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Not sure if I should post this here or in reintroduction... I'm coming up on the end of my Whole30 and trying to map out my dairy reintro. Since this is my second go, I'm skipping reintroducing legumes and GF grains, and doing a dairy break down- lactose free, then grassfed, then conventional. Please send ideas for dairy heavy meals.

Hello dear Whole30ers! I am doing my first whole30. I am currently in Sweden and I find it quite hard to find a Coconut Milk without added sugars. However, the majority declare 0.5 gr or <0.5 gr. I checked some whole30 approved coconut milk such as Thai Kitchen and Whole Foods 365 and they declare at least 1gr. Therefore, the ones available here should be ok to consume? I appreciate your comments. Thanks!

Last time I did Whole30, I had some issues with dairy. I didn't give it up completely afterward, but am eating significantly less now, though the issues have mostly subsided. I'm doing W30 again in January and planning a multi-step Dairy reintro. First trying grass fed/organic products, wait a few days, then lactose free products, wait a few days, then "standard" dairy. My question is, is there dairy that's naturally lactose free/super low? Other than stuff branded Lactaid?

I re-introduced dairy on Sunday and then ate clean on Monday and today. On Monday I felt lethargic and had a generally upset stomach. Today I have painful bloating and has. Could this still be a reaction from Sunday’s dairy?

So I’m only on Day 21, but I’m planning out this reintroduction because I don’t want to mess anything up after all of this time. I want to start with dairy. It’s not a creamer in my coffee thing, but when my husband and I go out we like to find places with good cheese and fruit plates. And Ill admit to a cheese stuffed olive in a martini. Before I just head into a date night, I’d like to prepare myself. So, researching, it appears I would be trying different kinds of dairy throughout day one, go back to whole 30 for a few days and evaluate. My question is, I eat a lot of different cheese on date nights when we get cheese and fruit boards, so should my reintroduction of dairy go a bit longer? Like, day one, some basic cheddar and an apple. Wait a few days, and then try some harder cheeses?

Does anyone know other potential sources of Casein that might not come to mind immediately? I understand it's a dairy-protein and therefore any source of dairy poses a risk, but not sure if anyone in the community is aware of places casein could naturally occur or is used as an additive ingredient?

Call me Phoenix. I started the Whole30 on March 17th 2018. It was absolute hell. I've never had my body feel worse. For 10 straight days I had a pounding headache/migraine, I had no strength in my body, I couldn't sleep, and I just felt completely miserable. I could hardly move around the house. Granted, all I had been eating was carbs, dairy, sugar and more sugar, so I knew stopping it all at once would be harsh, but I felt it had to be done. I didn't except the fallout to be so hard on my body; that was a wake up call. Then day 10 hit, and I don't know if it was some new medication I started for anxiety or what, but s--- hit the fan. I went from following the plan completely for 10 days to running out to the store for some lemon juice and coming back with a handful of candy bars, 4 slices of pizza from Pizza Pipeline, and devouring half a carton of Tillamook ice cream with 2 cans of diet and caffeine free soda. And I hated myself for it, because I instantly felt better. My headache went away, I got my energy back, and I've slept better last night and today than I can remember sleeping in weeks. But then the reality hit me. I was 10 days in to the Whole30, and I threw it all down the drain. And my cravings for junk are worse than today than they were yesterday. At my heaviest, I was 280lbs. Before my binge yesterday, I was at 225lbs. This morning, I was back up to 230lbs. Is that even possible? Did I eat 5lbs worth of crap? I'm totally devastated. Not only do I have to start over completely (Yes, I absolutely have to start over 100%) I have no idea what made me break so badly yesterday, but the worst of it is, IS THAT I KNEW EXACTLY WHAT I WAS DOING. No one forced pizza down my throat. No one scooped ice cream into the bowl for me. I did it all on my own. And I hate myself for it. This time last year I was down to 170lbs. Long story short, calling off my wedding 3 days before did not help matters, and I spent a good 4 months in bed crying, depressed, and eating everything within sight, which rocketed me up to 250lbs. But I don't want to live like this anymore! I don't want food to control me or my life! I am desperately, desperately ready to get over this garbage and eat well. I've made sure my meals were balanced with the whole 30... good fats, a fair amount of protein, lots of veggies and some fruit with a meal, and as much water as I can remember to make myself drink. But for some reason, I AM HUNGRY ALL THE TIME NO MATTER HOW MUCH I EAT and I hate it. I did finally go to the doctors yesterday to have them test my thyroid and hormone levels, because intense hunger is something I've been dealing with for years now. But I feel like I let myself down so badly. I mean come on.... I had made it 10 whole days!!!! My plan is water fast Thursday, Friday, and Saturday (if I feel like I'm dying I'll have a small amount of veggies and protein once a day) and then to restart my Whole30 on April 1st. I'm just hoping that I wont have to deal with the miserable fly like symptoms I got the first week I tried. Do any of you have any advice for getting through this? And for not feeling like a total failure when you mess up? I know what the rules are, and this wasn't a tiny slip. It was a major one. And starting over is the only choice I have if I'm serious about really doing this. But man. I just feel worthless. My goal weight is 130-140lbs. I just want to be there by this time next year. So why do I feel like I won't make it?

