An animal-based diet, which emphasizes nutrient-dense foods from animal sources, can vary in its inclusion of dairy. The primary considerations for dairy consumption on this diet are carbohydrate content (specifically lactose) and individual tolerance to milk proteins, especially A1 beta-casein. For many who follow this eating pattern, high-fat, low-lactose dairy options are preferred or even encouraged for their nutritional benefits and satiety.
Permissible Dairy Options for an Animal-Based Diet
For those who tolerate dairy, several options are well-suited for an animal-based eating plan. These products are typically chosen for their low carbohydrate count and high-fat content.
Ghee and Butter
Ghee, or clarified butter, is a staple for many on an animal-based diet. It is made by simmering butter to separate the milk solids and water from the pure butterfat. The result is a lactose-free and casein-free cooking fat that is rich in saturated fat and fat-soluble vitamins. For those with severe dairy sensitivities, ghee is often the only dairy-derived product they can safely consume. Butter, especially from grass-fed cows, is also a popular choice. While it contains trace amounts of lactose and casein, many people with mild intolerances find it acceptable in moderation.
Hard Aged Cheeses
Hard, aged cheeses like Parmesan, sharp cheddar, and Pecorino Romano are low in lactose due to the aging process. During aging, the bacteria in the cheese consume most of the lactose, significantly reducing its carbohydrate content. This makes these cheeses a flavorful and satisfying source of fat and calcium for those on a less-restrictive animal-based diet.
Heavy Cream
Heavy cream is another high-fat, low-carbohydrate option that is permissible in small to moderate amounts. It contains very little lactose compared to regular milk, making it a viable addition for coffee or recipes. It's crucial, however, to choose products without added sugars or other non-animal ingredients.
A2 Milk
For some individuals, the issue with dairy isn't lactose, but the A1 beta-casein protein found in conventional milk. This protein can break down into beta-casomorphin-7 (BCM-7), a peptide linked to digestive discomfort and inflammatory responses in sensitive individuals. A2 milk comes from cows that only produce the A2 beta-casein protein, which is similar to human breast milk and typically easier to digest. For those with A1 casein sensitivity, switching to A2 milk can often resolve digestive issues, allowing them to include milk in their diet. Raw A2 milk is also an option for some, though it carries additional safety considerations due to lack of pasteurization.
Dairy to Avoid and Why
Not all dairy products are suitable for an animal-based diet, especially for those with digestive sensitivities or those aiming for a strict low-carb approach.
High-Lactose Dairy
Products like regular milk, yogurt, and soft cheeses (cottage cheese, cream cheese, ricotta) are high in lactose, a natural milk sugar. A core principle of many animal-based diets is to minimize carbohydrate intake, and the lactose in these products goes against that principle. Furthermore, for the majority of the population who are lactose intolerant, these products can cause significant digestive distress.
Commercial Dairy Products with Additives
Many commercial dairy products, such as flavored yogurts, processed cheese slices, and ice cream, contain added sugars, stabilizers, and other non-animal ingredients that are strictly prohibited on an animal-based diet. Always check ingredient labels carefully to ensure no additives have been included.
Navigating Personal Tolerance
Your personal response to dairy is the most important factor. Many people on an animal-based diet start with a strict elimination phase, sometimes called the 'Lion Diet', where they only consume ruminant meat, salt, and water for a period. This helps to identify any sensitivities. After this phase, they can slowly reintroduce dairy, starting with the least allergenic options like ghee or butter, and observing how their body reacts. This reintroduction process is the most reliable way to determine what you can safely and comfortably consume.
Comparison of Dairy on an Animal-Based Diet
| Dairy Product | Animal-Based Compatibility | Reason |
|---|---|---|
| Ghee (Clarified Butter) | Excellent | Lactose-free, casein-free pure butterfat. |
| Butter (Grass-Fed) | Good (for those who tolerate it) | Very low in lactose and casein; high in fat. |
| Heavy Cream | Good (in moderation) | Low in lactose, high in fat, and versatile. |
| Hard Aged Cheeses | Good (in moderation) | Low in lactose due to the aging process. |
| A2 Milk | Varies by individual | May be tolerated by those sensitive to A1 casein in conventional milk. |
| Regular Milk | Avoided | High in lactose and contains potentially inflammatory A1 casein. |
| Soft Cheeses (Cottage, Ricotta) | Avoided | High in lactose and casein. |
| Yogurt | Avoided | Often high in lactose and can contain added sugars. |
A Note on Nutrients
While some fear they may miss out on nutrients by limiting dairy, it's important to remember that a well-formulated animal-based diet is already incredibly nutrient-dense. Red meat, liver, and other organ meats provide essential vitamins and minerals, including calcium, without the potential for inflammation or digestive issues caused by some dairy products. The high-fat dairy options that are typically consumed on this diet also contribute valuable fat-soluble vitamins (A, D, K2) and energy.
Conclusion
Ultimately, whether you can have dairy on an animal-based diet depends on your personal tolerance and the specific foods you choose. Focusing on high-fat, low-lactose options like butter, ghee, and aged hard cheeses is a strategy that works for many followers. For those with sensitivities to conventional milk, A2 milk offers a potential solution. For the most sensitive individuals, or those undertaking an elimination protocol, a dairy-free approach may be necessary. By prioritizing these less problematic dairy types and listening to your body's signals, you can successfully incorporate dairy into an animal-based lifestyle without compromising your health goals. For further information on the research surrounding A2 milk, you can consult studies like this one on its benefits for health and performance.
