Dairy: Friend or Foe for Your Period?

Does stopping dairy help relieve period symptoms or is it all a myth?

For some women, stopping dairy products can relieve their period symptoms. So how do you know if this is going to be the case for you? In this blog I am going to talk about the dairy protein casein and its possible role in period problems.

Firstly, let’s clarify what dairy protein I am specifically referring to as not all dairy is created equal. I’m speaking specifically to A1 casein from Holstein Friesian cows, the dominant dairy cow breed in North America, the UK, Northern Europe, Australia, and New Zealand. In some people (but not everyone), A1 casein gets broken down in the digestive tract to an inflammatory casomorphin called BCM7. Don’t let me lose you here…I promise it won’t be all science talk! BCM7 can cause inflammation via several mechanisms including the activation of mast cells (immune cells), which then release histamine and other inflammatory mediators.

There’s no A1 casein in the dairy from goats, sheep, or Jersey cows. In some places, milk without A1 casein is referred to as A2 dairy because it has only A2 casein. Hence why I highlight that not all dairy is created equal. More on this later in the blog.

So, back to the original question, how do you know if A1 dairy is contributing to your period problems and if it is worth trying a dairy free diet? Firstly, it is important to consider the type of period symptoms you are experiencing as avoiding dairy isn't a universal solution for all period problems. Avoiding A1 dairy can be particularly beneficial for hormonal acne and allergic-type premenstrual symptoms such as fluid retention, hives, itching, headaches, and nausea. Steering clear of A1 dairy might also alleviate premenstrual brain fog and anxiety because histamine acts as an inflammatory mediator and a stimulating, anxiety-inducing neurotransmitter, which can significantly affect some forms of PMS and PMDD. Lastly, avoiding A1 dairy can help reduce breast pain, period pain, and heavy periods due to the abundance of mast cells in the breasts and uterine lining. It is also important to consider if you have a history of childhood immune problems like recurrent tonsillitis, ear infections, or allergies, as it is generally considered an early sign of an A1 dairy sensitivity, in combination with, genetics the microbiome and other factors.

So, if you are experiencing these symptoms, your plan should be to avoid all A1 dairy for at least three menstrual cycles to see if it helps alleviate them. Why three menstrual cycles? Because it can take that long to truly determine whether it's effective or not.

That means avoiding all normal milk, yoghurt, and cheese for 3 months. Avoid lactose-free dairy products because they still contain casein. Butter, ricotta, and whey protein are generally okay because they have very little casein and you can probably still have goat, sheep, buffalo, or A2 (e.g. Jersey cow) products. You could also swap to plant-based dairy substitutes such as almond or oat milk; just try to avoid products with added sugar, emulsifiers, or vegetable oil.

Not be a “Debbie downer”, but A1 dairy isn't the only trigger for histamine-related period symptoms. Other triggers include stress, alcohol, digestive dysfunction, and oestrogen, which is why symptoms often align with our menstrual cycle. Symptoms tend to worsen during the two oestrogen peaks: just before ovulation (mid-cycle) and midway through the luteal phase (the later stage of our cycle). Additionally, symptoms can intensify near the end of the luteal phase when progesterone drops, resulting in the loss of progesterone’s natural antihistamine activity. Therefore, it is important to consider these additional components of your diet (alcohol inatke) and overall health (stress, gut health, & hormone health) when addressing period problems.

Are you feeling overwhelmed yet? Perhaps asking yourself where do I even start as all of this applies to me? This is where I shine. When you work with me, I get to the root cause of your period symptoms and help guide you on your path to hormone wellness. Book in with me today to start addressing your period problems.