Ok, forgive me for the graphic descriptions and I am sorry if this has been addressed already. I could not find anything that specifically focuses on post program bowel problems. Especially when there weren't any during the round. Throughout my 30 days I followed everything to the T. I remain 100% compliant to this day minus the 4 re-intro days and a 5th day where I ate half of a twix stick (out of 4 sticks) - this was the first time I had sugar in 49 days but it was after I was already having the problems so I don't think it is related. During whole30 my bathroom time was not the best but not the worst. I actually had relatively solid movements (sometimes not but not diarrhea) and pretty regular movements. This is different for me as I have suffered from constipation and IBS since I was a child. I expected this to happen with such a drastic diet change and it was welcomed. After whole30 I did reintroduction and everything effected me minimally (mostly bloating, gas, acheyness)... until dairy. Dairy hit me HARD. My belly threw a giant temper tantrum and I struggled for 5 days with persistent diarrhea daily. Multiple trips to the bathroom and no substance what so ever. I drink lots of water though I don't exactly count how much. My meals since whole30 have gotten smaller because it seems that if I eat too much or honestly eat at all it makes my stomach upset. I keep them mostly compliant to the template though. On the 5th day I decided to try a probiotic and a digestive enzyme. I researched and got the 50billion ultra jarrodophilus and the garden of life raw enzymes for women. The day after that I felt great, no multiple trips to the bathroom, but by the end of the day I did still have diarrhea. For the last few days after starting the supplements I continue to have diarrhea about once or twice a day. It has been 9 days since dairy re-intro. I typically have over easy eggs in the morning with some sort of veggie and avocado or ranch or pesto. If I am in a hurry and can't cook I will have applesauce or grapes and some cashews but this doesn't happen a lot maybe twice in the last 9 days. my lunch usually consists of dinner leftovers which have been: buffalo chicken salad (buffalo sauce from book, small amount of onion and mushroom, chicken, romaine and home made ranch) swai (fish) with garlic lemon ghee topping, chipotle seasoning, zoodles and cauliflower alfredo (cauliflower, garlic, onion, nutritional yeast, chicken broth, coconut cream) I do not snack. I do drink kombucha on occasion - maybe 1/4 to 1/2 a bottle once or twice a week (typically GT's Trilogy), and I don't really eat fruit other than the occasional hurried breakfast. sometimes after I eat (since reintroduction) my stomach becomes rumbly and I feel a bit nauseous and gassy. I am thinking I need to eliminate nuts for awhile just to see, but I don't really know if this is the overall problem as I was eating these during the round as well. All of these major, questionable, annoying problems started after whole30 re-intro... Should I just keep waiting it out? Is this just a delayed detox? I am getting very frustrated and so sick of having to go to the bathroom all the time! Thanks for any help you can give!

