Casein

🥛 What is Casein?

Casein is a naturally occurring protein found in milk and dairy products, making up about 80% of the total protein content in cow’s milk. It is a slow-digesting protein commonly found in cheese, yogurt, and other dairy-based foods, contributing to their creamy texture and nutritional value.

🤔 Why Might I Experience Differences with Casein and Its Components?

Some individuals notice they feel different after consuming foods containing casein. This can be influenced by several natural properties of the protein:

• Protein Structure: Casein’s complex molecular structure can feel heavier for some individuals to process.

• A1 vs. A2 Beta-Casein: Cow’s milk typically contains A1 beta-casein, while goat’s and sheep’s milk contain A2 beta-casein, which some people find gentler on digestion.

• Peptides: During digestion, casein breaks down into smaller peptides such as beta-casomorphins, which may influence how it’s experienced by sensitive individuals.

People who feel more comfortable consuming certain dairy products may do so because those foods contain less casein, or a different casein type (A2 rather than A1).

🛠️ How People Tend to Approach Casein Sensitivity

Those who notice differences after eating or drinking dairy products containing casein often make small adjustments to maintain balance, such as:

• Exploring Alternatives: Trying plant-based or A2 milk substitutes.

• Observing Food Patterns: Tracking how different types of dairy feel after eating.

• Choosing Fermented Options: Some fermented dairy products contain partially broken-down casein, which can feel lighter for certain individuals.

• Encouraging Variety: Incorporating both dairy and non-dairy sources of protein for a balanced diet.

💊 Supportive General Supplements

For individuals who prefer to limit or avoid casein, certain supplements are commonly explored to support digestive comfort and overall balance:

• Lactase Enzyme: Supports digestion of lactose in dairy products.

• Probiotics: Help maintain a healthy and balanced gut environment.

• L-Glutamine: Often associated with promoting gut wellness and digestive comfort.

• Turmeric (Curcumin): Known for its natural antioxidant and wellness-supporting properties.

• Omega-3 Fatty Acids: Support internal balance and general well-being.

🤔 Why Casein Might Feel Different Than Other Dairy Components

Casein can feel different from other dairy ingredients due to its structure and concentration:

• A1 Beta-Casein Sensitivity: The A1 casein variant found in most cow’s milk may digest differently than the A2 casein found in goat or sheep milk.

• Casein Content: Foods such as butter and whey isolate contain little or no casein, which may make them easier to tolerate.

• Processing Methods: Fermentation and aging can partially break down casein, which may make certain cheeses or yogurts feel lighter for some individuals.

🍴 Popular Dishes Involving Casein

Casein is commonly found in:

• Cheese-Based Dishes

• Milkshakes

• Yogurt Parfaits

• Cream-Based Soups

🥥 Alternatives to Foods Containing Casein

For those who prefer to explore non-dairy or low-casein options, the following are often used:

• Almond Milk

• Coconut Milk

• Cashew-Based Cheese

• Soy Milk

• Plant-Based Yogurt