Why Cutting Out Dairy Doesn’t Fix Constipation (And What You Should Do Instead)

When constipation is a daily pain, many people quickly turn to diet changes in hopes of finding relief. If this is you,  I’m going to guess the very first food you ever tried to eliminate was dairy. While I love your intention to improve your health, here is the truth for many people: food is often the trigger not the root cause. (Yes, some people do have a true dairy intolerance, but not everyone!) 

I know that can be hard to believe because you probably did feel better off diary for a little while, but because it didn’t get to the root cause, constipation came back. It may have also resulted in other symptoms like fatigue, skin flares and even difficulty losing weight. 

I see this mistake often so I wanted to make a blog post for anyone else struggling and maybe even a bit confused. In this post, we’ll dive into common root causes behind constipation and why removing dairy may not actually help you.

1. Underlying Infections Could Be the Culprit

Many people suffer from bacterial imbalances, parasitic infections, or other gastrointestinal disturbances without even realizing it. These infections can slow down motility, making it harder for your digestive system to process food efficiently. It usually takes SEVERAL visits before getting to these issues or not at all. I hear these stories weekly. Clients are suffering and the doctor has no answer for them. Maybe a diagnosis and then sent about their way…? I’m not here to knock on GI docs. I think they are doing what they have been trained to do, but there are other options if you feel stuck.

That’s why I utilize a test called the GI MAP.  It’s a really great tool to create a strategy for your gut health. This test analyzes your gut microbiome and identifies imbalances, infections, or pathogens that might be contributing to your symptoms. If you’re dealing with an infection or bacterial overgrowth, removing dairy or other foods won’t solve the problem—addressing the infection will. I don’t diagnose anything because I am a dietitian, but I do focus on nutrition and lifestyle changes to heal your symptoms. 

Also, did you know that gut health and vaginal health are connected? This test can be extremely helpful for anyone struggling with chronic yeast infections or bacterial vaginosis. It can be life changing considering how uncomfortable these conditions are and how much they can impact your relationships. 

2. You May Be Depleted in Minerals Important for Digestion

Your digestive system relies on certain nutrients, especially minerals, to function optimally. For example, magnesium plays a crucial role in keeping the muscles in your digestive tract relaxed, helping move waste through your system. A deficiency in magnesium, along with other key minerals like potassium and calcium, can slow down digestion and lead to constipation. Minerals are also needed for healthy stomach acid, which is foundational for all parts of digestion. 

If you’re cutting out dairy, you might also be missing out on some of these essential nutrients that promote healthy digestion. Rather than eliminating dairy, consider focusing on getting a balance of nutrient-dense foods that support your mineral levels. Replenishing these minerals through diet or supplementation could be the missing piece to solving your constipation struggles.

Side note: Some people cannot tolerate store bought milk because the pasteurization process kills the enzyme to break down milk protein. Raw milk still has this intact so many people can drink raw milk even if store bought causes pain.

The Bottom Line (pun not intended)

Constipation is rarely about one specific food, like dairy, but more about the overall health and balance of your digestive system. If it is about just one food, you will find relief for good (and you know now that is often not the case).  Foods may act as triggers, but the root cause often lies deeper—in underlying infections, bacterial imbalances, or nutrient deficiencies.

If cutting out dairy hasn’t helped, it’s time to dig deeper into your digestive health. Consider getting a GI MAP test to uncover hidden infections, and assess your mineral levels to ensure you’re supporting your body’s natural digestion processes. Addressing these root causes will give you the lasting relief you’ve been searching for, without unnecessary food restrictions.