Dairy & Milks
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      Casein

      Casein intolerance arises from protein structure or A1 beta-casein. Avoid it for 8 weeks, try alternatives like almond milk or soy-based products, and support gut health with probiotics, turmeric, and digestive enzymes to reduce inflammation.

      🥛 What is Casein?

      Casein is a protein found in milk and dairy products, making up about 80% of the total protein content in cow’s milk. It’s a slow-digesting protein commonly found in cheese, yogurt, and other dairy-based foods.

      🤔 Why Do I Have an Intolerance to Casein and Its Components?

      Your intolerance to casein may stem from:

      • Protein Structure: Casein’s structure can be difficult for some people to digest, leading to gut irritation or immune responses.
      • A1 Beta-Casein: Found in most cow’s milk, this variant may cause more inflammation compared to A2 beta-casein found in goat’s or sheep’s milk.
      • Peptides: During digestion, casein breaks into peptides like beta-casomorphins, which can irritate the gut lining or cause inflammation in sensitive individuals.

      If you tolerate other dairy products, it might be because they contain less casein or different casein types, such as A2 instead of A1.

      🛠️ What Can I Do About It?

      To manage your sensitivity to casein:

      • Avoid casein-containing foods for 8 weeks: Remove milk, cheese, yogurt, and other dairy products from your diet during this period.
      • Reintroduce and retest: Gradually reintroduce casein-containing foods after 8 weeks to check for symptoms.
      • Choose alternatives: Use plant-based or A2 milk substitutes.
      • Track symptoms: Keep a food journal to monitor changes and identify triggers.

      💊 Supplements to Support Intolerance to Casein and Inflammation from Dairy

      These supplements can help manage symptoms and reduce inflammation:

      • Lactase enzyme: Helps digest lactose in dairy products.
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      • Probiotics: Support a healthy gut microbiome and aid in digestion.
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      • L-glutamine: Repairs and supports the gut lining, reducing irritation.
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      • Turmeric (curcumin): A natural anti-inflammatory that eases symptoms.
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      • Omega-3 fatty acids: Helps reduce inflammation and promotes gut health.

      Why Do I Have an Intolerance to It and Not Other Dairy or Cheeses?

      Your intolerance to casein but not other dairy components may result from:

      • A1 Beta-Casein Sensitivity: Found in cow’s milk, A1 casein may be harder to digest than A2 casein found in goat or sheep milk.
      • Minimal Casein in Some Products: Products like butter or whey isolate contain little or no casein, making them easier to tolerate.
      • Processing Differences: Fermented dairy products may partially break down casein, reducing its impact on sensitive individuals.

      These factors make casein-rich foods more likely to trigger symptoms compared to other dairy components.

      🍴 Popular Dishes Involving Casein

      • Cheese-based dishes
      • Milkshakes
      • Yogurt parfaits
      • Cream-based soups

      🥥 Alternatives to Foods Containing Casein

      • Almond milk
      • Coconut milk
      • Cashew-based cheese
      • Soy milk
      • Plant-based yogurt