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.
Consult with a healthcare professional:
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.