Just started my vegan whole30 and on day 6. Yay!! I am also reading It Starts With Food and finding it helpful in understanding the underlying reasoning, which helps keep motivation up. As I understand it, the idea is to eliminate all inflammatory foods and then slowly introduce ingredients to gauge their effect on our body. Given this, why are red meats allowed as part of whole30? The link between animal fats and inflammation has been established well beyond doubt, and so is its harmful effect on the gut bacterial fauna (which in turn leads to inflammation and tissue damage). Grilling it only makes the effect more potent. So why are *any* animal products allowed (instead of merely cutting down on dairy) as part of whole30? Has anyone here who has, e.g., arthritis or IBS here noticed difference after whole30 with vs without animal products? Thanks! Rahul

I'm on day 26 and accidentally drank oat milk in my latte this morning. Should I just start over? eeek

Hi all, I am doing the Whole30 mostly for gut health and to give up my light sugar addiction. I workout quite regularly and have always had a hard time seeing the results I've been striving for. I have modified my diet over the years and am doing this to see if it helps with IBS, lactose intolerance, and perhaps I've been seeing a deficiency in absorbing some nutrients from food - so thought this cleanse would help. Fingers crossed... A friend of mine highly recommends that I add in whole milk kefir (no sugar added) and Nancy's yogurt into the program as a way to replenish the good bacteria in the gut (a la SCD). I told him about Whole30 and we both were not understanding why dairy WITHOUT lactose (whole milk kefir and yogurt) would not be allowed? I know it's allowed on the vegetarian program, but not on this program. Does anyone have a further explanation? Thank you all!

Yesterday was dairy reintroduction day. I had Half&half in coffee and honestly I like the coconut milk better, which is something I’d thought I’d never say. Half&half tasted kinda gritty! Felt fine after though, no bloating. Then it was Wallaby plain organic greek yougurt time as that was usually my pre-workout go to. It tasted as good as I remembered. For lunch I had Feta cheese on my salad. Not sure if it was the yogurt or Feta but was very bloated after that. Also got a latte from Startbucks - that I was also looking forward to! It was ok but nothing mind blowing. Today my pinky joint hurts. I used to think I banged my pinky somewhere!! Now know better - it’s dairy. Also I have a tingling/hurting/hot sensation in the tips of my fingers which was gone while on Whole30. It started about 6 months ago or so and would be pretty bothersome. Curious to see what happens with my skin, because on whole30 it completely cleared up but before I had bumps on my forehead and my skin was “rough”. Not sure yet if that’s dairy, gluten or sugar.

Best #whole30 trick I learned: Warm ~1/4 c coconut milk in mug. Add ~1 tsp unsweetened cocoa (optional) and ~1/4 c of hot coffee. Blend with wand mixer (or in blender), then fill w/more coffee til you get the flavor you like. MAGICAL frothy goodness. And it is a whole different drink than just coffee and coconut milk stirred together. EDITED TO ADD: 4+ years later, this is still how I drink my coffee. I never went back to dairy.

On Day 23 my mother added grated Romano to my garden-fresh tomato and cucumber salad; I took 2-3 bites before I smelled it and spit it out. Yes, I know I should start again from Day 1, but here's my question: is it okay to continue to Day 30 with everything except dairy? Then by Day 30 for everything else, I'd be at Day 7 for dairy? I think I know the answer, but if you don't ask the answer is always no.

Hi All, I am currently onto day 3 of my first whole 30 (yey) I have been an aura migraine sufferer since I was younger (Aura migraines are where you experience certain sensations such as loss of sight, tingling in your arms and legs, blurred vision, a circle of light in your eyes before and during a migraine attack) I was told by doctors from a young age that the cause of my migraine were predominantly chocolate and cheese. I loved both so ate them in small quantities but found when I did binge on these I would suffer with a migraine attack. Since January I've taken on board a predominantly Paleo lifestyle, and have now embarked on a whole 30 to really restart my body. Last night I suffered a horrible migraine, I'm not sure what could have caused it if I've been off the dairy. I think maybe the sugar withdrawls could be part of it....anyone have any tips for helping to treat migraines on the whole 30? What they have found best to avoid so as not to bring on a migraine attack? I am currently experiencing a constant headache, this I know is expected on the programme but I didn't expect migraines Any help or advice would be much appreciated Thanks p.s....I am from the UK also so uk friendly tips are welcomed

My reintroductions are going slower than expected and I'm finding out things I don't want to know :(. Of course I am very glad to be getting to the bottom of my health issues, but here's what I didn't want to find: 1. Dairy gives gives me an itchy throat and makes me phlegmy - I can't afford to be phlegmy because I get bad seasonal allergies and hate being all stuffy. 2. Oatmeal knocked me the f* out yesterday. I was so tired after eating it and it made me hungry a couple hours after breakfast, even though I'd added sausage and spinach to the meal. 3. Rice gives me HIVES. What?! And it made me stuffy. I have yet to try out corn, legumes or gluten. Does anyone else have the oat and rice problem? Also, could this be temporary, meaning maybe I have a leaky gut, which is causing these foods to send their allergens into my bloodstream now, but if I heal my gut, maybe I can enjoy them again? I appreciate any input. THANKS!

