Dairy has been a dietary staple for centuries, but in today’s health-conscious world, more people than ever are questioning its role in their well-being. Whether you’re dealing with gut issues, inflammation, or concerns about the environmental impact of dairy, it’s worth exploring.

Is dairy a friend or foe to your health? The answer, as with many things, is: “It depends.” I believe there is no one-size-fits-all answer. Your body processes dairy in its own unique way. By understanding how dairy may affect your health, you can make more informed decisions.

In this article, we’ll explore the evidence, discuss the controversies, and introduce the nuances surrounding dairy. Let’s dive in to uncover whether dairy is helping or hindering your wellness goals.

The Global Issue of Lactose Intolerance:

In 2022, the average American consumed 653 pounds of dairy products per year. That’s a lot of “food information” coming from dairy that interacts with our gut, immune system, and beyond.

Lactose, the sugar component of milk, is one such piece of “food information” from dairy. Lactose requires the enzyme lactase to be broken down. However, many people lose the ability to produce lactase after infancy. Lactose intolerance is widespread, affecting an estimated 65% of the global population!

Common symptoms of lactose intolerance include bloating, gas, and diarrhea after consuming dairy, and these symptoms are particularly prevalent in individuals with irritable bowel syndrome (IBS). Read more about the differences between food allergies, intolerances, and sensitivities or managing IBS.

Dairy Sensitivity: Looking Beyond Lactose

When discussing adverse reactions to dairy, it’s not just about lactose. Milk proteins like casein and whey can also trigger sensitivities. Unlike lactose intolerance, sensitivities involve the immune system and not just an inability to digest a sugar or protein component.

Much like gluten sensitivity, some milk proteins can be difficult for humans to break down. When the gut is compromised as in intestinal permeability (leaky gut), undigested proteins can trigger an immune response.

Dairy sensitivities are common in infants and young children, but they can also affect adults. Symptoms can range from digestive distress (bloating, gas, diarrhea) to skin issues (eczema, rashes) and even respiratory concerns (asthma, chronic congestion).

Dairy and Inflammation: The Role of Arachidonic Acid

Another key concern about dairy is its potential to fuel inflammation. Full-fat dairy products, like butter and cheese, are significant sources of arachidonic acid, an omega-6 fatty acid that can contribute to chronic inflammation when consumed in excess. 

The standard American diet is characterized by the consumption of way more omega-6 fats (pro-inflammatory) compared to omega-3 fats (anti-inflammatory). This may exacerbate inflammatory conditions such as rheumatoid arthritis, asthma, and cardiovascular disease.

In functional medicine, reducing inflammatory load is a cornerstone of health. Interestingly, fermented dairy may reduce inflammation, making it a better option for some. It’s important to recognize that not all dairy is equal.

Dairy and the Microbiome 

Your gut microbiome plays a critical role in how your body processes dairy. What we eat signals changes in the microbiome, and dairy consumption can alter the balance of gut bacteria.

Research has shown that dairy intake in individuals with inflammatory bowel disease (IBD) is associated with significant changes in their microbiome. In ulcerative colitis (UC) patients, whole milk and butter consumption were linked to increased levels of Methanobacter smithii, a bacteria that produces methane and may contribute to inflammation. 

In Crohn’s disease (CD), milk consumption was associated with higher levels of Bacteroides vulgatus, a bacteria linked to gut inflammation. This highlights a potential link between dairy intake and gut dysbiosis (imbalanced microbiome), particularly in those with IBD.

Another study examined the impact of a high-dairy diet (HDD) on gut health. It found that HDD significantly reduced levels of Faecalibacterium prausnitzii, a bacteria known for its strong anti-inflammatory properties and role in supporting healthy digestion. 

Interestingly, participants who developed constipation had lower levels of this beneficial bacterium, suggesting a link between dairy, microbiome shifts, and bowel regularity

Dairy’s Potential Impacts on Human Health

Research continues to reveal the potential links between dairy and various health concerns, including hormone imbalances, autoimmune triggers, and cardiometabolic risks. Let’s explore the different ways dairy could be influencing your health and wellness.

Dairy and Hormonal Health

Dairy, especially conventional dairy, might significantly impact hormone balance, both natural and synthetic. Elevated levels of IGF-1 promote cell growth, which can be problematic in hormone-sensitive cancers. A study revealed that patients with low to midrange levels of IGF-1 had the “healthiest status” compared to those with higher levels.

Synthetic hormones, like rBGH used in conventional dairy, can disrupt your natural hormonal balance, leading to issues like estrogen dominance, PMS, and weight gain, and are even associated with a higher incidence of some cancers. 

