The Problem with Conventional Cow's Milk (A1 Casein)
At the core of Dr. Gundry's recommendations lies the distinction between different types of milk protein, specifically A1 and A2 beta-casein. The vast majority of cow's milk sold in the United States comes from breeds like Holstein, which contain the A1 protein. According to Gundry, the digestion of A1 casein can create a peptide that triggers inflammation and is believed to cause digestive issues, chronic health problems, and contribute to conditions like leaky gut. This is why he generally advises against conventional dairy.
The "Don't Eat" List for Dairy
- Conventional cow's milk
- American cheese
- Cottage cheese
- Greek yogurt
Dr. Gundry's Approved Dairy and Dairy Alternatives
While conventional dairy is out, Dr. Gundry does allow for specific types of dairy that do not contain the inflammatory A1 casein protein. These alternatives are closer to the types of dairy consumed by our ancestors and are considered safer for the gut. Fermented products from approved sources are also often recommended for their probiotic benefits.
The "Yes, But with Caution" List
- A2 Milk: Sourced from specific cow breeds like Guernsey or Brown Swiss, A2 milk is a safe option for many following the Plant Paradox.
- Goat, Sheep, and Water Buffalo Milk: These milks are naturally A2 dominant and are approved for consumption.
- Aged Cheeses: Hard, aged cheeses like Parmigiano Reggiano are often easier on the gut. The aging process breaks down proteins, making them less inflammatory.
- Fermented Dairy: Approved types of kefir and yogurt can be beneficial, particularly when made from A2 milk or milk from sheep and goats.
- Dairy Alternatives: Unsweetened alternatives like coconut milk are also recommended by Dr. Gundry.
Dairy vs. Dairy Alternatives: A Comparison
To understand Dr. Gundry's perspective, it's helpful to compare the recommended and non-recommended dairy options side-by-side.
| Feature | Conventional A1 Dairy | Approved A2 Dairy & Alternatives |
|---|---|---|
| Casein Protein | Primarily A1 beta-casein. | Exclusively A2 beta-casein. |
| Source | Most US dairy cows (e.g., Holstein). | Certain cow breeds (e.g., Guernsey), goats, sheep, and water buffalo. |
| Lectin Content | Contains lectin proteins that may cause issues. | No inflammatory lectin proteins present. |
| Inflammatory Potential | Considered highly inflammatory due to A1 casein digestion. | Considered anti-inflammatory or neutral. |
| Gut Impact | Believed to cause leaky gut and digestive discomfort. | Generally well-tolerated and can support gut health. |
The Reasoning Behind the Plant Paradox Dairy Rules
The logic behind Dr. Gundry's dairy rules is grounded in his theory that modern diets are full of inflammatory compounds, primarily lectins, that harm the gut lining. He argues that agricultural advancements led to a shift away from naturally A2-producing cows toward A1-producing breeds, introducing a dietary component that many people's bodies struggle with. By switching to A2 dairy or alternatives, individuals can reduce internal inflammation and support a healthier gut microbiome.
The Gut Health Connection
- Reducing Inflammation: The primary goal is to remove A1 casein, which is thought to increase gastrointestinal inflammation.
- Healing the Gut: By avoiding irritants, the diet aims to heal the gut lining, which can improve overall health.
- Microbiome Diversity: Restoring balance to the gut microbiome is a key element of the Plant Paradox, and approved dairy sources are chosen with this in mind.
Conclusion: A Selective Approach to Dairy
In conclusion, Dr. Gundry does not issue a blanket ban on dairy, but instead promotes a highly selective approach based on his lectin-focused philosophy. While conventional cow's milk with A1 casein is off the menu, certain dairy products from A2 cows, goats, sheep, and water buffalo are acceptable in moderation. This approach is not a rejection of dairy entirely, but a rejection of the inflammatory components believed to be in most modern conventional dairy products. For those following the Plant Paradox, careful sourcing and selection are paramount to staying compliant with the dietary principles.
For more detailed information on the diet, readers can refer to Dr. Gundry's official website or books.
Disclaimer
This article provides general information and is not a substitute for professional medical advice. Always consult a healthcare provider or a registered dietitian before making significant changes to your diet, especially if you have pre-existing health conditions or are taking medication.
Sources
- Thrive Chiropractic. "Decreasing milk intake may benefit you"
- Dr. Gundry.com. "Dairy / Dairy Alternatives"
- WebMD. "The Plant Paradox Diet"
- Healthline. "What Is the Plant Paradox Diet, and Does It Work?"
- Instagram. "Dr. Steven Gundry on Instagram"
Frequently Asked Questions
Q: What is the main problem with conventional dairy, according to Dr. Gundry? A: According to Dr. Gundry, the main problem is the A1 beta-casein protein found in milk from most modern dairy cows, which he believes causes inflammation and leaky gut.
Q: Which types of milk are approved by Dr. Gundry? A: Dr. Gundry approves A2 milk from certain cow breeds, as well as milk from goats, sheep, and water buffalo.
Q: Can you eat cheese on the Plant Paradox diet? A: Yes, but only specific types. Aged, hard cheeses like Parmigiano Reggiano and those made from approved animal sources (goat, sheep, buffalo) are permitted.
Q: Why does Dr. Gundry allow A2 milk but not conventional A1 milk? A: He theorizes that A2 milk's casein protein is less inflammatory and more comparable to the milk our ancestors consumed, while A1 casein has a mutated structure that can be harmful.
Q: Does Dr. Gundry recommend dairy alternatives? A: Yes, he recommends dairy-free alternatives such as unsweetened coconut milk as safe options for those following his diet.
Q: Are fermented dairy products allowed? A: Fermented products like yogurt and kefir are allowed, provided they are made from approved A2 sources or milk from goats, sheep, or water buffalo.
Q: Is lactose intolerance the same as A1 casein intolerance, according to Dr. Gundry? A: No, Dr. Gundry makes a distinction, suggesting that many people who believe they have lactose intolerance are actually reacting to the A1 casein protein.
