What Happens When You Cut Out Dairy Products?
- Fysiobasen
- Nov 20
- 3 min read
Dairy products such as milk, cheese, and yogurt are major sources of calcium, protein, and vitamin D for many people.However, an increasing number of individuals are choosing to remove dairy from their diets — whether for health reasons, ethical concerns, or lactose intolerance.
So what actually happens to your body when you stop consuming dairy?This article explores the potential health benefits and challenges of going dairy-free, and how to maintain a balanced, nutrient-rich diet without it.
What Are Dairy Products and Why Do We Consume Them?
Dairy products are derived from milk and include foods such as milk, cheese, yogurt, butter, and cream. They are rich in key nutrients:
Calcium: Builds and maintains strong bones and teeth.
Protein: Essential for growth, repair, and tissue maintenance.
Vitamin D: Supports calcium absorption and bone strength.
B Vitamins (especially B12): Important for metabolism and nerve function.
For many people, dairy provides an easy and accessible way to obtain these nutrients — but others avoid it due to intolerance, allergies, personal ethics, or health preferences.
1. Possible Calcium and Vitamin D Deficiency
Calcium is one of the most important nutrients found in dairy.Without proper replacements, removing dairy may reduce your intake of calcium and vitamin D — both essential for bone health.
If you don’t get enough calcium:Low calcium intake can lead to decreased bone density and an increased risk of osteoporosis. It also affects heart rhythm, muscle contraction, and nerve signaling.
How to replace calcium:Include plant-based sources such as leafy greens (broccoli, kale), beans, tofu, almonds, and calcium-fortified plant milks like soy or oat milk.Ensure you also get enough vitamin D, which helps your body absorb calcium efficiently.
2. Improved Digestion in People With Lactose Intolerance
Lactose intolerance occurs when the body lacks enough lactase — the enzyme needed to break down lactose, the sugar in milk.This can cause bloating, cramps, and diarrhea after consuming dairy.
Benefits of removing dairy:For those with lactose intolerance, cutting out dairy often brings immediate relief from digestive discomfort.Switching to lactose-free or plant-based alternatives can help you maintain nutrient intake without symptoms.
3. Potential Skin Improvements
Many people report clearer skin after removing dairy, particularly those who struggle with acne.Some studies suggest that milk may increase insulin and IGF-1 (insulin-like growth factor 1) levels, promoting inflammation and excess oil production.
How dairy-free diets may help:Reducing or eliminating dairy can decrease acne flare-ups and inflammation, especially in people with sensitive or acne-prone skin.Trying a 4–6-week dairy-free period can help determine if it improves your complexion.
4. Possible Hormonal Balance Benefits
Conventional dairy — particularly from non-organic sources — can contain trace hormones naturally present in cow’s milk or used in farming.While research is ongoing, some people report feeling hormonally more balanced after cutting dairy.
Potential benefits:Reduced bloating, fewer menstrual irregularities, and improved energy levels have been reported by individuals who are sensitive to dairy-derived hormones.
5. Potentially Lower Risk of Certain Diseases
Some research suggests a link between high dairy intake and an increased risk of specific cancers, such as prostate and breast cancer.While the evidence is not conclusive, high-fat dairy may contribute to inflammation or hormonal imbalances in susceptible individuals.
How a dairy-free diet may help:Replacing dairy with plant-based alternatives can lower saturated fat intake and increase fiber and antioxidants, potentially improving long-term metabolic and cardiovascular health.
How to Replace Dairy in Your Diet
If you decide to go dairy-free, it’s essential to replace lost nutrients from other sources:
Calcium: Choose fortified plant milks (soy, oat, almond) or foods like tofu, beans, sesame seeds, almonds, and leafy greens.
Protein: Add lentils, beans, tempeh, tofu, quinoa, and nuts.
Vitamin D: Get regular sunlight exposure and include fortified products such as plant milks or orange juice.
Vitamin B12: Since B12 is found mainly in animal products, consider a B12 supplement or fortified foods like cereals and plant milks.
Summary
Going dairy-free can offer health benefits — especially for people with lactose intolerance, skin issues, or hormonal sensitivity.However, it’s important to maintain adequate intake of calcium, vitamin D, protein, and B12 through well-planned alternatives.
With balanced, plant-based substitutions, you can support bone health, digestion, and
overall well-being — even without dairy.
Sources
Feskanich D, et al. Milk, dietary calcium, and bone fractures in women: A prospective study. Am J Public Health. 2003;93(1):123-129.
Adebamowo CA, et al. Dairy intake and risk of prostate cancer in the EPIC study. Cancer Epidemiol Biomarkers Prev. 2008;17(5):1220-1226.
Larsson SC, et al. Dairy consumption and risk of breast cancer: A meta-analysis. J Natl Cancer Inst. 2015;107(2):1-8.
Zeng L, et al. Effect of dairy-free diet on health: A systematic review. J Hum Nutr Diet. 2020;33(6):701-713.
Hansen RA, et al. Dietary patterns and health outcomes: Evidence from cohort studies and clinical trials. Nutr Rev. 2018;76(7):490-508.
