Does Dairy Cause Inflammation? Here’s What Experts Say In 2024

Dairy consumption is a hot topic nowadays. Some people consume it daily, while others choose to avoid it for various reasons, such as a fear of inflammation. But does dairy cause inflammation, and is there research to prove this? 

Most people consuming dairy do so because they believe it has health benefits. For example, milk is a good source of calcium, vitamins A and D, and protein. 

Dairy consumption isn’t only referring to milk, but it also includes cheese and other fermented dairy products like yogurt, buttermilk, and kefir. 

Typically, fermented dairy foods are consumed for the possible benefits of probiotics^[1] to gut health and their anti-inflammatory effects.   

So does dairy cause inflammation? Or can it be part of an anti-inflammatory diet? Read on to find out if there is a true link between dairy and inflammation.

What Can Cause Inflammation?

Inflammation is the body’s natural response to being stimulated by a harmful situation. This can occur due to the presence of germs, irritants, or damaged cells. 

Acute Inflammation

The inflammatory response is one of the most essential biological responses and is a natural reaction to a potential health hazard. This response is triggered by the immune system, where cells quickly remove damaged tissues and cells and help start the tissue repair process. 

This is considered acute inflammation – it comes on immediately but is temporary. It serves as a defense mechanism^[2] for the body. The typical signs you may be experiencing with this type of inflammation may or may not be visible. 

Additionally, visible injuries close to the skin can show inflammation, such as redness, swelling, and hot skin. Any acute inflammation within the body, like organs or deeper tissues, may not be visible. 

Food Allergies

Some people may experience inflammation from consuming dairy, but not all. It is most common in those w a milk allergy, leading to swelling and inflammation of the skin.

This type of inflammation is an immune response to the milk protein. This is an immediate response of the body some with this allergy may experience.

Lactose Intolerance

Another immediate response is people who are lactose intolerant. This occurs when a person’s intestinal system can’t break down milk sugar, leading to a dairy sensitivity. It passes down to the colon, where the bacteria^[3] break it down, which can lead to inflammation, bloating, and gas.  

Chronic Inflammation

A long-term lifestyle of unhealthy diets, unresolved infections, and weight gain is associated with chronic inflammation. 

Food Choices

Lastly, a consistent intake of inflammatory foods, fried foods, foods with added sugar, and ultra-processed foods can cause systemic inflammation. 

Sources Of Dairy

Milk and dairy products are a group of products that are made from the milk of mammals. The most commonly consumed is cow’s milk, but other types of milk can be from almonds, coconut, goats, sheep, and camels, to name a few.

Milk is typically consumed starting at 1 years old. Other products are made from dairy, such as cheese and yogurt. 

The Connection Between Dairy And Inflammation

It is thought that there may be a link between dairy products and inflammation. This may be because some studies suggest that a high intake^[4] of foods with saturated fat, like full-fat dairy, may cause chronic inflammation over time.

In the case of full-fat dairy products, saturated fats are present. Some saturated fatty acids are still in lower-fat dairy products but in lower amounts. 

Since animal-b products naturally contain saturated fats, this can give the impression that it can contribute to the body having an inflammatory response.

Another study in 2019 found that a positive relationship^[5] between whole milk and skim milk can increase the risk of acne in adolescents. 

On the other hand, other studies suggest that dairy is a beneficial food group that contains important nutrients, boosts overall health, and may have a neutral^[6] or even anti-inflammatory effect. 

The nutrients in dairy foods can even help reduce the risk of cardiovascular disease and type 2 diabetes.^[6]   

Dairy Foods 

The nutrients found in dairy products are often fortified and can fill in the missing gaps in your diet. Here are the most prevalent nutrients found in dairy foods.

• Protein.
• Carbs.
• Calcium.
• Vitamins A and D.
• B vitamins.
• Probiotics.
• A beneficial fat called conjugated linoleic acid. 

As you can see, dairy products contain a wide variety of nutrients. For example, yogurt is a great source of probiotics, protein, and various beneficial bacteria. 

On the other hand, eating other dairy-containing foods like cheese can provide a protein source low in fat and salt if chosen correctly, like mozzarella skim milk cheese.

While eating dairy in moderation may reduce inflammation, you should consume full-fat dairy in limited quantities. This is because full-fat dairy contains more saturated fat, which can be pro-inflammatory. 

Other Foods That Can Cause Inflammation

Other foods known to cause inflammation in the body are often processed foods. 

Added Sugars

These can be foods with added sugars and high-fructose corn syrup,^[7] like pastries, candy, sodas, cookies, doughnuts, cereals, and chocolate milk.

Low Fiber Carbohydrates

Also known as refined carbs, they often are stripped of their fiber. Fiber, a more complex carb, usually helps control blood sugar levels. Once stripped of fiber, these refined carbs are absorbed quicker and increase blood sugar levels faster. 

In the long term, this can cause increased stress to the body and lead to the development of type 2 diabetes.^[8]

Fried Foods

Frying food in pro-inflammatory oils can also negatively affect the body. Additionally, the high temperature of food frying can cause high concentrations of toxins^[9] that can increase inflammation.  

How To Manage Inflammation

The best way to manage inflammation is with good nutrition. This starts with choosing a variety of healthy foods and limiting restrictive, fad diets that stress the body.

The best diet is a Mediterranean-style diet^[10] that includes plenty of fruits, whole-wheat bread, grains, beans, nuts, and seeds. It also primarily uses olive oil as a fat source, with low to moderate amounts of dairy products, eggs, fish, and poultry. 

Meat is consumed sparingly, and plant-based protein is preferred. For dessert, fruit is served often instead of processed sweets.

This diet also limits added sugars, sugary drinks, highly processed foods, refined carbs, saturated fats, and fatty or processed meats.   

Other methods to manage inflammation include reducing stress, managing chronic conditions, and supplements geared to relieve inflammation. 

The Bottom Line

Increased inflammation is an important immune function to help protect the body. 

The acute inflammatory effect on the body is normal and necessary but should not continue long-term. Chronic inflammation can do the opposite and be harmful, leading to increased heart disease risk and other chronic conditions. 

Dairy has more benefits to the body than risks, and it may play a role in reducing inflammation. Research suggests that more has to be learned about dairy products’ anti-inflammatory activity, but for now, it is safe to consume in moderation.  

The best thing to do is to follow a healthy diet, consume good sources of anti-inflammatory foods, and maintain a healthy weight through a balanced intake of proteins and healthy fats. 

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