For the past two weeks, I’ve been feeling… off. Swollen knees and elbows are normal for me—thanks to my chronic conditions—but suddenly, I was hit with constant gas, bloating, fibromyalgia pain, stiffness, and even sharp chest pain, which I recognized as a pericarditis flare. I couldn’t figure out what had changed. I thought I was doing so well. Then it hit me: three weeks ago, my partner started his health journey, and I picked up vanilla whey protein powder from our local market. I’d been making smoothies every morning for us to have for breakfast. That was the only thing that had changed. When I finally took a closer look at the ingredients, I realized whey protein is a derivative of dairy. It clicked: my body was angry—really angry—at the constant consumption of this dairy powder.
I’ve known for years that milk and ice cream make me a little gassy, but I never realized the full extent of the damage dairy could do to my body. I cut out drinking milk years ago, swapping it for almond milk or cashew milk, and replaced ice cream with sherbet or popsicles. The bloating stopped, and I thought I was in the clear. But this recent incident was a glaring reminder that dairy, in any form, is not safe for my body. I feel terrible, but it’s also been a huge learning moment. I can still enjoy smoothies—I just need to switch to a plant-based protein powder. This experience has also opened my eyes to the possibility that other foods I’m eating could be contributing to my lupus flares. It’s time to take a closer look.
The Dairy-Inflammation Connection
Dairy products, like milk, cheese, yogurt, and whey protein, are staples in many diets, but for some people, they can be a major source of inflammation. Here’s why:
- Lactose Intolerance: About 68% of the global population has some degree of lactose intolerance, according to the National Institutes of Health (NIH). Lactose intolerance happens when your body doesn’t produce enough lactase, the enzyme needed to break down lactose (the sugar in dairy). This can lead to gas, bloating, diarrhea, and stomach cramps—symptoms I know all too well.
- Dairy and Inflammation: Dairy contains proteins like casein and whey, which can trigger an inflammatory response in some people. A study published in the Journal of Nutrition found that dairy consumption can increase levels of inflammatory markers like C-reactive protein (CRP), especially in people with autoimmune conditions like lupus or rheumatoid arthritis. For me, the constant gas, bloating, and fibromyalgia pain were clear signs that my body was not happy.
- Autoimmune Reactions: For those of us with autoimmune diseases, like lupus or fibromyalgia, dairy can make symptoms worse. The proteins in dairy can mimic proteins in the body, confusing the immune system and causing it to attack healthy tissues. This can lead to increased pain, stiffness, and fatigue—exactly what I’ve been experiencing.
My Personal Dairy Struggle
I’ve always known that milk and ice cream make me gassy, so I switched to almond milk and sherbet years ago. The bloating stopped, and I thought I was fine. But adding whey protein powder to my daily smoothies brought back all the symptoms—gas, bloating, fibromyalgia pain, stiffness, and even a pericarditis flare. It was a wake-up call. Dairy, even in powdered form, was clearly not safe for my body. I felt terrible, but it also made me realize how important it is to pay attention to what I’m eating and how it affects me.
By the Numbers: Lactose Intolerance and Dairy Sensitivity
- 68% of the global population is lactose intolerant, with higher rates among people of African, Asian, Hispanic, and Native American descent (NIH).
- 30-50 million Americans are lactose intolerant, according to the Cleveland Clinic.
- 1 in 4 people with autoimmune diseases report symptom improvement after eliminating dairy from their diets, according to a study published in Frontiers in Nutrition.
Dairy Alternatives That Work for Me
If you’re like me and suspect dairy is causing inflammation or other health issues, there are plenty of alternatives to explore:
- Plant-Based Protein Powders:
- Pea protein
- Hemp protein
- Rice protein
- Soy protein
- Pumpkin seed protein
- Non-Dairy Milks:
- Almond milk (my go-to)
- Cashew milk
- Oat milk
- Coconut milk
- Soy milk
- Dairy-Free Ice Cream:
- Sorbet (my favorite)
- Coconut milk-based ice cream
- Almond milk-based ice cream
- Calcium-Rich Foods:
- Leafy greens (kale, spinach, collard greens)
- Fortified plant-based milks
- Almonds and chia seeds
- Tofu and tempeh
What I’m Doing Differently
After realizing the impact of dairy on my body, I’ve decided to switch to a plant-based protein powder for my smoothies. I’m also taking a closer look at other foods in my diet that might be triggering inflammation. For anyone dealing with chronic conditions like lupus, fibromyalgia, or autoimmune diseases, it’s worth considering how diet plays a role in symptom management. This experience has been a reminder that even small changes—like switching protein powders—can make a big difference.
Final Thoughts
Dairy can be a hidden source of inflammation, especially for those of us with lactose intolerance or autoimmune conditions. My recent experience with whey protein powder was a stark reminder of how sensitive my body is to dairy. By switching to plant-based alternatives, I’m hopeful that my symptoms will improve. If you’re experiencing similar issues, consider eliminating dairy for a few weeks to see if it makes a difference. Your body might thank you!
References:
- National Institutes of Health (NIH) on lactose intolerance.
- Journal of Nutrition study on dairy and inflammation.
- Frontiers in Nutrition study on dairy and autoimmune diseases.
