Dairy Talk: Eating Disorder Recovery

Is dairy bad for you? Can you cut dairy for weight loss? Should you avoid milk if you have digestive issues? These are common questions many people ask, especially those in eating disorder recovery. With conflicting information about health, weight, and digestion, many people avoid dairy—sometimes unnecessarily. But is eliminating dairy truly beneficial, or could it be doing more harm than good?

Addressing Dairy Misconceptions in Eating Disorder Recovery

Misconceptions about dairy products often lead individuals, particularly those recovering from eating disorders, to question their dietary choices. Many people with eating disorders develop rigid food rules, including avoiding dairy due to fears of weight gain, digestive discomfort, or concerns about overall health. However, addressing these fears with professionals, along with evidence-based information, is crucial for fostering a balanced and healthy relationship with food during recovery.

Is Dairy Bad For You?

No, dairy is not bad for you—quite the opposite. Dairy is a nutrient-dense food that provides essential proteins, carbohydrates, and fats. They are rich sources of essential vitamins and minerals, including calcium, potassium, magnesium, phosphorus, iodine, zinc, and B vitamins. Fortified milk also provides vitamins A and D, which are essential for bone health, immune function, and overall well-being.

How Dairy Supports Eating Disorder Recovery:

The blog Lactose, Dairy, and Eating Disorder Recovery by Shelly Bar, MD, Katie Grubiak, RDN, & Lauren Muhlheim, Psy.D. (2024) explores the crucial role dairy can play in the recovery process from eating disorders. Dairy is a powerhouse food that supports bone health, muscle rebuilding, and replenishing vital nutrients. For individuals with a history of restrictive eating or low body weight—who are at a high risk for bone loss and osteoporosis—dairy’s rich calcium and vitamin D content is essential for restoring bone density and preventing fractures. It indicated that four servings of dairy a day can meet the calcium needs of teens and adults, reducing the need for supplementation.

But dairy does much more than restore bone health. Protein is a key player in muscle repair, immune function, and energy balance, and it’s especially critical for individuals recovering from disordered eating. Dairy, particularly cow’s milk, provides high-quality protein that helps rebuild lean body mass and regain strength—something that non-dairy alternatives often can't match. Additionally, dairy’s natural lactose helps stabilize blood sugar levels, replenish glycogen stores, and combat fatigue, making it an excellent choice for post-workout recovery.

Dairy’s healthy fats are also vital for hormone production, especially estrogen, which can be depleted in those recovering from eating disorders. Whole and 2% dairy products provide the necessary fats to promote satiety, support brain function, and aid in hormonal recovery. Finally, for individuals struggling with nutrient deficiencies, dairy’s highly bioavailable calcium, magnesium, phosphorus, and vitamin D ensure the body can efficiently absorb and use these nutrients for healing.

The benefits of dairy are clear, and they are particularly valuable for those recovering from eating disorders. For more details on how dairy aids in recovery, check out the full blog by Lactose, Dairy, and Eating Disorder Recovery by Shelly Bar, MD, Katie Grubiak, RDN, & Lauren Muhlheim, Psy.D. (2024).

Cutting Out Dairy for Weight Loss?

Eliminating dairy, dieting, or pursuing weight loss without medical necessity can pose significant risks, particularly among individuals with eating disorders. Such practices can lead to malnutrition, a weakened immune system, and the exacerbation of disordered eating behaviors.

A study examined the prevalence of exclusion diets, such as dairy-free diets, and found that patients with a history of exclusion diets had a significantly increased likelihood of exhibiting symptoms of Avoidant/Restrictive Food Intake Disorder (ARFID), highlighting the potential risks of such dietary restrictions (Atkins et al., 2023).

Dairy can help increase satiety and appetite control, which is beneficial for individuals in recovery from eating disorders by fostering a more intuitive approach to eating. A meta-analysis of 13 clinical trials found that consuming over 500 ml of dairy products significantly increased feelings of fullness and reduced hunger, helping to regulate appetite (Onvani et al., 2016).

With that, incorporating dairy can enhance satiety and support recovery by encouraging a more balanced and intuitive relationship with food. If dairy has been eliminated, consider reintroducing it gradually. Individuals recovering from eating disorders should work with eating disorder specialists, including registered dietitians, to ensure their dietary choices support recovery and nutritional needs.

Should Individuals with Digestive Issues Avoid Milk?

Many individuals in eating disorder recovery experience gastrointestinal distress as their bodies readjust to normal food intake. While some may have lactose intolerance, complete elimination of dairy isn’t always necessary. Research suggests that most people with lactose intolerance can tolerate up to 12 grams of lactose (the amount in a cup of milk) without significant symptoms, and many can consume fermented dairy products like yogurt, which contain probiotics that aid digestion (Rutsgi et al., 2023).

For those in recovery, avoiding dairy due to temporary bloating or discomfort can reinforce restrictive eating behaviors. Instead of eliminating dairy entirely, individuals can try lactose-free options or incorporate dairy in small amounts, gradually reintroducing it based on personal tolerance. Seeking help from a professional will help you be more guided in an individualized approach.

Breaking the Dairy Fear Cycle

Diet culture has fueled unnecessary fear around dairy, promoting alternatives as superior. In reality, eliminating dairy without a medical reason can reinforce restrictive eating patterns and make social situations—like enjoying ice cream with friends—more challenging.

Working with an eating disorder specialist or dietitian can help individuals navigate these fears and build a balanced, nourishing meal plan.

In eating disorder recovery, food variety is essential. Avoiding dairy intensifies fears of high-calorie, high-fat foods, making recovery harder. Instead of restriction, the focus should be on normalization—learning to enjoy all foods without fear.

References

Atkins, M., Zar‐Kessler, C., Madva, E. N., Staller, K., Eddy, K. T., Thomas, J. J., Kuo, B., & Murray, H. B. (2023). History of trying exclusion diets and association with avoidant/restrictive food intake disorder in neurogastroenterology patients: A retrospective chart review. Neurogastroenterology & Motility, 35(3). https://doi.org/10.1111/nmo.14513

Bar, Grubiak, & Muhlheim. (2022). Lactose, dairy, and eating disorder recovery. Eating Disorder Therapy LA. https://www.eatingdisordertherapyla.com/dairy-eatingdisorder-recovery/

Lopes, M. P., Robinson, L., Stubbs, B., Alvarenga, M. D. S., Martini, L. A., Campbell, I. C., & Schmidt, U. (2022). Associations between bone mineral density, body composition and amenorrhoea in females with eating disorders: a systematic review and meta-analysis. Journal of Eating Disorders, 10(1). https://doi.org/10.1186/s40337-022-00694-8

Onvani, S., Haghighatdoost, F., Surkan, P. J., & Azadbakht, L. (2016). Dairy products, satiety and food intake: A meta-analysis of clinical trials. Clinical Nutrition, 36(2), 389–398. https://doi.org/10.1016/j.clnu.2016.01.017

Rustgi, S. D., Zylberberg, H. M., Hur, C., & Shah, S. C. (2023). Management of gastric intestinal metaplasia. Clinical Gastroenterology and Hepatology, 21(9), 2178–2182. https://doi.org/10.1016/j.cgh.2023.03.010