Thinking of giving up milk for a month? Here’s what experts recommend

Milk’s versatility makes it a crucial component in numerous culinary creations, especially in Indian culture. But one must exercise caution as excessive milk consumption could be harmful.

Then, should we eliminate milk from our diet altogether? Or give it up for a month, to begin with? Read on for what experts recommended to help the body function normally, with or without milk.

The Key Is To Ensure You Are Still Meeting Your Nutritional Needs

When you give up milk for a month, your body may experience changes, according to Dr Sandeep Bhatnagar, director, internal medicine, Paras Health, Udaipur.

Initially, you may have reduced bloating and gas as some people tend to be lactose intolerant – but a consequential drop in calcium intake may impact bone health, he added.

Ultimately, nutrient intake might need adjustment, Dr Bhatnagar said, warning against making significant dietary changes before consulting a healthcare professional.

Nupuur Patil, a nutritionist, said people may notice a drop in intake of calcium – essential for maintaining strong bones and teeth – and vitamin D which helps with calcium absorption.

But should one give up milk for a month? It depends on the person’s health needs, any existing health conditions and dietary preferences, experts said.

Nutritionist Recommends A Few Healthier Alternatives

Even if you do decide to reduce your dairy consumption, there are a number of healthier alternatives available. Patil suggested a handful of them, including

1. Opt for plant-based milk alternatives such as soy milk, almond milk, coconut milk, oat milk or rice milk. These products are often fortified with calcium and vitamin D.

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2. Incorporate leafy greens like spinach and kale, broccoli, fortified cereals and other calcium-rich foods into your diet. You could even snack on nuts and seeds like almonds.

3. Consume fatty fish like sardines and salmons as they are not only rich in omega-3 fatty acids but also offer a good amount of vitamin D.

Remember, regardless of whether you choose to give up milk, the key is to ensure you are still meeting your nutritional needs, Patil concluded.