Ask the expert: Is A1 protein-free milk a good option for sensitive stomachs?

Question: My adult daughter doesn’t have a dairy allergy or lactose intolerance but does seem to get an upset stomach when she drinks milk, so she’s now avoiding it altogether.  I’ve heard A1 protein-free milk might be easier on the stomach than regular milk.  Is this a good option?  She’s not a fan of plant milks and I’m worried she’s missing out on calcium.

Answer: Cow’s milk is a rich source of many essential nutrients including calcium, protein, magnesium and vitamins A, B12 and D, making it a valuable part of a balanced diet. Unfortunately, some people may experience tummy discomfort when drinking regular milk. This may be due to a dairy allergy or an intolerance to lactose, a type of sugar found naturally in milk. Another potential cause may be an inability to digest A1 protein properly. Like we have different hair colours, cows can produce different kinds of protein in their milk. Ordinary cow’s milk contains both the A1 protein and A2 protein.

Research has found that the A1 protein can sometimes produce a BCM-7 peptide during digestion. BCM-7 isn’t very friendly to everyone’s digestive system. In some people, it can cause discomfort because it might interfere with the normal functioning of their gut, leading to issues like bloating, cramps, or even diarrhoea.

Some research suggests people who experience digestive discomfort when drinking ordinary cow’s milk, may have fewer symptoms drinking A2 protein only milk. As you have already ruled out a dairy allergy and lactose intolerance, it is worth trialling A1-free milk before eliminating cow’s milk altogether from your daughter’s diet. Please note that Healthy Food Guide can only provide general advice and we always recommend you speak to your doctor or health care provider for personalised treatment and advice.

– Jess Burvill an Accredited Practising Dietitian who is passionate about sharing evidence-based nutrition advice to help people make healthier food choices. You can connect with Jess on Instagram at @dailyservenutrition.

So why is dairy so important for women?

Dairy is a cornerstone of nutrition for women, crucial for supporting health from the energetic 20s through the graceful 50s and beyond.  For those who may experience discomfort with regular dairy (but have no allergy or lactose intolerance), there’s no reason to ‘throw the baby out with the bathwater’ when there are products like A2 protein only and A2 protein only lactose-free milks in supermarkets that may not aggravate digestive sensitivities.

Understanding the evolving nutritional needs, the Australian Dietary Guidelines recommend adjusting dairy intake to meet these changes as below:

Nutrients and benefits of dairy

Calcium is vital for bone density, and is particularly crucial for laying down density in childhood and adolescence, and maintaining bone strength in pregnancy, adulthood and post-menopause when bone density depletion can occur.
Protein supports muscle health, key during reproductive years and for ageing with strength, aiding in recovery and maintaining lean muscle mass.
Magnesium, vitamins A & D: Magnesium is important for stress management and bone health, vital during childbearing years and menopause. Vitamins A and D boost skin health and immune function, essential for prenatal health and healthy ageing.
Vitamin B12 supports energy and cognitive health, essential for dealing with life’s demands and preserving mental clarity as we age.

5 ways to up your dairy intake

Here are five examples of what a dairy serve can look like for adult women:

• 250ml (1 cup) of milk
• 200g (3/4 cup) of yoghurt
• 40g (2 slices) of hard cheese, such as cheddar
• 120g (1/2 cup) of ricotta cheese
• 1 cup (250ml) of lactose-free milk (for those with intolerances)

These options offer a variety of ways to include dairy  in your diet to meet nutritional needs.

So, whether it’s maintaining bone density in your 20s or supporting muscle and bone strength into your 50s and beyond, incorporating the right amount of dairy, according to life stage and personal health needs ensures a foundation for long-term wellness.

At Healthy Food Guide, we only collaborate with trusted brands. To bring you this article we have partnered with a2 Milk® a sponsor of the 2024 Healthy Food Guide 30-Day Reset.