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Dairy Free Chocolate Ice Cream

Do you have any food intolerance?

I bet it’s not fun. It can cause abdominal pain, discomfort, and nausea. It also causes embarrassing symptoms like flatulence and diarrhoea.  (Man I had some very embarrassing experiences).

Other symptoms linked to food intolerances include muscle or joint pain, headaches, migraines and lethargy, and even skin symptoms like rashes and eczema.

 

I have had a very painful season of my life where I was almost separating with my husband. I was in bed 4-5 days a week in a dark room under the duvet. There was no way I could look after my young children and baby. He had to live work to come and care for our family which also means a financial strain that badly affected our relationship. My husband has been very supportive of me however my guilt and creation toward my own guilt was what brought me near a divorce. Along with my food intolerances I had other health issues that I needed to change. Most of them were the food I was eating, the way I was eating, my lack of sleep and more.

Dairy is just one of those foods that many people seem to be intolerant of. Let’s talk about the main components of milk that people react to lactose, casein, and whey. I have never had a food intolerance test so I am not sure if I was intolerant of but I know that when I have milk it gives me hay fever-like symptoms.

So let’s look into what’s in dairy

Milk sugar (lactose) intolerance

It’s estimated that up to 75% of adults are lactose intolerant. Lactose is the carbohydrate “milk sugar” naturally found in most dairy products. Lactose intolerance is so common you can buy lactose-free milk in your regular grocery store. Lactose-free products are treated with the enzyme “lactase” that breaks the lactose down before you ingest it. It’s this lactase enzyme that is lacking in most people who are lactose intolerant.

The lactase enzyme is naturally released from your intestine as one of your digestive enzymes. It breaks down the lactose sugar in the gut. When someone doesn’t have enough lactase, the lactose doesn’t get broken down the way it should.  Undigested lactose ends up being food for the resident gut microbes. As they ferment the lactose, they create gases that cause bloating, flatulence, pain, and sometimes diarrhoea.

Lactose is in dairy but is in lower amounts in fermented dairy (e.g. cheese & yoghurt) and butter. Steering clear of lactose isn’t that easy as it is added to other foods like baked goods, soups, and sauces. And if you’re taking any medications or supplements, check to see if it’s in there too, as lactose is a common ingredient in them.

If you have symptoms of lactose intolerance, keep an eye on food, medication, and supplement labels.

Milk protein (casein & whey) allergy

Milk is a known, and common, food allergen. In Canada, it is considered a “priority allergen” and must be declared on food labels.

So, what are the allergens in milk? You’ve heard of “curds and whey?” Well, these are the two main proteins in milk. The solid bits are the curds (made of casein), and the liquid is the dissolved whey.

Unlike lactose intolerance, casein and whey can cause an actual immune response. It’s an allergy. And this immune response can cause inflammation. In fact, we don’t know how many people have these milk allergies, but most estimates put it far below that of lactose intolerance.

Like lactose, these allergenic milk proteins can be found in other products too. They’re not just in dairy but are often in protein powders as well (Have you heard of “whey” protein powders?).

Some of the symptoms of milk protein allergy differ from that of lactose intolerance; things like nasal congestion and mucus (phlegm) are more common here. And casein seems to be linked with belly fat.

Interestingly, people who have gluten intolerance are often allergic to milk proteins like whey and casein as well. These can go hand-in-hand.

Like lactose intolerance, if you’re allergic to casein and whey keep an eye on labels so you can avoid these.

Conclusion

Do you get gassy, bloated, or diarrhoea after eating dairy? you may have lactose intolerance.

Or if you often get a stuffy nose and mucus, then you may be allergic to casein and/or whey.

 

While dairy may be an entire food group, it is not an essential nutrient. All the nutrients in dairy are available in other foods. If you experience these symptoms, you can try removing dairy from your diet. You may find improved digestion and fewer gut issues. Or you may find improved nasal congestion, or even less belly fat.

If you decide to (or have already) removed dairy from your diet, let me know your experience in the comments below.

If you need further help finding more about food intolerances book a call with me

Recipe (Dairy-free): Chocolate Ice “Cream”

Serves 2

3 bananas, sliced and frozen
2 tsp cacao powder, unsweetened
1 tbsp almond butter

Instructions

Place frozen bananas in food processor and blend until smooth (a few minutes). You may have to stop a few times to scrape the sides.

Add cacao powder and almond butter and blend until mixed well.

Serve & enjoy!

Tip: You can make this in advance and freeze in an airtight container.

 

 

References:

https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/

https://www.dietvsdisease.org/how-to-get-rid-of-bloating

https://www.dietvsdisease.org/11-warning-signs-you-have-a-food-intolerance/

https://authoritynutrition.com/dairy-foods-low-in-lactose/

https://authoritynutrition.com/lactose-intolerance-101/

http://www.precisionnutrition.com/whey-protein-allergies-intolerances-bloating

http://www.precisionnutrition.com/all-about-food-sensitivities

https://www.thepaleomom.com/the-great-dairy-debate/

https://nutritionfacts.org/video/is-milk-and-mucus-a-myth/

https://nutritionfacts.org/video/milk-protein-vs-soy-protein/

https://examine.com/supplements/casein-protein/

https://examine.com/supplements/whey-protein/

http://foodallergycanada.ca/about-allergies/food-allergens/milk/

http://www.health.harvard.edu/blood-pressure/milk-protein-may-lower-blood-pressure

The Recipe

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Dairy Free Chocolate Ice Cream

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A Dairy-Free and Guilt-free chocolate Ice Cream
Serves: 2 people
Prep Time: 5 minutes

Dairy Free Chocolate Ice Cream

Yum
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
A Dairy-Free and Guilt-free chocolate Ice Cream
Serves: 2 people
Prep Time: 5 minutes

Ingredients

Servings: people
Units:

Instructions

  1. Place frozen bananas in food processor and blend until smooth (a few minutes). You may have to stop a few times to scrape the sides. Add cacao powder and almond butter and blend until mixed well. Serve & enjoy!

Ingredients

Servings: people
Units:

Instructions

  1. Place frozen bananas in food processor and blend until smooth (a few minutes). You may have to stop a few times to scrape the sides. Add cacao powder and almond butter and blend until mixed well. Serve & enjoy!

Recipe Notes

Tip: You can make this in advance and freeze in an airtight container.

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