150°C). This higher temperature extends the shelf life significantly (it can even more stored without refrigeration) and kills virtually all bacteria, pathogens, and microorganisms. It also significantly reduces the nutritional content and is even harder to digest.

LOW-TEMP PASTEURIZED: Some producers choose a more gentle method called “low-temp” or “vat” pasteurization that preserves some (not all) beneficial bacteria, nutrients, and enzymes. It is exactly what it sounds like: the milk is heated to lower temperatures than harsh ultra-pasteurization methods, around 145°F (63°C). This milk is second best to raw, and is often produced by farmers and companies that truly care about the quality of the food they are producing, but want it to me marketable to a wider customer base. When I cannot find raw milk, this is what I look for.

RAW: Raw milk is un-altered and straight from the cow (or goat, or sheep) with all of its vitamins, minerals, probiotics, fats, and enzymes intact. When it comes from healthy cows raised in their ideal environment (pasture) and fed their appropriate diet (grass), it is a nourishing food and may be no more likely to make you sick than pasteurized milk. That is because raw dairies are subjected to strict regulations for animal welfare and cleanliness. If it is on a shelf at a store, it means that both the milk and the cows they come from are tested regularly to make sure it is safe to be consumed raw. They are likely smaller operations for that reason, and the farmers running them need to be passionate about producing high quality food from well cared for animals, because it is a lot of work. So ironically, it might even be less likely to make you sick than pasteurized milk from farmers who only care about keeping costs low and yields high. Despite that, it is still illegal in 20 US states (laws vary state-by-state), and it is illegal to sell in all of Canada. There are 7 purveyors in the UK (if you’re in London look up Hook & Son). Realmilk.com is an awesome resource for learning the milk laws where you live and finding a local source. If you eat and love dairy, making friends with your raw, grass-fed dairy farmer is one of the best things you can do.

HOMOGENIZED: Homogenization is the process of breaking the fat molecules in milk into tiny particles, making them evenly distributed throughout the liquid. This prevents the cream from separating. When un-homogenized milk sits in a container for a long period of time (whether a plastic jug or the tank of a massive truck), the cream naturally separates and rises to the top. I personally enjoy a jug of cream-top milk, but if you're a dairy farmer shipping tankers full of milk, it's a problem because the fat is not evenly mixed into the milk and the product is inconsistent. Homogenization was created to solve this problem, but is unnecessary and damages the fats, causing the milk to go rancid more quickly.

NON-HOMOGENIZED: Milk that has not been homogenized (duh). Whether the milk is raw, pasteurized, or ultra-pasteurized, I always look for non-homogenized.

PASTURE-RAISED: This indicates that the animals were given access to pasture, but says nothing about their diet. This label is not regulated by the United States Department of Agriculture (USDA), meaning there are no standards set for how often the cows need to actually be on pasture for them to be labeled "pasture-raised." It's best to contact the producer to understand their specific definition of "pasture-raised."

GRASS-FED: This label is regulated by the USDA, and means that the animals were fed mostly grass. While they must have had access to pasture, it means their diet was made up of a combination of grass and grain. The grain may have been GMO or sprayed with synthetic pesticides (unless this label also says organic). In my opinion this label is a bit misleading because of that and prefer dairy that is labeled "100% grass-fed."

100% GRASS-FED: This label (also regulated by the USDA) is a stricter version of "grass-fed." It guarantees that the animals ate grass throughout their entire lives, with no grain at all. It also insures that the animals had continuous access to pasture. If I had to choose between this label and "organic," I would choose this one because grass is the biologically appropriate diet for cows!

ORGANIC: Organic refers to any animal that was raised without antibiotics, steroids, hormones, pesticides, and GMOs. The animals were still fed grain (unless it also says "grass-fed!"), may have been raised in confinement, and the milk is still pasteurized and homogenized unless the label says differently.