High dairy consumption in adolescents has also been linked to early menarche, increasing the risk for reproductive cancers and hormonal imbalances later in life. Choosing organic or grass-fed dairy may help support better hormone balance if not avoiding it altogether.

Dairy and Autoimmunity

The potential for dairy to trigger autoimmune responses is becoming more widely recognized. In patients with multiple sclerosis (MS), an elevated immune response against milk proteins has been observed. This suggests that dairy could act as an immune system trigger in those predisposed to autoimmune diseases like MS.

Introducing dairy early in life has been associated with a higher risk of developing type 1 diabetes, particularly in genetically predisposed individuals. This research emphasizes the importance of cautious dairy introduction, particularly in infants with autoimmune risk.

Dairy and Cardiometabolic Health

Dairy’s impact on cardiometabolic health is complex. It’s a major source of saturated fat, which has been linked to conditions like heart disease, type 2 diabetes, and Alzheimer’s disease.

However, fermented dairy, like yogurt and kefir (especially homemade), may offer protective benefits, particularly in reducing inflammation. These probiotic-rich foods support the gut microbiome and may improve metabolic health. It’s crucial to distinguish between types of dairy when evaluating cardiometabolic risks.

Dairy and Cancer: Is There a Link?

Dairy consumption, particularly of milk, cheese, and low-fat products, has been linked to an increased risk of several cancers. Prostate, breast, and ovarian cancers are notably associated with high intakes of dairy. Research suggests that IGF-1 in dairy may stimulate the growth of cancer cells, particularly in hormone-sensitive cancers like prostate cancer.

Diverging results exist for different types of dairy, with some studies suggesting that other components besides fat and calcium may increase cancer risk. More research is needed to explore the links between specific dairy components and cancer development.

Debunking the “Dairy Builds” Strong Bones Myth

For years, dairy has been promoted as essential for strong bones due to its calcium content. However, recent research shows that dietary calcium from dairy isn’t as effective at reducing fracture risk as once thought. Instead, calcium supplementation combined with vitamin D has been shown to be more effective at reducing fracture risk.

A balanced diet rich in other calcium sources, such as leafy greens and fortified alternatives, along with sufficient vitamin D and resistance exercises, plays a larger role in promoting long-term bone health.

The Power of Elimination Diets

Dairy often finds itself on the chopping block in many elimination-style diets like paleo, autoimmune paleo (AIP), and Whole30. Such diets focus on removing common allergens and potentially inflammatory foods. This gives the body and immune system time to recuperate.

When executed fully, elimination diets can serve as powerful diagnostic tools. By removing dairy and strategically reintroducing it, you can best assess how your body responds. Common symptoms that improve or resolve through these processes include bloating, fatigue, skin issues, congestion, sinusitis, and even joint pain.

Understanding how your body and immune system respond to dairy and other food triggers can significantly reduce your overall inflammatory and immune burden (allostatic load).

Exploring Dairy Alternatives

If you’ve found that dairy doesn’t agree with your gut, hormones, or skin, you’re not alone. Dairy-free diets are gaining popularity for good reason. Many people feel better, experience fewer digestive issues, and have clearer skin when they cut out dairy.

Fortunately, there are plenty of plant-based alternatives available today, from almond milk to soy milk, hemp milk, and more. These options offer many of the same nutrients as dairy, especially when fortified with calcium and vitamin D.

The Environmental Impact of Dairy

Dairy’s influence extends beyond personal health. Dairy farming is a major contributor to greenhouse gas emissions, particularly methane, a potent gas produced by cows. This makes dairy production a major driver of climate change.

Moreover, dairy farming requires vast amounts of land and water, leading to deforestation and water scarcity in many regions. The use of antibiotics in conventional dairy farming also pollutes water systems and may contribute to antibiotic resistance.

Given these environmental impacts, choosing plant-based dairy alternatives may reduce one's personal carbon footprint while providing essential nutrients.

Final Thoughts: Is Dairy Right for You?

Dairy’s effects on health are complex. For some, it may contribute to inflammation, autoimmunity, or metabolic issues. For others, particularly when consuming fermented dairy, it might offer benefits, especially for gut health.

Here’s a thought-provoking question for you:

Even though the conventional medical community continues to recommend dairy as a regular part of the Standard American Diet, couldn’t it be wise to err on the side of caution, given some of the preliminary findings? 

With so much still unknown and research constantly evolving, are you willing to wait for definitive proof—or would you prefer to make more informed choices now based on what we already know?"

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