Here in FYFG, one of our program pillars focuses on Insides/Gut Health. We support this by adopting a more plant-based diet. Although it isn’t 100% Vegan, it is simply having a diversity of wholefood fruits and vegetables 50% of a meal. More people are realizing the benefits of having more plant fibers in their diet. But what about Plant-Based Milk? Do they actually help our gut health and the gut microbiome?
Coaches Mia and Bunny have realized that it does, based on their own experience, research, and in their experience of mentoring women. They share their reasons for shifting to plant-based milk.
Plant-based Milk Proteins
It simply has no bovine milk protein called Casein. This is the no. 1 reason why Coach Mia and Coach Bunny recommend Plant-based milk. It has been studied and researched that casein is structurally similar to gluten. And because of this, dairy milk also has similar effects to those sensitive to it. Sensitivities to the whey and casein proteins found in dairy are common. These sensitivities may lead to rash, wheezing, fatigue, headaches, and other nagging chronic symptoms. Furthermore, there is supported evidence that dairy is highly inflammatory and can cause digestive issues such as Irritable Bowel Syndrome (IBS) and Leaky Gut Syndrome. Other signs are acne, eczema, and other skin disorders. There also has been researched proving stronger presentations of autistic behaviors in children.
Lactose Intolerance
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Many adults develop lactose intolerance, and not that consuming dairy was the culprit, but having poor food choices through the years. The food we eat affects the health of our gut. Over time, the health and diversity of our gut microbiome also get affected. Lactose intolerant at a later age has become a result of prolific bad gut bacteria. The sugars in cow’s milk (lactose) has become more difficult to digest because the body doesn’t produce enough enzyme called lactase. Signs of Lactose Intolerance are a bloated stomach, diarrhea, gas, stomach rumbling, stomach cramps, and pain. The severity of the symptoms depends on the amount of dairy/milk taken and on the person’s sensitivity. Some may already be felt with just a teaspoon or so.
Lower Fat and Cholesterol Content
Plant-based milk has little to lower fat content vs. cow’s milk. Therefore it’s cholesterol content is much lower. For someone suffering from high cholesterol and metabolic syndrome, shifting to plant-based milk will greatly help. Not only that, but a high dietary fat consumption also enhances the number and intensity of Irritable Bowel Disorder flare-ups. In the medical review journal Advanced Nutrition by the Oxford Academic and the American Society of Nutrition, they discovered the negative effects of a high-fat diet on our intestinal permeability.
Better Calcium, Magnesium and Iron Source
We’ve been told since childhood that cow’s milk is the main source of our calcium. However, recent studies have shown otherwise. In a review published in 2019 on Plant‐based Milk, it was found that on average, at a given per 100 mL of product, cow’s milk had 119mg/100mL vs Amond milk’s 325.29mg/ 100mL. Coconut milk had 244.74mg/100mL. and Soy milk of 205.86mg/100mL. So it isn’t necessarily true that cow’s milk is a main source of calcium.
Magnesium, a key mineral needed to absorb calcium, fight off stress, maintain muscle and bone mass, and help with balancing women’s hormones. Magnesium content is also much superior in plant-based milk. Cow’s milk averaged 13mg vs. 21mg (Almond), 49mg (Soy), 35mg (coconut). But the amazing thing about Magnesium is that it minimizes inflammation in the gut.
Iron content also had higher level in plant-based milk. Almond with 0.18mg, Soy 0,84mg, Coconut 0.10mg vs. Cow’s milk 0.05mg. For us women, maintaining good iron levels is crucial for a healthy menstrual cycle and pregnancy. Together with magnesium, calcium and other essential minerals also play a part in sarcopenia, muscle, and bone health. Similarly to Magnesium, the gut benefits from this mineral. Iron helps with increasing an anti-inflammatory bacterial metabolite and enhanced the number of gut bacteria.
2 Types of Plant-Based Milk
Coach Bunny recommends these 2 types of plant-based milk: Almond & Coconut. Check the video for which milk is best for what.
Always read the nutrition labels of the plant-based milk before you purchase. Not all plant-based milk is created equal. Other brands may have additives and thickeners for better consistency. Favor unsweetened variants as the added flavors increase the sugar levels.
Imagine If
Imagine if you can stop your bloating and gas, upset stomach by just being mindful of the type of milk you take. If you can imagine better health by taking steps to take care of your digestive system, what kind of life could it be? A well gut leads to a better immune system, better nutrition, and better microbiome. Having a healthy microbiome leads to better hormone balance. If you can imagine yourself experiencing better health by simply reducing cow’s milk/dairy products and shifting to more plant-based milk, wouldn’t that be a step towards overall wellness?