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First, let’s consider the chemical nature of lactose. At the end of the day, lactose is a sugar. (That’s why you’ll see some brewers labeling their cans as containing “milk sugar.” Same thing!) But lactose is a unique sugar: As VinePair’s Adam Teeter points out, while most sugar is converted to alcohol during brewing, lactose is not. “As an unfermentable sugar, lactose will remain in the finished beer, and depending on how severe your allergy is, it may not make you feel that great,” Teeter writes in a 2021 article.

Long story short: If you’re lactose intolerant, beers that contain lactose may provoke a digestive reaction. With that in mind, look out for these frequently milky beer styles:

Andrew Zach, Director of Brewery Operations for Resurgence Brewing Co., explains that lactose frequently pops up in the ever-popular fruited sour (not to be confused with the mysterious smoothie beer.) “We use lactose in fruited sours for a variety of reasons, but the main is to help balance that tartness of the sour with a touch of sweetness and creaminess,” Zach tells me over email. “It is also more acceptable from an industry standard to add lactose to these beers. People generally think of fruit as being sweet, but we do not always receive product that way.”

Think of the difference between two blueberries from the same container. One could be sweet, one could be tart; lactose brings out the sweetness and creates balance.

If a beer reminds you of an old-fashioned soda shop, it probably contains lactose. Milkshake beers, creamsicle beers, and every dessert-inspired beer in between are often packing hefty amounts of vanilla bean and lactose to achieve their signature creaminess. How hefty? This homebrewing website recommends a full pound of lactose per five gallons of beer. That’s hefty.

Zach tells me that lactose intolerant folks are generally safe drinking “hazy” beers—full-flavored beers with a cloudy, almost milky appearance. “Honestly, most hazy IPAs do not contain lactose,” he says. “We do not put lactose in any of our hazy/New England-style IPAs. The whole reason that brewers use lactose in IPA is to build body, create a creaminess to the beer, and add a little sweetness. But we do that with other ingredients—dextrin malt, oats, and dextrin sugar.”

Jimmy Mauric, the head brewmaster for Shiner Beer, agrees. “One of the great things about the hazy IPA style is that there are almost endless ways to build a recipe,” Mauric tells me. “Many breweries will use lactose to give the beer a fuller body, but there are several other ways to achieve this. Shiner never uses lactose and instead opts for ingredients like oats, wheat, and specialty yeast to deliver a full-bodied, hazy IPA.”

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Oil pulling is a traditional remedy, originating in India, meant to improve oral hygiene and remove toxins from the body.

The practice involves swishing oil around in your mouth to remove bacteria, which can turn into plaque and cause your teeth to look yellow (5).

Coconut oil is a popular choice because it has a pleasant taste and offers many health benefits.

Coconut oil is also high in lauric acid, which is known for its ability to reduce inflammation and kill bacteria (6, 7).

A few studies have shown that daily oil pulling reduces bacteria in the mouth, along with plaque and gingivitis (6, 8).

Streptococcus mutans is one of the primary types of bacteria in the mouth that cause plaque and gingivitis. One study found that daily swishing with coconut oil significantly reduced Streptococcus mutans after two weeks and was as effective as an antimicrobial mouthwash (9).

Unfortunately, no scientific studies have proven that oil pulling whitens your teeth. However, it’s a safe practice and worth a try. Many people claim their teeth are whiter and brighter after regular oil pulling.

To oil pull, put 1 tablespoon (15 ml) of coconut oil in your mouth and push and pull the oil through your teeth. Coconut oil is solid at room temperature, so you may need to wait a few seconds for it to melt. Continue the oil pulling for 15–20 minutes.

Be sure to spit the coconut oil into a toilet or trash can, as it could return to solid form once in your drain pipes and cause a clog.

Unlike many other tooth whitening methods, coconut oil pulling does not expose your teeth to acid or other ingredients that erode the enamel. This means it’s safe to do daily.

Baking soda has natural whitening properties, which is why it’s a popular ingredient in commercial toothpaste.

It’s a mild abrasive that can help scrub away surface stains on teeth (10, 11).

Additionally, baking soda creates an alkaline environment in your mouth, which prevents bacteria from growing (10).

This is not a remedy that will whiten your teeth overnight, but you should notice a difference in the appearance of your teeth over time.

Science has not yet proven that brushing with plain baking soda will whiten your teeth, but several studies show that toothpaste containing baking soda can improve dental health and may have a whitening effect.

One study found that toothpastes containing baking soda were significantly more effective at reducing plaque, gum inflammation, and bleeding more than regular toothpaste without baking soda (12).

