When you get a craving for something creamy, cheesy, or milk-based, it’s usually a sign that your body needs certain nutrients that are found in dairy products. Dairy provides a range of important vitamins and minerals, so craving these foods from time to time is perfectly normal. However, there are also some key things you miss out on if you rely too heavily on dairy to meet your nutritional needs. Let’s take a closer look at what your body really wants when you experience dairy cravings.
Calcium
One of the main nutrients we associate with dairy products is calcium. This important mineral helps build and maintain strong bones and teeth. It also supports proper muscle and nerve function. Dairy foods like milk, yogurt and cheese are rich sources of calcium. Just one cup of milk contains around 300 mg of calcium, while a serving of yogurt or cheese provides 200-400 mg.
When you crave dairy, it may be a sign that you need more calcium in your diet. However, dairy is not the only way to get this bone-building mineral. Many plant foods also supply calcium, including:
- Leafy greens like kale, collards and spinach
- Fortified non-dairy milks (soy, almond, oat)
- Tofu
- Beans and lentils
- Almonds
- Oranges
- Figs
Aim for 1000-1300 mg of calcium per day from a combination of dairy and plant sources to meet your needs without overdoing dairy.
Vitamin D
Vitamin D is another key nutrient associated with dairy products. Also known as the “sunshine vitamin,” vitamin D helps your body absorb calcium and supports immunity and bone health. Very few foods naturally contain vitamin D, but dairy products are fortified with it. A cup of milk or fortified non-dairy milk provides around 100 IU of vitamin D.
When you crave dairy, your body may be seeking out more vitamin D. However, with adequate sun exposure, you can make enough vitamin D on your own without diet sources. Just 10-15 minutes a few times a week of direct sunlight on your bare arms, legs and face triggers vitamin D production. Supplements are another option if sun exposure is limited.
Protein
Dairy products provide high-quality complete proteins that offer all the essential amino acids your body needs. One cup of milk has 8 grams of protein, while a single ounce of cheese packs around 7 grams. When you have dairy cravings, protein may be the nutrient your body is really after. Protein is required for building, repairing and maintaining muscle tissue as well as supporting metabolic functions.
However, quality protein can be found from non-dairy options as well:
- Beans and legumes
- Nuts and seeds
- Soy foods like tofu and tempeh
- Ancient grains like quinoa
- Eggs
- Lean meats
These alternatives provide fiber and other nutrients without the saturated fat found in most dairy products. Aim for 0.5-0.7 grams of protein per pound of body weight daily. Spread this intake throughout your meals and snacks.
Healthy Fats
Whole dairy foods like milk, yogurt and cheese provide a range of fats, including saturated fat, monounsaturated fat and a small amount of polyunsaturated fat. Your body needs healthy fats for energy, absorbing certain vitamins, supporting brain health and regulating inflammation. When you crave dairy, your body may be seeking out more of these beneficial fats.
However, you can get healthy fats from plant sources as well. Foods like avocados, nuts, seeds, olive oil, coconut and fruits like olives and avocados supply monounsaturated and polyunsaturated fats without the concerns of saturated fat from dairy. These fats support a healthy heart and cholesterol levels. Focus on getting 20-35% of your daily calories from healthy plant-based fats.
Gut-Soothing Effects
For some people, dairy cravings may be related to an underlying intolerance or sensitivity. Milk and other dairy contain lactose, a sugar that can cause gas, bloating and diarrhea when improperly digested by people with lactose intolerance. Additionally, the proteins found in dairy may trigger inflammation in those with sensitivities.
When you crave dairy despite digestive upset after consuming it, your body may be seeking out compounds that soothe the gut and reduce discomfort. Beneficial prebiotics and probiotics are two alternatives that may help:
- Prebiotic foods like garlic, onions, bananas and whole grains promote the growth of healthy gut bacteria.
- Probiotic foods like kefir, kimchi, sauerkraut, miso and kombucha contain beneficial bacteria that support digestion and immunity.
Focus on getting more of these gut-friendly foods into your diet, especially if you suspect a dairy sensitivity.
Familiar Comfort
Sometimes dairy cravings have more of an emotional or mental tie than nutritional basis. Eating comforting, familiar foods like dairy can trigger pleasant memories and feelings of reward. The creamy texture and mouthfeel of dairy products also satisfies hedonic cravings for decadent foods.
If your dairy cravings seem more tied to emotions, stress or habit than physical hunger, some healthier alternatives provide similar comfort:
- Sipping on a warm mug of herbal tea
- Enjoying a smoothie made with banana, peanut butter and cocoa powder
- Snacking on trail mix with nuts, seeds and dried fruit
- Dipping apple slices into nut butter
- Blending frozen banana into a creamy “ice cream”
Leaning on these alternatives from time to time can help satisfy emotional cravings without overdoing the dairy.
Tips for Curbing Dairy Cravings
If your dairy cravings feel frequent or difficult to overcome, using certain strategies may help change habits and preferences:
- Gradually cut back on dairy portions at meals and snacks to reduce cravings.
- Experiment with dairy substitutions like non-dairy milks, yogurts and cheeses.
- Fill up on fruits, vegetables and whole grains at meals to crowd out room for dairy.
- Stay hydrated between meals by drinking water or herbal tea.
- Limit purchase of trigger dairy foods so they aren’t in the house.
- Find a new hobby or activity to engage in when dairy cravings hit.
- Consume dairy mindfully and slowly to prevent overindulging.
With time, these techniques can help break the habit of relying on dairy to satisfy cravings.
When to See a Doctor
For most people, occasional dairy cravings are normal and not a major cause for concern. However, if your cravings feel truly uncontrollable or you suspect an underlying issue, check in with your healthcare provider.
See your doctor if you experience:
- Frequent diarrhea, gas or bloating after consuming dairy
- Sinus issues, skin reactions or other inflammatory symptoms linked to dairy
- Osteopenia or osteoporosis despite adequate dairy intake
- Anemia, bone fractures or other signs of nutrient deficiencies
Testing can help diagnose potential food sensitivities, imbalances and conditions that make dairy cravings more complicated to manage. Your doctor can also refer you to specialists or registered dietitians for additional support.
The Bottom Line
Dairy cravings are common, but they aren’t always just about the dairy itself. Listen to your body’s signals, notice any links to digestive issues, and determine if the craving is physical or emotional. Replace dairy with nutritious alternatives like leafy greens, beans, nuts, seeds and plant-based milk and butter. This provides the nutrients you need without the downsides of excessive dairy intake.
With mindful eating habits, you can satisfy and curb your dairy cravings. Reach out to your healthcare provider if you need additional guidance tailored to your unique needs.