Dairy Done Right

Creamy yogurt parfait topped with fresh blueberries and a mint leaf, capturing the essence of wholesome dairy goodness.

Why Cottage Cheese, Yogurt, Greek Yogurt, and Kefir Are Allowed on the SHAPE Program

When starting the SHAPE ReClaimed nutritional protocol, many clients are surprised to see cottage cheese, yogurt, Greek yogurt, and kefir listed as compliant foods. After all, most diet plans recommend avoiding dairy altogether. So why are these specific foods allowed—and even encouraged—on SHAPE?

The answer lies in their unique nutritional profiles, digestive benefits, and the way they support your body during cleansing and healing.

Dairy Protein Power for Healing and Repair

Low fat, plain cottage cheese, yogurt, Greek yogurt, and kefir are all excellent sources of high-quality protein. Protein is critical on the SHAPE Program because it:

• Helps maintain lean muscle mass while your body releases toxic fat

• Supports stable blood sugar and reduces cravings

• Provides essential amino acids that repair tissues and support hormone balance

Greek yogurt is especially rich in protein—nearly double the amount found in regular yogurt—making it a satisfying, nutrient-dense choice.

Probiotic Dairy to Support Your Gut Health

Pouring freshly made homemade kefir into glasses, offering a creamy and probiotic-rich delight ready to enjoy.

Yogurt and kefir, in particular, contain live cultures (beneficial bacteria) that naturally support the gut microbiome. A balanced microbiome:

• Improves digestion and nutrient absorption

• Strengthens the immune system

• Supports detoxification pathways

• Helps regulate mood and cravings

Since SHAPE is as much about healing the gut as it is about releasing inflammation, these probiotic foods play an important role.

Naturally Lower in Lactose

One of the most common concerns clients have is whether dairy will upset digestion, especially if they’ve struggled with lactose intolerance. The good news is that not all dairy foods affect the body the same way.

• Fermented dairy (yogurt, Greek yogurt, kefir): These foods are cultured with live bacteria that naturally break down much of the lactose. This makes them easier to digest and less likely to cause the bloating, gas, or discomfort that liquid milk often does. Kefir goes one step further—it not only contains very little lactose but also provides enzymes that help the body digest any remaining lactose.

• Cottage cheese: While not fermented, cottage cheese is drained during processing, which lowers its lactose content compared to milk. Choosing full-fat, plain varieties without added gums or fillers is best for digestion and nutrient absorption.

• Aged cheeses (like cheddar, parmesan, gouda): Although not part of the standard SHAPE program, it’s worth noting that the longer a cheese ages, the more lactose is naturally broken down by bacteria and enzymes. That’s why many people who can’t tolerate milk can still enjoy small amounts of aged cheese without symptoms.

This distinction matters because SHAPE isn’t about removing entire food groups unnecessarily—it’s about choosing foods that support your body’s healing. By including low-lactose, nutrient-dense options like cottage cheese, yogurt, Greek yogurt, and kefir, you gain the benefits of protein, probiotics, and minerals without overloading your system with difficult-to-digest sugars.

Exploring the Benefits: Why Goat and Sheep Cheese Are Recognized by SHAPE for Nutritional Value and Digestibility.

What About Goat and Sheep Cheese?

On the SHAPE Nutritional Protocol, goat and sheep cheese are considered “safe dairy” because they’re less inflammatory, easier to digest, and naturally lower in lactose. They also contain a different form of casein (milk protein) that makes them less likely to trigger dairy sensitivities. For this reason, they’re allowed in controlled portions and can count toward your daily protein allotment.

For a deeper dive, check out my full post: Why Goat and Sheep Cheese are SHAPE-Approved

Nutrient Density That Supports Detox

These foods provide more than protein and probiotics. They’re rich in:

• Calcium and magnesium for strong bones and muscle function

• B vitamins for energy production and stress support

• Vitamin D (when fortified) for immune balance and hormone health

During Phase I of SHAPE, when the body is deeply cleansing, these nutrients provide critical support without overburdening digestion.

Portion and Quality Matter

Like all foods on SHAPE, quality and portion size are key. Choose plain, unsweetened options without added sugar, flavorings, or thickeners. Goat or sheep’s milk versions may be even easier to digest. Portions are carefully outlined in the SHAPE Program Guidebook to keep your metabolism balanced and detox on track.

Digestive Enzymes: Extra Support When Needed

Even with low-lactose, fermented dairy foods like yogurt, kefir, cottage cheese, and goat/sheep cheese, some people may still experience digestive discomfort. This is where digestive enzymes can make a big difference.

Digestive enzymes help your body break down proteins, fats, and carbohydrates more efficiently, easing the burden on your digestive system and ensuring you actually absorb the nutrients you’re eating.

Practitioner-Grade Options

Two professional blends from Physica Energetics are often recommended:

• Catazyme-U a broad-spectrum enzyme formula that supports the breakdown of proteins, carbs, and fats while promoting balanced gut health.

• Catazyme-7  a plant-based enzyme blend, gentle yet effective for those who need extra digestive support.

SHAPE MOOD Balance: More Than Mood Support

SHAPE ReClaimed MOOD Balance Dietary Supplement: Supports emotional and digestive well-being with 90 vegetable capsules.

What many clients don’t realize is that SHAPE MOOD Balance also contains digestive enzymes, making it a dual-action support tool. Along with adaptogenic herbs for stress and hormone balance, it includes:

• Holy Basil – supports stress resilience and a calm mood.

• Rhodiola rosea – enhances energy and mental clarity.

• Maca root  – nourishes endocrine balance and stamina.

• Proprietary Digestive Enzyme Blend – featuring lipase, cellulase, lactase, and amylase, enzymes that help break down fats, plant fibers, milk sugar, and starches for smoother digestion and less bloating.

This makes MOOD Balance an excellent choice not only for emotional and hormonal support but also for improving digestion and nutrient absorption—especially if you’re including dairy proteins on the SHAPE Program.

The Bottom Line

Cottage cheese, yogurt, Greek yogurt, and kefir are allowed on SHAPE not just as “exceptions,” but as healing foods. They deliver protein, probiotics, and key nutrients that help stabilize your metabolism, support gut health, and fuel the body’s detoxification process.

✨ Ready to experience how these foods—and the SHAPE Program as a whole—can help restore your energy, balance your hormones, and release inflammation?

Gwen Krehbiel, founder and CNHP, invites you to embark on a journey towards optimal health and wellness with Natural Health.

All incoming clients start here with a Self-Sabotage Breakthrough Session, I’ll share some of the most common 21 reasons behind your struggles and simple steps you can implement today to start feeling better.

Book your Self-Sabotage Breakthrough Session today

Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.