We are all born with a certain level of the lactase enzyme in our bodies but can lose it over time. To avoid any intestinal and immune distress, begin to minimize dairy intake after you turn 20 years old, or when negative symptoms are felt.

First, dairy is anything that consists of lactose or did at one-time. Lactose is a disaccharide sugar made from glucose and galactose bonded together. The only way to break this bond is with an enzyme called lactase.

If the bond between these two sugar molecules cannot be broken, then it cannot be absorbed from the intestines into the bloodstream, as it is supposed too. When these sugars are not broken down to be absorbed, they continue through the GI tract as a waste product.

Along the way, the body fights this sugar by creating intestinal inflammation (which can cause distension, pushing your stomach out looking like a “beer belly” or “pregnant belly”). This is the same effect you would get when eating something else that your body is allergic too, such as gluten for those that are gluten intolerant.

Also, water moves with sugar molecules which, in this case, leads to diarrhea, and increases colon discomfort. This can be constipation, an increased stench of gas or increased gas frequency. If you have any of these symptoms, it may be time to minimize your dairy intake.

For most people, this is not a problem until they finish puberty, or around the age of 20 years old.

Puberty signals the body to grow and milk, or dairy, is a natural substance that promotes growth. It has good amounts of fat, carbohydrates (lactose) and protein, along with calcium. Milk is what many growing things survive on for the first few years of life until more solid foods can be digested. It is also useful to support growth during puberty.

However, after growth is finished, dairy products are not as useful because the growth of bones and overall size does not continually occur. Our body realizes this and then begins loosing the unnecessary, or unused, lactase enzyme. When it is lost, it is slow to come back, if it does at all.

To avoid any intestinal and immune distress, begin to minimize dairy product use after 20 years of age or when negative symptoms are felt.

Many people go their entire lives with slowly increasing lactose intolerance and do not notice it until later in their life, after years of intestinal destruction have already occurred. Others are born with or become extremely lactose intolerant over time, while few have no lactose intolerance at all.

A study on lactose intolerance compared to heritage found that those who had a heritage closest to Germany were more likely to have a strong tolerance for dairy products throughout their life, while those farther from Germany had less tolerance for lactose in their diets. It was believed this was due to the fact that historically people in cold regions, such as the present day Germany, had to survive on cow’s milk year round in order to be fed while warmer regions could be satisfied by crops.

Still, it is best to heir on the side of caution when negative symptoms are felt after ingesting dairy products. Usually, low sugar dairy products like heavy cream or cheese can be digested because of the lack of lactose sugars.

Some dairy in your diet can be useful to encourage proper calcium (Ca⁺⁺) supply but is not necessary.

Other products containing calcium (Ca⁺⁺) are dark green vegetables and fortified products, such as almond milk or orange juice.

Overall, dairy is useful during growth but should be limited when growth is not occurring.

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Though cravings can sometimes be intense, they are controllable. Overall, just keep your total food intake at a reasonably constant amount.

Cravings are similar to addiction.

Cravings, like an addiction, can start as only a small temptation but has the potential to grow to unmanageable behavior. There are two common cravings that occur in our diet; salt and sugar cravings. Though cravings can sometimes be intense, they are controllable.

Why do I have cravings?

First, let’s look at why cravings may occur. In the kidneys your blood is filtered to remove waste products and then what is needed is reabsorbed. During this process, glucose (blood sugar) and sodium (Salt) are filtered and reabsorbed together. If one is out of balance with the other, there can be a need or craving sensation. This is natural and good to maintain balance.

In most typical diets, there is a lot of carbohydrate intake and not so much salt, so the balance is constantly fluctuating.

Usually, when there is a high amount of glucose in the diet there is a craving for salty foods (chips, peanut butter, salted nuts, etc.) or sweet and salty foods (mainly candy bars). This can also occur during over-hydration or a large fluctuation in fluid intake.

On the other hand, if there is a high amount of salty foods in the diet compared to sweet foods there is likely going to be a craving for sweet things (anything sugary) along with an increase in thirst to better balance the body’s electrolytes.

How to Fight Off Cravings

To avoid indulging in too many foods that may be less healthy than others here are some things to try to fend off cravings.

When you are craving something sweet and/or salty try having a small scoop of natural peanut butter or any nut butter. The texture and flavor commonly help the mind settle its cravings. If that does not work, you can try having a less impactful sugary food such as tea sweetened with a little honey or a piece of fruit.

If you happen to be on the keto diet and that chips craving is creeping up on you, luckily there are many keto options that you can indulge in and still remain in ketosis. However, moderation is the key here.

Having flavored protein can also help as long as it does not over exceed your protein limit for the day (over 1.5g/lb or 3.3g/kg of body weight).

I’m still craving those Reeses!

If all of that fails, you can always work sweet or salty foods into your daily diet by eating less total calories throughout the rest of your day.

For example, if you have cravings for chocolate at night or any time of the day, have some but eat less fat and carbohydrates during other meals. This will allow for your total calories for the day to stay about the same.

It is best to keep a natural diet with only few craving indulgences, but we all have our needs. With at least 90% of your diet being strict, 10% can be used for indulgences in less nutritional foods.

Overall, just keep your total food intake at a reasonably constant amount.

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