A2: Close your eyes and imagine a cow. I'd bet $100 that you just pictured a black and white cow, known as a Holstein. Most industrial dairy farms in the US use Holsteins, because they produce more milk than other breeds. The problem is that they produce milk higher in a protein called “A1 casein.” Why is this a problem? Because A1 casein has been linked to inflammation and a lot of people react to it. Luckily, they are not the only breed of cow. Swiss Brown, Jersey, and Guernsey cows, Asian and African cattle, sheep and goats produce milk with predominantly A2 casein, which is not as inflammatory. Inflammation is an underlying cause of period pain, PMS, and hormonal acne, so switching to A2 dairy, even if it’s pasteurized, can make a huge difference in resolving these issues.

NO ADDED HORMONES/rBST-FREE/rBGH-FREE: rBGH and rBST are synthetic hormones used to increase milk production in cows. Cows given this hormone live half as long, and have a miserable existence. They are more prone to infections, and are milked 3x a day (1x is standard). It is also concerning for us because their milk contains IGF-1, a powerful "insulin-like" growth factor that is linked to reproductive cancers. Most industrial milk comes from cows given these hormones, so check the label. It wont tell you if it is in there, but it will tell you if it's not.

#2: You need to know which of these options are considered "high quality."

Dairy that is organic is a GOOD option if it is all you have access to or can afford.

Dairy that is 100% grass-fed is a BETTER option.

Dairy that is 100% grass-fed and low-temp pasteurized is an EVEN BETTER option.

And dairy that is 100% grass-fed and raw is the BEST option, if you have access to it and are comfortable consuming it.

** I recommend choosing non-homogenized options no matter what you choose, if you can find it!

And #3: You need to learn how your unique body reacts to dairy.

Alright, now that I've completely overloaded you with information, I'm also going to call you out 🤣

Does this sound familiar?

You're struggling with PMS, period pain, or hormonal acne and you've never given a second thought to the dairy you eat, and just eat whatever is cheapest. But you hear somewhere that eliminating dairy from your diet can resolve these symptoms. So then, you go from consuming low quality, conventional dairy to eliminating it completely. Obviously, you feel SO MUCH better. Maybe your acne clears up, your PMS goes away, and your period pain is noticeably less severe. You then interpret this to mean that you cannot tolerate dairy, and need to be dairy-free for your health... forever.

Do you see the problem here? How do you know you wouldn't have also felt better if, instead of eliminating dairy completely, you were more mindful about the quality of the dairy that you were consuming? (p.s. this is also a big reason why so many women feel better, at least at first, when they go vegan!!)

So instead of blindly restricting your diet, try these steps instead:

Step 1: Eliminate all conventional dairy products for 1 full menstrual cycle. Choose dairy that is:

- organic or 100% grass-fed or both!

Step 2: If you don't notice a difference, also eliminate all pasteurized and ultra-pasteurized dairy for 1 full cycle. Choose dairy that is: low-temp pasteurized or raw

- low-temp pasteurized or raw

- organic or 100% grass-fed or both!

Step 3: If you still don't notice a difference, also eliminate all A1 cow's dairy for 1 full cycle. Chose dairy that is:

- A2 (options mentioned earlier in this post)

- low-temp pasteurized or raw

- organic or 100% grass-fed or both!

Step 4: If you are still struggling, this is the point that it makes sense to eliminate dairy for at least 3 full cycles to see if that resolves your period pain, PMS, or hormonal acne.

And if you do not have access to any of these options, I do recommend eliminating dairy for a few cycles and seeing if your symptoms ease. The difference is that, now that you've read this post, you won't jump to the conclusion that this means you're intolerant to all dairy!!

Some of this is not so clear cut. Sometimes you'll see dairy that is low-temp pasteurized but not organic, or raw but not 100% grass-fed, or A2 but pasteurized. It can get a little confusing, so remember that eating your way to a healthy menstrual cycle (instead of solely relying on pills) requires you to deepen your relationship with your body and the food you nourish it with. It's not an overnight process and it requires dedication and open-mindedness. Feel free to ask any questions below, and if you're ever standing in front of the dairy cooler at the grocery store feeling anxious about milk, just snap a pic and dm it to me. I got you.

Want to learn how to tune out the noise and feel confident in eating your way to pain and PMS free menstrual cycles? Click here to join my mailing list!