I need to give up dairy due to GI issues, but I’m overwhelmed by all the nondairy milk options. I’m trying to lose 30 pounds, so I want to avoid anything that might cause weight gain. What do you suggest?

You’re smart to ask. There are more than 600 nondairy milks on the market, and many are heavily processed and sweetened and lack the slimming nutrients found in cow’s milk. That said, there are healthy options. My first choice is unsweetened, full-fat coconut milk. This creamy milk is rich in metabolism-supporting nutrients like calcium and magnesium, plus it’s packed with thyroid-nourishing medium-chain fatty acids. In one study, people who ate meals rich in these fatty acids lost twice as much weight as those who didn’t.

If you don’t like the taste of coconut milk, try unsweetened almond milk—a low-cal option with a mildly nutty flavor. And while soy milk is a popular option, I advise using caution—especially if you have symptoms of low thyroid such as extreme fatigue, blue moods and brittle hair. The reason: Compounds in this processed form of soy can suppress thyroid function.

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