Hello, I'm looking for some help/advice on what I'm learning from my reintro. I finished my 2nd whole30 on July 20th. The first was 3 years back when I didn't have a health problem, just wanted to clean up my diet. I was surprised during that reintroduction that I get anxiety from grains in general, and had tummy trouble with peanuts. I have eaten a fairly low grain diet since that time, mainly rice. This recent whole30 was to try to help my autonomic nervous system disorder which causes racing heart and fainting. Within a week, I felt like a new person! I have gone very slowly into reintro because I do not want to mess up a good thing. Also, I do enjoy what I'm eating and don't really desire much besides compliant food, so I am in no hurry. I mainly want to do a good, thorough experiment. 1st week of reintro - rice (mix of white and brown). It gave me almost too much energy - anger/quick temper, and increased anxiety. It was also PMS week, so I decided that may be confounding and to try the reintro again sometime later. 2nd week: I ate compliant, a little lax on sugar in things like sauces (I ate ketchup at a restaurant). 3rd week: Reintro a small amount of dairy by adding cheese to an otherwise compliant dish. I noticed that afterward I had gas, bloating, and a bit more sudden urge for BMs. These are the symptoms of lactose intolerance, but here is my question: as far as I can tell, there is little to no lactose in cheese. Also, I added about 1 cup shredded cheese (0 g sugar) to an otherwise compliant dish, which I divided into 6 portions for the week. So how much lactose could I really be getting? Or am I just really super sensitive? I have never had tummy issues with dairy before. Yesterday, I went to a restaurant and had a mostly compliant salad with blue cheese (which I read has low lactose), and I got very sick afterward. Horrible stomach cramps and diarrhea. It came on within an hour after eating, but I was basically fine in 6 hours. Seems classic for lactose intolerance, EXCEPT I don't think I was eating much lactose!!! I am very confused and would appreciate others' input. Do I wait a while and try dairy again? I truly am trying to make sure I only change one variable. Here is what I have been eating every day this past week, with the exception of yesterday's salad meal: Breakfast: 3 eggs, 1/4 avocado, sweet potato hash (eaten every single day of and since the whole30) Lunch:compliant taco salad (lettuce, tomato, olives, 1/2 avocado, banana pepper, compliant salsa, ground turkey cooked with onion, green pepper, spices) I ate this for 1 or 2 weeks during the whole30 for lunch. Dinner: chicken with coconut milk, sundried tomatoes, CHEESE, over zoodles. Yesterday's salad: BLUE CHEESE, Lettuce & spinach, hardboiled egg, bacon (w/sugar I'm sure), grilled chicken, tomatoes, red onions, no dressing. Final question: While the whole30 did wonders for one health issue, the thing that it did not help is my constant intestinal bloating, which has gradually gotten worse over the last 2 years. My abdomen is always hard and gets pains when pushed on, likely due to gas buildup. I do not get acute pain/cramping normally, just a general feeling of pressure/fullness all the time. From reading, I am thinking of trying a low FODMAP diet, and I have already tried to cut out broccoli, cabbage, and haven't eaten much fruit at all during the last 7 weeks. I do eat a lot of avocado. I am thinking of finishing my reintro, then eliminating FODMAPS but hopefully able to add in other foods such as rice. Any thoughts on this would be appreciated! If you've read through this giant novel, thanks

Has anyone else used Trader Joe's ghee/clarified butter? I am off dairy completely except ghee, and I bought some instead of my regular Organic Valley blend, and it looks... grainy. It looks like it has protein still left in it. Has anyone tried it with good/bad results?

