Is Dairy Dangerous? We Dive Into The Science 

Read on for the pros and cons of dairy in your diet. Below, we’ll explore different types of dairy, factors to look for in order to add the most benefits to your diet, and helpful tools to learn if dairy is right for you.

Dairy is a major staple in the western diet, yet it’s also one of the most commonly experienced food sensitivities. While the human body is designed to digest mother’s milk at infancy, that ability is often short-lived. For some humans, as we age, our body loses its ability to digest lactose, the prevalent sugar in milk. This is called lactose intolerance, and it affects about 65% of adults worldwide.

“When the A1 protein is digested, it produces a peptide called beta-casomorphin-7 (BCM-7), which has been linked with symptoms of stomach discomfort similar to those classically associated with lactose intolerance,” she says. 

To put it simply: Lactose intolerance involves the digestive system, while a dairy allergy involves the immune system, even though both can lead to similar feelings of stomach discomfort.

Maybe you’ve heard of a celebrity or friend who cleared their skin for good by cutting out milk. One study even analyzed the results from 14 different studies on dairy and skin, found that higher dairy intake may contribute to acne in children and young adults1. That said, it’s not exactly clear if dairy itself is the culprit. Some scientists believe that acne may be triggered by excess hormones and growth factors2, which are especially high in non-organic milk products.

While experimenting and listening to your body may be enough to determine a lactose intolerance or sensitivity, a doctor can also perform a breath or blood test to test your body's ability to break down lactose sugars. Even mild allergies can be detected by a blood or skin test, performed by an allergist or doctor. Food sensitivity testing might be more helpful for some people than an elimination diet, as you can clearly see what you’re sensitive to on paper (which might make you more likely to adhere to it).

Fermented dairy products like yogurts, kefir and cheese are also an accessible way to incorporate more gut-healthy probiotics in your diet. While the diverse array of bacteria used can make it difficult to study fermented dairy as a whole, some studies do show that populations who consume more fermented dairy also tend to have lower risks of cardiovascular diseases5.

Different types of dairy have different health impacts. Here’s exactly what to look for in certain dairy products in order to find the source that may work best for you (if any).

Butter contains mainly fat, with very little sugars or protein. Because lactose and protein are the most irritating compounds in dairy, many milk-sensitive people can still enjoy both butter and ghee--although, there is debate on whether or not this high fat content leads to an increase in total cholesterol.

Whole milk contains the full amount of fat, whereas skim milk is fat-free. While you might think a fat-free skim milk is the way to go, keep in mind that many of the beneficial nutrients in milk (such as vitamins A, D, E and K) are fat soluble nutrients and are naturally contained in full-fat products.

Non-organic milk has the potential to contain harmful agents such as pesticides and growth hormones. A recent study found that conventional (non-organic) milks tested positive for pesticides, added hormones and growth factors, and even illegal levels of antibiotics6. That said, buying organic when possible can help you reduce your exposure to these toxins. 

Though often more expensive, dairy from grass-fed cattle is considered healthier, as it can contain a higher nutrient content. Grass-fed cows tend to produce higher levels of omega-3 fatty acids, less omega-6 fatty acids, and more conjugated linoleic acid (CLA) than conventional dairy cows. (Hello heart health!) Plus, the environmental impact7 of grass-fed dairy is far less than dairy from grain-based feedlot operations.

Fermented dairy contains probiotics, which we know can have significant benefits on our gut health. That said, for many dairy-sensitive people, fermented dairy products such as yogurts or cheeses may be easier to digest8, plus pack a beneficial dose of live probiotics. Fermented dairy products may also be linked to lower risk of CVD5. However, you should still experiment to see how fermented dairy makes your body feel and avoid products packed full of sugars or artificial flavors.

A1 and A2 casein are different variations of dairy’s main protein. While this type isn’t as well known in the US, studies support that A2 casein may be less irritating than A1 casein. That said, some people with milk intolerances are more able to tolerate A2 products.

However, it’s important to note that some people will still be sensitive to goats milk if they have a general casein intolerance, so be mindful of what works best for your body! 

If you opt not to consume dairy, for health or other reasons, check out this guide to the best plant-based milk alternatives to simplify going dairy-free.