Furthermore, another review concluded that toothpastes containing baking soda may be more effective at removing stains and whitening teeth than other types of toothpaste (13).

To use this remedy, mix 1 teaspoon (6 grams) of baking soda with 2 teaspoons of water (5 ml) and brush your teeth with the paste. You can do this a few times per week.

Hydrogen peroxide is a natural bleaching agent that also kills bacteria in your mouth (14).

In fact, people have been using hydrogen peroxide for years to disinfect wounds because of its ability to kill bacteria.

Many commercial whitening products contain hydrogen peroxide, although at a much higher concentration than you will use at home.

Unfortunately, no studies have investigated the effects of rinsing or brushing with hydrogen peroxide alone, but several studies have analyzed commercial toothpastes containing peroxide.

One study found that a toothpaste containing a higher amount of hydrogen peroxide was more effective at whitening teeth after 12 weeks than toothpastes that contained a lower amount (15).

Another study found that a toothpaste with hydrogen peroxide was more effective than other types of toothpaste — including charcoal-containing and abrasive toothpastes — at reducing tooth discoloration caused by coffee (16).

However, there are some questions regarding the safety of hydrogen peroxide.

While heavily diluted concentrations appear safe, strong concentrations or overuse can cause gum irritation and tooth sensitivity. There’s also concern that high doses may cause cancer, but this has not been proven (14, 17, 18).

One way to use hydrogen peroxide is as a mouthwash before you brush your teeth. Make sure you are using a 1.5% or 3% solution to avoid side effects.

The most common concentration of hydrogen peroxide at the drugstore is a 3% solution. You can easily dilute this concentration to 1.5% by mixing equal parts peroxide and water.

Another way to use hydrogen peroxide is by mixing it with baking soda to make a toothpaste. Combine 2 teaspoons (10 ml) of hydrogen peroxide with 1 teaspoon (6 grams) of baking soda and gently brush your teeth with the mixture.

Limit the use of this homemade paste to a few times per week, as overuse can erode your tooth enamel.

A diet high in fruits and vegetables may be good for both your body and your teeth.

While they’re no substitute for brushing them, crunchy, raw fruits and vegetables can help rub plaque away as you chew.

Strawberries and pineapple are two fruits that have been claimed to help whiten your teeth.

Whitening your teeth with a strawberry and baking soda mixture is a natural remedy that has been made popular by celebrities.

Proponents of this method claim that the malic acid found in strawberries will remove discoloration on your teeth, while the baking soda will buff away stains.

However, this remedy has not been completely backed up by science.

While strawberries may help exfoliate your teeth and make them appear whiter, they are unlikely to penetrate the stains on your teeth.

A 2015 study found that a strawberry and baking soda mixture produced very little color change in teeth, compared with commercial whitening products (19).

If you decide to give this method a try, limit its use to a few times per week.

Despite studies showing that a strawberry and baking soda paste had a minimal effect on tooth enamel, excessive use could cause damage (20, 21).

To use this remedy, smash a fresh strawberry, combine it with baking soda, and brush the mixture onto your teeth.

Some claim that pineapple can whiten teeth.

One study found that a gel made with bromelain, an enzyme found in pineapples, could help remove tooth stains compared to a control group (22).

However, there is no evidence that eating pineapples produces the same effect.

While your teeth naturally yellow as you age, some things can help prevent stains on your teeth.

Coffee, red wine, soda, and dark berries are infamous for staining teeth (2, 3).

That doesn’t mean you have to completely avoid them, but you should limit the amount of time these substances are in contact with your teeth.

If possible, drink beverages known to stain teeth out of a straw to prevent direct contact with your teeth.

Moreover, brush your teeth roughly 60 minutes after consuming one of these foods or beverages to limit their effects on the color of your teeth.

Additionally, avoid smoking and chewing tobacco, as both can cause tooth discoloration (23).

If you want whiter teeth, cut back on your sugar intake.

A diet high in sugar supports the growth of Streptococcus mutans, the primary type of bacteria that causes plaque and gingivitis (24, 25).

When you consume a sugary food, be sure to brush your teeth soon after.

Some tooth discoloration is caused by enamel eroding and exposing the dentin underneath, which is yellow. Therefore, anything you do to strengthen the enamel of your teeth will help keep your teeth pearly white.

Calcium-rich foods, such as milk, cheese, and broccoli, may help protect your teeth from enamel erosion (24).

While some tooth discoloration naturally comes with age, it’s largely a result of plaque buildup.

Regularly brushing and flossing can help your teeth stay white by reducing bacteria in your mouth and preventing plaque buildup.

Toothpaste gently rubs out stains on your teeth, and flossing removes bacteria that lead to plaque (25).

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