Yep. I'm on day 30 of my Whole30 tomorrow. I am a very black-and white-type person. I'm scared of reintroducing things because I'm scared I will binge on unhealthy things and let it all go. The strict rules of the Whole30 were good for me, but I want to be able to have other things too. I know I will feel guilty when I eat things that are not Whole30, because they've just been forbidden for 30 days! Maybe I'm crazy, but I'm not looking forward to this!I need a rule book for life post-Whole 30. Something really fixed. I feel all overwhelmed... Legumes - Really sacred of these - feel like they are just not healthy. But financially, we really need to add them to our diet as last month has taken a huge toll on our expenses (and that's with eating tons of chicken wings and odd bits of meat). I'm thinking 2 times a week, and only eating them if they are sprouted first? Non-gluten grains - same as above Dairy - maybe just plain yogurt here and there. I love milk and hot chocolate, oh my, I used to drink milk every day. I can't live without that FOREVER. SWYPOs etc. - special occasions only. Trying not to include dessert except the ocassional fruit. Gluten and refined sugars - I want this to be only on special occasions. Like if we're at someone's house and they serve cake etc. I have some spelt breadcrumbs that I used to like using. Maybe I'll stick to the organic corn flake crumbs and use them sparingly. I am craving sweet food now I know it's the end. Help me! I just want a cookie!

I've done one successful Whole30 and learned that dairy and added sugar are causing me to have painful, cystic acne. Ever since I've finished the Whole30, I still eat compliant foods most of the time. However, lately I can't stop binge-eating foods that I know are bad for me, followed by shame and guilt. I know it leads to stomach discomfort and painful acne, but I binge anyways? I sincerely care about my health and want to improve my skin. Any advice on how to control these binge-eating episodes?

It's been 10 days since I finished my whole 30 and I've spent the past week navigating the dodgy obstacle course of "real life" and "real world" eating. Not to say that I wasn't eating real, whole foods during the past month, I was. But I curbed my socializing drastically and the number of times I went out to eat was zilch. My first week post-whole 30 had two goals (or challenges) on deck. 1. my belated birthday lunch (Indian buffet) + cake 2. 7-day re-introduction of dairy (isolated + gradual reintro of milk > cream > cheese > ice cream > yogurt) So it probably won't surprise anyone to learn that item #1 was a gong show. I went into it knowing that it had a pretty good chance of being a tough lesson, but I *really* wanted it to work. I had put off my b-day celebration for months even though and I had picked this particular restaurant ages ago. And while I generally don't enjoy buffets, I *heart* Indian food something fierce. The layers of subtle spices, the rich flavours, the way vegetables are magically transformed…it all *sings* to me. I had a modest scoop of 5 different dishes + 1 1/2 pieces of naan. Three of the dishes were veg or fruit based (cauliflower, spinach, mango cuke salad) and the other 2 were meat (chicken, beef). After lunch, my friend and I walked for about 30 minutes and then popped into a favourite bakery. We picked up my belated "birthday cake" which ended up being a mini 4" coconut cream pie and headed back to my place to have b-day pie + tea. About 2-3 hours after lunch + dessert, I was in deep discomfort. Stomach ache, bloating, but also my brain/body felt wired. I was feeling terrible and over stimulated at the same time. Having dairy, gluten/grains, sugar all in one meal was far worse than I ever imagined it could feel. Even though it all tasted so damn delicious, it was obvious what my body thought of my choices. Item #2, the slow phasing-in of dairy has been hit and miss. I had a latte on the morning of day 31 and felt like I had swallowed a balloon the rest of the afternoon. Bloated, gassy and deeply uncomfortable. Day 2, I decided to try another piece of the mini coconut cream pie. I know. Really? Maybe yesterday was just a case of too much too soon, I thought? Maybe just a few bites of pie would be ok? Nope, I felt sick as a dog after the small piece of coconut cream pie. It was still as delicious as ever, but ohmygodess I was a wreck after. Days 3 and 4 I drank my coffee with cream. No immediate or obvious effects. Day 5, I had a small piece of swiss cheese with my whole 30 lunch. No immediate or obvious effects. Days 6 and 7, coffee with cream and later in the day, 1/4 cup of icelandic yogurt (very similar to thick greek style yogurt). No immediate or obvious effects. I keep coming back to what higs wrote to me in an earlier post. He said that for him, whole 30 wasn't about eliminating bad food choices, but rather about embracing the abundance of good. That resonates so powerfully to me and I kept coming back to it all week. Having successfully completed my whole 30 felt like I had paddled hard to finally reach a life raft. I was happy I had reached the raft. Gimme a medal and a pony! But this week felt like I was back to paddling around in murky waters, trying to find/maintain my body's happy place. If dairy isn't my friend, why am I working so hard at chasing down *every* option. I'm not sure. Part of me wants to know all my options - to be as aware and mindful as possible. So that if I do ever choose to have another piece of coconut cream pie in the future (Unlikely, sob!), I'll be fully aware of what consequences my choice carry. But another part of me just thinks, "For heaven's sake woman, how much couples counselling and therapy do you need with dairy?! Let it go." So yeah, I think I need training wheels on my bike still and I uh may have ridden straight into the curb this week. But I am hanging on fiercely to "embracing the good" for my body and in my life. Next up, re-intro week 2: peanut butter + grains.

