Cashew cream cheeZe (dairy-free and fermented)
As we age, our bodies go through a series of hormonal shifts, digestive changes, and inflammatory patterns that can be influenced by what we eat. For women over 40, especially those navigating perimenopause or menopause, adopting a dairy-free lifestyle can be a powerful way to support hormone balance, reduce inflammation, help digestion, and feel more energized day-to-day.
But the benefits of going dairy-free extend beyond age or gender. Whether you're plant-based, vegan, or going through a religious lent, eliminating dairy for a while, season—or for good—can offer real health and wellness benefits.
1. Supports Hormone Balance in Women Over 40
Many conventional dairy products contain naturally occurring hormones from lactating cows, casein, as well as added synthetic hormones in some cases. As estrogen and progesterone levels begin to fluctuate after 40, consuming additional exogenous hormones through food can disrupt your body’s already delicate hormonal balance.
Going dairy-free helps reduce this hormonal load, especially important for those experiencing symptoms like bloating, breast tenderness, mood swings, or irregular cycles during perimenopause.
2. Reduces Inflammation and Digestive Issues
Even if you’re not lactose intolerant, dairy can be pro-inflammatory for many people. It’s been linked to symptoms like: Bloating or gas; Mucus buildup or sinus congestion; Skin flare-ups (acne, rosacea); Joint pain or stiffness.
For women over 40, when inflammation naturally tends to rise, lowering your intake of inflammatory foods can support joint health, skin clarity, digestion, and immune balance.
3. Easier on the Gut
Lactose sensitivity becomes more common with age (after the age of 8) as the body produces less lactase (the enzyme that breaks down lactose). This can lead to gut dysbiosis, bloating, or discomfort after dairy-rich meals.
Choosing fermented, dairy-free alternatives like cashew cream cheese, almond yogurt, or coconut kefir supports gut health with beneficial bacteria—without the digestive burden of lactose.
4. Works for Vegans, Lent, and Plant-Based Diets
For those choosing a vegan lifestyle or observing Lent, dairy-free eating fits naturally. But it’s also an opportunity to explore new ingredients like:
Cashew-based sauces and cheeses
Coconut milk yogurts and probiotic drinks
Nutritional yeast for cheesy flavor without dairy
Miso, tahini, and fermented nuts for depth and umami
These foods are not just replacements—they offer powerful micronutrients, healthy fats, and gut-friendly benefits.
5. Dairy-Free Doesn’t Mean Nutrient-Deficient!!!
One common concern is calcium. But leafy greens, seeds (like sesame or chia), tahini, sardines, figs, and fortified plant milks provide excellent non-dairy sources of calcium, magnesium, and vitamin D—all crucial for women’s bone health post-40. With a thoughtful approach, a dairy-free lifestyle can be not only complete but deeply nourishing.
If you want to learn more about eating gluten-free and dairy-free, please check out my pdf in my FREE RESOURCES here. The 'why gluten-free dairy-free' pdf explains in detail how these food groups affect our biology.
RECIPE
Ingredients
1 cup soaked cashews
4 Tbsp unsweetened/unflavored non-dairy yogurt
1 Tbsp lemon juice
1 Tbsp apple cider vinegar
1 tsp gluten-free miso paste
1/2 tsp pink Himalayan salt
for decorating/flavor: one handful of chopped chives, smoked paprika, and lemon pepper - or any flavors you like like dill, green onions, thyme.
Instructions
Soak the cashews in water overnight (or at least 4–6 hours with hot water), then drain and rinse.
In a high-speed blender, combine the soaked cashews, yogurt, lemon juice, vinegar, miso, and salt. Blend until completely smooth and creamy.
Transfer to a bowl, stir in the desired spices or greens for flavor, and mix until well incorporated.
Store in an airtight container in the fridge for up to 5–7 days.
Enjoy!
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana