The paleo diet emphasizes whole, unprocessed foods and limits grains, dairy, and processed foods.
Understand the paleo diet principles
Dairy was not consumed in the paleolithic era, but some paleo practitioners choose to include it for its nutritional benefits.
Know the role of dairy in the caveman diet
Look for dairy that is free from hormones, antibiotics, and other additives.
Choose high-quality, organic dairy products
Raw dairy may be more nutritious and easier to digest, but it carries a higher risk of foodborne illness.
Opt for raw, unpasteurized dairy when possible
Dairy contains lactose, a sugar that some people have difficulty digesting.
Avoid dairy if you are lactose intolerant
Buttermilk can add a tangy flavor and creaminess to recipes without adding as much lactose as regular milk.
Use buttermilk as a dairy substitute
Fermented dairy products like kefir and yogurt can be easier to digest and provide probiotics that support gut health.
Make homemade kefir or yogurt
Plant-based milks like almond, coconut, and oat milk can be used in place of dairy milk in many recipes.
Experiment with non-dairy milks
Grass-fed dairy products are richer in nutrients like omega-3 fatty acids and CLA.
Choose grass-fed dairy products
While dairy can provide beneficial nutrients, it is high in calories and saturated fat and should be consumed in moderation.
Limit dairy intake
Processed dairy products like cheese, cream cheese, and sour cream are often high in additives, preservatives, and salt.
Avoid processed dairy products
Some people find that goat or sheep dairy is easier to digest and less allergenic than cow's milk.
Consider goat or sheep dairy
Look for dairy products that are free from added sugars, artificial sweeteners, and other additives.
Read labels carefully
Dairy should be part of a balanced diet that includes plenty of fruits, vegetables, and healthy fats.
Balance dairy with other food groups
Dairy can add richness, creaminess, and flavor to dishes like soups, sauces, and desserts.
Use dairy to enhance flavor and texture
There are many types of dairy products to choose from, including milk, cheese, yogurt, and butter.
Experiment with different dairy products
If you have concerns about incorporating dairy into your paleo diet, speak with a healthcare professional who can provide personalized advice.
Remember to balance your dairy intake with other food groups, experiment with different dairy products, and consult with a healthcare professional if you have concerns.
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