Disclaimer: This is my 4th W30... I know the program works. I love it! I'm not trying to change the program or be obtuse; I am simply curious. I tolerate dairy well in daily life. I don't eat cheese that much or drink milk, but I do like a dash in my coffee... we have young kids so all of our milk is organic, grass-fed, 2% or higher. How would adding 1 to 1.5 tablespoons of GF, organic half & half in my coffee each morning impact an otherwise compliant W30? I don't miss sugar, grains, beans, alcohol.... we're pretty paleo even when not on W30... but MAN do I miss my dash of half & half in my coffee. I buy good coffee & grind it at home but can't stand it black. Tried coconut milk -blech! And I generally love coconuts.. we use virgin cc oil for most frying. I am soaking some almonds right now to try making my own milk (can you feel my desperation??) but I am not hopeful. Outside of W30, I believe full fat, GF dairy (in moderation) can be a good source of protein, CLA, Omega fats, etc. So what say you??

Hi, I reintrod dairy on Friday. I had plain Greek yogurt with a little honey, parmasean cheese for lunch, glass of organic milk for dinner and a tbsp full fat sour cream. I also had a little cream cheese mixed with honey. Anyhow, I seemed great Friday and all day Saturday I was breathing and feeling so great and I have asthma. So I was surprised until 7 pm Saturday when my throat started itching. Then this morning Sunday my throat and nose is running. Not like a flood, just a little. Is this dairy as I'm really bummed. Is this common for it to take up to 24 hours after eating for any dairy reaction? Laura

Hi all! I desperately need some opinions. I'm a vegetarian (that's not changing, so please don't respond with reasons to do so!); I eat dairy, but I have a very difficult time eating eggs so I might as well say they're not an option. I've done a TON of research/reading (including the book's short section on vegetarians), but I still need help. The deal is I'm starting a Whole30 (for the second time) and am looking for advice on protein. FYI: I do crossfit 4 x week, and I have a lot of weight to lose. The veg shopping list has organic tofu/tempeh on it, but I'm omitting soy for several reasons (which makes this even more difficult). So I think I'm left with only the yogurt, kefir, and the protein from some nuts, right? Upon further research, my understanding is that the protein in beans don't really act as protein your body... true? Ok, I guess my question is: what do you recommend for getting enough complete protein excluding eggs and soy? Do you recommend eliminating beans totally and sticking with dairy, or vice versa, so that I'm only including one "forbidden" food group as opposed to two? If so, which is better? Also, as per my (very health/nutrition savvy trainer), I will likely be having plain, organic, grassed whey protein powder to make up some protein deficits on a regular basis. I know this whole plan isn't exactly whole30, but I'm trying to do the best I can as a non changing vegetarian. I would LOVE someone to help me figure out best protein, whether I should eliminate beans or dairy, and other ideas if I'm. Kissing any for getting enough complete protein to a) be healthy and recover from crossfit . Thanks!!!!! Leslie

I did my first Whole 30 beginning Sept 3. Did the 30 days and lost 12 pounds and felt great. I stayed mostly compliant for the next 30 days as well, adding only a little raw honey, maple syrup, and gluten free Ciroc vodka a couple of times. The weight loss pretty much stopped but I did not gain. I decided in the past couple of weeks to try bulletproof coffee and intermittent fasting thinking it would put me into ketosis and jump start the weight loss. I even sprung for the upgraded coffee and MCT oil, and used Kerrygold butter. So far this experiment has been a miserable fail! I have put on 7 pounds, feel very bloated, my newly clear skin has some acne again, and I have been extremely depressed and moody! Ugh! Anyone else have a similar experience with this? Is it just the butter or would MCT oil also be contributing to the problem? I did coffee with full fat coconut cream before trying the bulletproof and had absolutely no issues.