The Food Diary: Advice from an Expert

Part of my health journey was understanding that taking professional opinions into account was crucial to healing my digestive system. Regardless of leaning into holistic methods of healing for my personal experience, the advice I received from doctors helped educate me to make a fully formed decision. Understanding that not everyone has access to affordable health care, nor some of those supplemental doctors, like dieticians, I thought it would be helpful to get the inside scoop! Below is my interview with Jodi Ashbrook RD, CLC, on dairy, gluten, and overall dietary habits.

What is your dietary background?

“I received my bachelor’s degree in human biology and dietetics from the University of Wisconsin Green Bay in 2002. Then I moved to Denver, Colorado, to complete a dietetic internship with an emphasis in community nutrition and specifically the WIC Program. WIC stands for Women, Infants, and Children, which is a program that helps identify nutrition risk factors, provides nutrition education, and a monthly food package with healthy foods if they qualify based on income guidelines for their specific state. After completing my ten-month internship I took the exam and became a Registered Dietitian.

A few years later I learned that there are WIC offices on most military bases around the world, and since I love traveling to new places, I applied. I was offered a job at Spangdahlem Air Force base in Germany. I worked at two more WIC offices in Washington D.C. and lastly at Ramstein Air Force base in Germany until I officially put my career on hold to stay home with my firstborn son Aiden. Since leaving my job in 2012, I have continued learning about nutrition and new research and am really becoming interested in functional nutrition. I hope to start a master’s degree program in functional nutrition, which focuses on getting to the root cause of a medical issue to find the best treatment.”

What is your general outlook on diet?

“My general outlook on diet is to consume whole fresh foods that are in season and are tolerated well by each person. We are all different humans, and I think our eating plans should also be individualized based on our lifestyle, social situation, and genetic make-up.”

Is dairy actually bad for you? There’s a lot of controversy around this and I’d like to get a clear answer for our readers!

“There is controversy around all foods and food groups, not just dairy. Dairy products can be a good source of protein, vitamin D, calcium, and other nutrients, but only if it’s tolerated by the individual. If a person has a casein allergy/intolerance or is lactose intolerant, then they should avoid milk and some dairy products. Most hard cheeses are lactose-free and would be okay for those that are just lactose intolerant.

I also like to encourage people to eat dairy foods that are closest to their natural state without added sugars. For some, trying raw milk from a local farmer is well tolerated because of the natural enzymes the unpasteurized milk contains, but they would then need to follow clean food handling to prevent bacteria from growing.”

I’ve heard that most of the world is lactose-intolerant. Is this true?

“When we are born, our first source of nutrition is breast milk or infant formula, and naturally, our bodies produce more enzymes to break it down. As we grow and become ready for solid foods, we drink less milk, so we don’t produce as many of these enzymes. It is also dependent on your cultural heritage and the foods your family eats regularly. A rough estimate is that about 65% of the world’s population is lactose intolerant, less so in Europe and higher in Asia. If you stop drinking milk for a few months and then one day have a large glass of milk, you will most likely not feel so well. Our bodies adapt to our food environments!”

If you’re cutting out dairy, what are the health risks associated?

“When cutting out dairy, the main nutrients to watch for would be protein, calcium, and vitamin D. Also, be cautious that you don’t just fill the void with foods that are highly processed and filled with sugar. Luckily, there are many non-dairy options such as coconut milk/yogurt or nut milks that are fortified with extra vitamins and minerals.”

Let’s switch to gluten. There’s a weird misconception that gluten is “unhealthy”. What is gluten and is it actually bad for everyone?

“Gluten is a protein found in wheat, rye, and barley. If it’s bad for you once again depends on your body. Some people have an autoimmune disease called celiac disease, where gluten damages their small intestines, and they should definitely avoid all gluten-containing foods. There is also a group of people who experience a lot of discomfort from eating gluten-containing foods, like bloating and abdominal discomfort called non-celiac gluten intolerance/sensitivity. The best way to determine this is to completely cut gluten out of your eating plan and see how you feel.”

Are there any health risks related to cutting out gluten?

“No. We can get all our fiber, iron, carbohydrates, and B vitamins from fruits and vegetables, nuts/seeds, dairy, non-gluten grains, and meats. Oftentimes when living a dairy-free and gluten-free life, the substitutes have a lot of soy.”

What’s the story on soy and is it something that’s safe for women to consume in large amounts?

“Soy is pretty controversial and hopefully more research will be done. The soybean is a legume often used as a plant-based source of protein. However, it also contains lectins and phytates, which can cause problems for people with gut issues, as well as goitrogens which are harmful to those with thyroid conditions. For women, sometimes soy is recommended when they are dealing with perimenopause and menopause due to the phytoestrogens helping with hot flashes and other symptoms.”

Environmental note: Soy farming is also very taxing on the soil and heavily sprayed with pesticides.

What are your recommendations for someone who thinks they may have issues with gluten or dairy?

“First, I would recommend they start keeping a food journal where they log everything they eat and how it makes them feel. Then, find a Registered Dietitian, Functional Medicine Provider, or a Primary Care Physician who can conduct laboratory tests for gluten and dairy concerns. Once they are aware of certain foods or drinks that make them feel bad, try cutting it out, and then re-evaluate any symptoms.”

I cannot stress this enough: being educated about your body will change your life. The information that Jodi gives us in this interview is just the beginning to understanding dietary health and the inner workings of our bodies. Read as much as you can, talk to professionals, and always do what is best for you!

Illustrations by Valentina Pérez