“Dairy free” has become very popular in recent years, especially with those in the vegan and paleo crowd. And maybe you’re wondering if a dairy free diet could benefit you too.

Since you would be cutting out an entire food group on a dairy free, there’s a lot to consider and it’s good to look at the facts. So let’s cover some of the top reasons you might want to try dairy free and, if so, how to get started.

What Does a Dairy Free Diet Mean, Exactly?

First, let’s define what a dairy free diet is (even though it’s probably pretty obvious):

A dairy free diet excludes any dairy products. That includes milk, cheese, yogurt, butter, ghee, and any foods that contain dairy in their ingredients list—such as whey (a milk byproduct) and casein (the main protein in milk).

Other common foods with dairy include half-and-half, sour cream, kefir, ice creams, heavy cream, milk chocolate, many baked goods, and some sauces, soups, and dressings.

5 Signs You Might Need to Go Dairy Free

Here are some common reasons people go dairy free and why you might also want to try eliminating dairy products from your own diet.

1. You Have Indigestion After Eating Dairy

About 65 percent of humans have lactose intolerance, which means their intestines don’t properly digest the milk sugar lactose. This can cause bloating, diarrhea, stomach pain, gas, or nausea after eating dairy products.

Even if you’re not lactose intolerant, you can still have a sensitivity to dairy that sometimes gives you similar problems. And then there are people who have a milk allergy, which is a serious immune system reaction that can include anything from hives and swelling to fainting and having trouble breathing.

If you notice digestion-related or other issues when you consume dairy, it could be related to any of the above, and removing it from your diet may provide a lot of relief.

2. You’re Trying to Losing Weight

This topic is not black-and-white, but many people report weight loss after giving up dairy.

This can be especially true if you’re regularly consuming processed or calorie-rich dairy products like ice cream, cream dishes, or cheeses. Eliminating these processed foods and replacing them with more whole plant foods can clean up your diet a lot and promote healthy weight loss.

Plus, if you do have a negative reaction to dairy, cutting it out may help reduce bloating, which itself can create a slimmer appearance and possibly less inflammation in the body.

3. You’re Looking for Clearer Skin

There is some evidence showing a possible connection between dairy consumption and acne [*]. The exact reason for this is unclear, but there are a couple possible culprits:

• The hormones in milk: Dairy contains several hormones, including androgens and insulin-like growth factor (or IGF-1), that can contribute to more activity in the sebaceous glands—which is where acne occurs.
• Insulin spikes: Since the lactose in milk is a sugar, it can spike blood sugar similarly to sugar and starchy foods and promote inflammation.

Both these hormones and insulin spikes may be responsible for stimulating non-cystic acne production in your skin. Cutting out dairy reduces your exposure to both.

(In addition, eating plenty of omega-3-rich foods helps promote healthier, clearer skin.)

4. You Suffer from Respiratory Allergies

Many people also find removing dairy helps improve their allergy symptoms [*]. This could be because excess milk consumption is often associated with increased mucus production.

If you suspect a dairy sensitivity is causing you respiratory allergy problems, see if a dairy free diet can help reduce symptoms.

5. You’re Concerned About Disease Risk

Some research suggests consuming dairy products and a high calcium intake (mostly from dairy products) could increase your risk of cancers:

• One reason for this could be high calcium intake may lower concentrations of a potentially cancer-protective hormone [*].
• In addition, milk products might contain components that promote breast cancer growth, including IGF-1 and pollutants like pesticides [*]. (On the flip side, other studies showed the calcium and vitamin D in dairy may actually have protective effects.)
• Some research shows dairy foods may increase low-grade inflammation in adults. Chronic inflammation is linked to a variety of chronic illnesses [*].
• By removing dairy, you can replace it with more nourishing foods, especially vegetables, for a more nutritious and cancer-preventative diet.

Quick Tips for Going Dairy Free Today

Thankfully, today it’s easier than ever to replace traditional dairy products with dairy-free alternatives. Here are some tips to follow to make it as simple as possible

When Buying Packaged Products, Choose Vegan

“Dairy free” isn’t the same as “vegan” (no animal products at all), but anything that’s vegan is automatically dairy free. So an easy way to avoid dairy in products is by looking for the label or words “vegan” on the packaging.

Same goes for ordering out at restaurants. If you still want meat, you can even request chicken, fish, or beef be added to the dish.

Tell your server you don’t/can’t eat dairy so they can point you in the right direction. Some items you might assume are dairy free actually aren’t, such as breadsticks that have been brushed with butter or vegetable soup cooked with cheese.

Replace Common Foods with Non-Dairy Versions

Thankfully, there are a lot of dairy free products now that make the transition to a dairy free diet easier. Plus, you can use some great whole food hacks too. Here are some common and easy replacements:

• Replace dairy milkand dairy yogurt with an unsweetened dairy free version like almond, rice, coconut, or hemp. If you do choose soy, make sure it’s organic.
• Replace butter with healthy oils, such as coconut oil, or avocado.
• Replace sour cream with an unsweetened non-dairy yogurt or use hummus or guacamole instead of cheese and sour cream, such as to top tacos.
• Replace whey protein in shakes and smoothies with a vegan protein powder.
• For a cheesy flavor on dishes or in sauces, try nutritional yeast.

There are also tons of different dairy free cheese options available these days. These can be great for replacing shredded, melted, and sliced cheese in any recipe. You can also buy packaged products made with vegan cheeses, such as vegan mac n’ cheese.

Just keep in mind these are still processed foods and should be eaten in moderation if you’re following a dairy free diet for weight loss. Some of them are also high in carbs, so read labels carefully if you follow a low-carb diet.

Make Sure You’re Still Getting Essential Nutrients

Dairy is rich in calcium, vitamin D, magnesium, and potassium. So if you used to consume it regularly, make sure you’re still getting those essential nutrients from your diet.

• Calcium sources include leafy green vegetables like kale, collard greens, and broccoli, almonds, chickpeas, and fortified dairy free milks.
• Vitamin D sources include eggs, fortified non-dairy milks, and some fortified cereals (but watch the sugar in these).
• Potassium sources include pumpkin seeds, bananas, sweet potatoes, oranges, spinach, broccoli, and mushrooms.
• Magnesium sources include avocados, nuts like almonds, cashews, and Brazil nuts, seeds like flax, chia, and pumpkin seeds, beans and lentils, fatty fish, and whole grains.

Overall, there are many great reasons to start a dairy free diet! If you suspect cutting out dairy can help you, give it a try and see how you feel after a week or two. You can either ease into it by replacing a few dairy items at a time or go “cold turkey” with your dairy free diet. Either way, it’s an experiment in finding what’s best for you health—and that’s never a bad thing.