Who cut the cheese? I cut the cheese! Out of my clients' diet, that is… 🧀

When I tell a client I’d like them to try a dairy break, the first reaction is usually “But cheeeeeese?!?!”

I get it!

That was me years ago when I cut dairy to help my acne. And yes - it helped reduce acne flares while I worked on the root cause. And now I eat dairy regularly with zero skin or digestive issues.

So here’s what you need to know: cutting out dairy is NOT a one-size-fits-all rule.

It’s a therapeutic tool. And like any tool, it only makes sense when we consider what else is going on in the body.

Let’s talk about how I actually think about it in practice!

WHEN I’LL USUALLY CUT DAIRY (TEMPORARILY)

1. Digestive issues

Bloating, gas, reflux, constipation, diarrhea.

If the gut lining is irritated, stomach acid is low, bile flow is sluggish or there’s dysbiosis/SIBO - dairy can become an easy irritant.

On MRT food sensitivity testing, dairy shows up reactive very often. Not because dairy is “bad,” but because an inflamed gut is reactive.

In those cases, I’ll remove it short term while we:

• Improve digestion (stomach acid, enzymes, bile)
• Support gut lining repair
• Rebalance the microbiome
• Reduce inflammation

Then we reassess after a few months and see how the client is doing.

2. Acne

Especially with conventional dairy.

Dairy can influence acne through:

• Insulin and IGF-1 signaling
• Androgen stimulation
• Gut permeability
• Immune activation

If someone is dealing with inflammatory or hormonal acne, I often suggest a dairy break while we address deeper drivers like blood sugar, liver clearance, mineral balance and gut health.

Again - it’s usually temporary, not forever.

3. Chronic ear or sinus infections

If someone has a history of chronic mucus production, ear infections, or sinus congestion, this is a big hint.

This often points to immune reactivity. In some individuals, dairy can worsen mucus and inflammation - especially when gut integrity is compromised.

WHEN I MIGHT LEAVE DAIRY IN

This is where things get nuanced.

1. Vegetarian diets

Dairy can be an extremely efficient protein source.

Removing it without replacing high-quality protein can:

• Lower total protein intake
• Reduce leucine intake (important for muscle)
• Increase reliance on refined carbs
• Impact blood sugar balance

If someone is vegetarian, I might be more flexible with leaving in dairy since the benefits outweigh the negatives.

2. Trying to conceive or pregnancy prep

Full-fat dairy provides:

• Fat-soluble vitamins (A, D, K2)
• Cholesterol (a building block for hormones)
• Calories (undereating is common in TTC clients)

Research actually suggests full-fat dairy may be supportive of fertility compared to low-fat versions.

3. Bone health support

Yes, plants contain calcium…. but bioavailability matters.

Oxalates and phytates in plant foods can reduce mineral absorption, so you might be thinking you’re getting lots of calcium, but it’s getting ‘blocked’.

Dairy and canned fish with bones provide highly bioavailable calcium.

And reminder - bone and teeth health are not just about calcium.
They depend heavily on vitamins A, D, K2, magnesium, and protein.

NOT ALL DAIRY IS CREATED EQUAL

This can be confusing - many people don’t react to lactose… they react to A1 casein.

Originally, cows produced only A2 casein. A natural genetic mutation in European herds introduced the A1 variant. Modern dairy cows in the US and Canada often produce A1 milk.

A1 casein is:

• Harder to digest
• More inflammatory in some individuals
• More likely to trigger immune reactions

A2 dairy tends to be gentler on:

• The gut
• The immune system
• Skin

This is one reason people often tolerate dairy better in Europe!

DAIRY OPTIONS CLIENTS TEND TO TOLERATE BETTER

• Sheep dairy (pecorino, manchego, feta)
• Goat dairy (kefir, yogurt, cheese)
• Water buffalo (buffalo yogurt, mozzarella)
• Grass-fed A2 cow dairy
• European cheeses & butters

And if someone is acne-prone, full-fat is almost always better than low-fat. Low-fat dairy can stimulate insulin signaling more aggressively and often contains more processing.

HOW I REINTRODUCE DAIRY WITH CLIENTS

When we bring it back, we:

1. Start with A2 sources
2. Choose fermented options first (kefir, yogurt, aged cheeses)
3. Keep portions moderate
4. Watch digestion, skin, sinuses and energy

If you’re navigating acne, digestion, hormones or fertility and wondering whether dairy (and other foods!) belongs in your diet - this is exactly the kind of nuance we work through together.

In health,

-Daina

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