In today’s nutrition world, it can feel like there’s always a new rule about what not to eat, whether that’s dairy, gluten, or entire food groups. But here’s the truth: Unless you have a clear medical need, a diagnosed allergy, or follow a belief system that avoids certain foods, most people don’t need to cut foods out. Let’s explore when therapeutic diets are truly helpful, and when they might be more harmful than supportive.

Dairy: No need to fear

Dairy is often blamed for inflammation or weight gain, but recent evidence doesn’t support these claims.

• A 2025 scoping review found no consistent link between dairy consumption and negative health outcomes, and in some cases, dairy was associated with protective effects (Li et al., 2025).
  
  
• An umbrella review concluded that milk may do more good than harm, offering valuable nutrients like calcium and protein (Guo et al., 2020).
  
  
• A large multi-cohort analysis showed dairy intake was linked to a reduced risk of cardiovascular disease and stroke, with cheese and low-fat dairy showing particular benefits (Zhou et al., 2024).
  
  
• Fermented dairy, like yogurt, may help lower risks for type 2 diabetes and certain cancers (European Journal of Clinical Nutrition, 2025).

Unless you have lactose intolerance or a true allergy, dairy can be a supportive part of a balanced diet.

Gluten: Only an issue for some

For people with celiac disease or a diagnosed gluten sensitivity, avoiding gluten is essential. But for most others, gluten is not harmful. In fact, whole grains that contain gluten provide important fiber, vitamins, and minerals that support long-term health.

Low-FODMAP diet: A short-term tool

The low-FODMAP diet was developed to help people with irritable bowel syndrome (IBS) identify triggers. This diet reduces certain kinds of carbohydrates that are harder to digest. Research shows that up to 86% of people with IBS may find relief when following this protocol with guidance (Johns Hopkins Medicine, 2024). Not everyone with IBS needs to avoid every food on the FODMAP list, which includes apples, pears, onions, garlic, wheat, rye, beans, and sweeteners. Digestion is highly individual, and different foods affect people in different ways, so it is best not to omit foods unless needed.

Furthermore, it’s not meant to be lifelong. The elimination phase is temporary (often ~6 weeks), followed by a careful reintroduction phase to expand food variety. Staying on low-FODMAP indefinitely can actually reduce gut health by starving beneficial bacteria (Harvard Health Publishing, 2020).

Elimination diets: Proceed with guidance

Elimination diets are a useful tool for identifying food sensitivities and calming inflammation, but they are meant to be temporary and done with professional guidance. The purpose isn’t lifelong restriction; it’s to uncover triggers, ease symptoms, and then reintroduce foods in a way that restores variety and balance without reigniting inflammation

The bigger picture

Outside of medical needs or personal beliefs, food is meant to nourish, not be feared. Restricting unnecessarily can lead to nutrient gaps, stress, and a difficult relationship with food. Therapeutic diets serve a purpose, but they should be used as tools, not as a lifestyle.

Bottom line: Focus on variety, balance, and building a healthy relationship with food. Unless your body or your doctor tells you otherwise, there’s no need to cut out entire food groups.

FAQs

When should you actually omit a food from your diet?

You should only omit certain foods if you have a diagnosed allergy or a medical condition (like celiac disease or lactose intolerance). For most people, cutting out entire food groups without medical guidance can do more harm than good.

Is dairy really bad for you?

No, dairy isn’t inherently bad. Research shows that dairy can provide protective benefits, including reduced risk of some diseases. Unless you have lactose intolerance or a dairy allergy, foods like milk, yogurt, and cheese should be part of a healthy, balanced diet.

Who should avoid gluten?

Gluten should only be avoided by those with celiac disease or a gluten sensitivity. For others, whole grains provide important nutrients like fiber, B vitamins, and minerals that support gut and heart health.

What is the low-FODMAP diet and who is it for?

The low-FODMAP diet is designed to help people with irritable bowel syndrome (IBS) identify food triggers that cause digestive symptoms. It temporarily eliminates certain fermentable carbohydrates (like onions, garlic, apples, and wheat) and then reintroduces them to see which ones cause issues. It’s not meant to be a lifelong diet; typically it lasts about 6 weeks, with a reintroduction phase guided by a healthcare provider.

Are elimination diets safe?

Elimination diets can be safe and useful when done correctly, but they should be guided by a registered dietitian or healthcare provider. The goal is not permanent restriction but to pinpoint sensitivities, reduce inflammation, and restore food variety once triggers are identified.

What are the risks of cutting out foods without medical need?

Unnecessary food restriction can lead to nutrient deficiencies, increased stress around eating, and a strained relationship with food. Variety and balance are best for long-term health; unless it’s medically necessary, foods shouldn’t be cut out.

This blog is for educational purposes only—not medical advice. Any therapeutic diet or elimination protocol should be done with the support of a licensed professional.

References

• Guo, J., Astrup, A., Lovegrove, J. A., Gijsbers, L., Givens, D. I., & Soedamah-Muthu, S. S. (2020). Milk and dairy consumption and risk of cardiovascular diseases and all-cause mortality: Dose–response meta-analysis of prospective cohort studies. Nutrition & Metabolism, 17(94). https://doi.org/10.1186/s12986-020-00527-y
  
  
• Harvard Health Publishing. (2020). The lowdown on the low-FODMAP diet. Harvard Medical School. Retrieved from https://www.health.harvard.edu/blog/the-lowdown-on-the-low-fodmap-diet-2020072720662
  
  
• Johns Hopkins Medicine. (2024). FODMAP diet: What you need to know. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know
  
  
• Li, X., et al. (2025). Dairy consumption and risk of major non-communicable diseases and mortality: A scoping review of systematic reviews and meta-analyses. European Journal of Clinical Nutrition. https://doi.org/10.1038/s41430-025-01639-5
  
  
• Zhou, L., et al. (2024). Dairy product consumption and risk of cardiovascular disease: A meta-analysis of 31 cohort studies. Nature Communications, 15, 55585. https://doi.org/10.1038/s41467-024-55585-0
  
  
• European Journal of Clinical Nutrition. (2025). Dairy intake and risk of cardiometabolic diseases and cancers: A scoping review. Retrieved from https://www.eatingwell.com/dairy-cancer-heart-disease-study-11785371