Low-grade, chronic inflammation is at the heart of numerous health conditions, including heart disease, GI disorders, mental illness, and more, according to the National Institute of Environmental Health Sciences. Fortunately, it’s easy to take steps in your daily life to reduce inflammation. One of the most powerful is to eat more anti-inflammatory foods and fewer inflammation-causing foods. But does dairy trigger inflammation?
Meet the Experts: Rudolph Bedford, M.D., is a gastroenterologist at Providence Saint John’s Health Center in Santa Monica, Calif.; Albert Matheny, R.D., C.S.C.S., is a nutritionist and personal trainer, and co-founder of SoHo Strength Lab; Scott Keatley, R.D., is a nutritionist and co-owner of Keatley Medical Nutrition Therapy
Here, nutrition experts explain why many people think that dairy is inflammatory, despite this not always being the case. Plus, how to make sure you’re getting all the nutrients you need if you do require a dairy-free diet.
Does dairy trigger inflammation?
It’s important to state this upfront: Unless you have a dairy allergy, there is no research to suggest that dairy causes bodily inflammation. “I’ve heard claims that dairy causes inflammation and, from a scientific standpoint, that is not the case,” said Rudolph Bedford, M.D., a gastroenterologist at Providence Saint John’s Health Center in Santa Monica, Calif. In fact, some studies suggest that dairy foods like milk, cheese, and yogurt may actually reduce inflammation.
All dairy products are not equal, though, said Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. “With food and inflammation, what we are most concerned about are these things called advanced glycation end products (AGEs),” he said. “These occur when proteins or fats combine with sugar in the bloodstream. Since we all have sugar in our bloodstream all the time, AGEs can occur when we eat anything that has fat or protein in it, which is just about everything.” Research published in Antioxidants explains that high levels of AGEs in the body can increase chronic inflammation and are associated with a range of diseases.
Milk straight from the cow has AGEs, “but the levels are much lower than, say, grilled vegetables,” Keatley said. Dairy products like condensed and evaporated milk, and hard or aged cheeses may have more AGEs than other dairy products, he said. “The fermented ones like yogurt and kefir do have compounds within them to decrease these AGEs,” Keatley added.
To make things more confusing, “the byproducts of products that produce AGEs can influence your gut bacteria to provide anti-inflammatory compounds back into the bloodstream,” Keatley said. In other words, dairy could potentially cancel out its own inflammatory properties by supporting the production of new inflammation-fighting compounds in the gut.
The biggest potential inflammatory issue with dairy is fat and weight gain, Keatley said. Given that obesity is considered an inflammatory condition, taking in too many calories from dairy could potentially increase your bodily inflammation—but it shouldn’t be an issue if you’re mindful of how much of the food group you have, he said.
There are caveats, of course. If you have a dairy intolerance or allergy, it’s possible that dairy could cause bodily inflammation for you, said nutritionist and personal trainer Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab.
How to tell if you have a dairy allergy or intolerance
True dairy and milk allergies are more common in children than adults, but it’s possible to have a dairy allergy as an adult. According to the American College of Allergy, Asthma & Immunology (ACAAI), symptoms of a milk allergy can include:
- Hives
- Upset stomach
- Vomiting
- Bloody poop
- Anaphylaxis, a rare and potentially life-threatening reaction that impairs breathing
However, dairy intolerance is more common—especially as you get older, Dr. Bedford said. The condition happens when you have too little of an enzyme called lactase made in your small intestine, making it difficult to fully digest the sugar (lactose) in milk, per the Mayo Clinic. “With an intolerance, you may have bloating, abdominal discomfort, gas, and the potential for diarrhea soon after drinking or taking in a dairy product,” Dr. Bedford said. If these symptoms are particularly unpleasant or are hurting your quality of life, it may be worth avoiding dairy.
How to stay healthy on a dairy-free diet
Dairy-free diets are relatively common, especially among people who have a dairy intolerance and don’t want to deal with pesky GI symptoms. However, dietitians say there are a few nutrients to be especially mindful of if you avoid the food group. “Dairy is a primary source of calcium and vitamin D for many,” Keatley said. “If someone opts to exclude dairy, they should ensure they’re obtaining these nutrients from other sources like fortified plant-based milks, leafy greens, or fish. Monitoring protein and vitamin B12 intake, especially for vegetarians, is also essential.”
Dairy can also be a good source of protein, Matheny said. “Most people don’t consume enough protein,” he added. If you’re planning to stop using dairy products, he recommended just making sure you make up that protein content elsewhere, like with meat, nuts, and seeds.
If you’re concerned that dairy may be problematic for you, check in with your doctor. They should be able to offer personalized guidance to help you navigate next steps. But, if you haven’t noticed any symptoms linked to you having dairy, experts say you don’t need to stress about the risk of developing bodily inflammation from it.
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