Brenda Khan
Dairy products are a staple in many people's diets, but their impact on inflammation is a topic of ongoing debate. While some studies suggest that dairy can promote inflammation, particularly in those with lactose intolerance or allergies to cow's milk protein, others indicate that certain dairy products may have anti-inflammatory properties. Dairy foods contain nutrients like vitamin D, calcium, antioxidants, and probiotics, which can contribute to overall health and potentially reduce inflammation. The type of dairy product and individual tolerance also play a role in determining its inflammatory effects. For those seeking to reduce inflammation through diet, a holistic approach that includes anti-inflammatory foods and avoids inflammatory triggers is recommended.
| Characteristics | Values |
|---|---|
| Is dairy allowed on an anti-inflammatory diet? | There is no clear answer. While some research shows dairy foods may positively affect inflammation, there isn't enough evidence to prove they are surefire inflammation reducers. |
| Dairy products that may help reduce inflammation | Yogurt, buttermilk, kefir, cottage cheese, and aged cheese |
| Dairy products that may increase inflammation | Milk and milk products due to their saturated fat content |
| Dairy sensitivity | Some people are lactose intolerant or sensitive to other components of dairy, such as A1 beta-casein protein. |
| Recommended dairy intake for anti-inflammatory benefits | Low-fat dairy choices are generally recommended to help control weight and reduce inflammation. |
| Dairy as a source of nutrients | Dairy contains nutrients like vitamin D, calcium, antioxidants, and probiotics, which can have anti-inflammatory effects. |
| Overall dietary patterns | Building a healthy, holistic dietary pattern with anti-inflammatory foods is recommended over focusing on specific foods. The Mediterranean diet is often highlighted as beneficial for reducing inflammation. |
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What You'll Learn
Dairy foods may positively affect inflammation
Some studies have found that dairy foods can have anti-inflammatory effects. For example, a 2021 study of 35,352 postmenopausal women published in the Journal of the Academy of Nutrition and Dietetics reported a connection between higher intakes of dairy foods (including cottage cheese) and lower levels of CRP and IL-6. Interventions with fermented dairy foods have also been found to lower biomarkers of inflammation. Dairy foods that may help reduce inflammation include yogurt, buttermilk, kefir, cottage cheese, and aged cheese. Yogurt, in particular, has been associated with decreased inflammation and decreased insulin resistance, and it may prevent type 2 diabetes.
Dairy foods contain noteworthy nutrients that could fend off inflammation, including vitamin D, calcium, antioxidants, and probiotics. Probiotics promote healthy bacterial growth and survival in the gut, which may help to reduce inflammation. However, it is important to note that dairy can promote inflammation in people allergic to cow's milk protein, those with lactose intolerance, or those with digestive issues after consuming dairy.
Overall, while some research suggests that dairy foods may positively affect inflammation, there is currently insufficient evidence to prove that they are surefire inflammation reducers. Building a healthy, holistic dietary pattern that includes a variety of anti-inflammatory foods is the best way to lower the risk of inflammatory disease.
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Dairy foods can be pro-inflammatory for some people
For those who are lactose intolerant, or allergic to cow's milk protein, dairy can promote inflammation. Lactose intolerance can cause symptoms such as gas, diarrhoea, and bloating after consuming dairy. Some people may also be sensitive to other components of dairy, such as a type of protein called A1 beta-casein, which is found in most milk in the US. However, some breeds of cattle produce milk with only the A2 version of beta-casein, and a few small studies have suggested that drinking this milk may lower the chances of experiencing digestive issues and systemic inflammation.
For those who are not lactose intolerant or dairy-sensitive, dairy can be beneficial. Dairy foods contain noteworthy nutrients that could fend off inflammation, such as vitamin D, calcium, antioxidants, and probiotics. Yoghurt, in particular, is associated with decreased inflammation and may prevent type 2 diabetes. Other dairy products that may help reduce inflammation include buttermilk, kefir, cottage cheese, and aged cheese.
However, it is important to note that dairy products are often controversial because they are thought to increase inflammation due to their saturated fat content. A diet high in saturated fats can increase inflammation, and obesity itself is associated with chronic inflammation. Therefore, it is recommended to stick to low-fat dairy choices to help reduce inflammation.
Overall, while dairy can be pro-inflammatory for some people, it can also be anti-inflammatory for others. The effect of dairy on inflammation likely depends on individual factors such as lactose intolerance, allergies, and overall diet.
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Yogurt is associated with decreased inflammation
Dairy products can be controversial when it comes to inflammation. While dairy is known to support optimal health, it is unclear whether it has anti-inflammatory benefits. Dairy covers a wide range of products, from yoghurt to cheese to ice cream, and even liquid milk differs from glass to glass, with varying fat contents.
Research has shown that a diet high in saturated fats, which are found in cheese and full-fat dairy products, can increase inflammation. However, other fatty acids found in dairy have been linked to health benefits such as a reduced risk of diabetes. Dairy foods may be linked with less chronic inflammation, but few studies have investigated the separate effects of different types of dairy on inflammation.
Yogurt, in particular, has been associated with decreased inflammation. A 2021 study of 1,753 participants found that eating yogurt was associated with lower levels of interleukin-6 (IL-6), a marker of inflammation. Another study found that those who consumed yogurt had significantly lower levels of interleukin-6 (IL-6) and fibrin compared to those who did not. Clinical trials have also demonstrated that supplementation with probiotic yogurt can attenuate endotoxemia by restoring the integrity of the intestinal epithelial barrier.
Nutrition researchers believe that yogurt's anti-inflammatory power comes from the probiotics it contains. Yogurt is a gut-friendly food made by fermenting milk with bacterial cultures such as Lactobacillus bulgaricus and Streptococcus thermophiles. Probiotics give your digestive tract a healthy boost that may support immune health. A healthy gut function depends on the support of probiotic-rich foods.
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Milk contains bioactive proteins and lipids with anti-inflammatory effects
Dairy products have been the subject of much debate in the context of an anti-inflammatory diet. While dairy is a staple food for many, its impact on inflammation is not yet fully understood. Dairy products contain a range of nutrients, including saturated fats, which are known to increase inflammation. However, other fatty acids found in dairy have been linked to reduced risks of diabetes.
Milk, in particular, has been the focus of studies investigating its potential to prevent or promote inflammation. Some studies suggest that milk contains bioactive proteins and lipids that can exert anti-inflammatory effects. These include casein and whey proteins, such as α-lactalbumin, β-lactoglobulin, and lactoferrin, which have been found to reduce inflammation in rodent models of chronic disease. The milk-fat globule membrane also contains bioactive components like phospholipids and sphingolipids, which may possess anti-inflammatory properties.
Additionally, the processing of milk can impact its inflammatory potential. For instance, thermal processing can alter the chemical structure of milk's components, potentially affecting its bioactive functions and contributing to pro-inflammatory effects. However, the formation of these potentially harmful molecules during processing does not necessarily indicate that milk is pro-inflammatory, as the most recent reviews and meta-analyses have not reached a conclusive answer.
The differentiation between A1 and A2 milk has emerged due to their potential health effects. A1 milk contains the A1 variant of β-casein, which has been linked to potential effects on digestive, neurological, and immunological systems, possibly influencing gut motility and inflammatory responses. On the other hand, A2 milk contains only the A2 version of β-casein, and some studies suggest that consuming A2-only milk may result in lower levels of systemic inflammation.
While the evidence for the anti-inflammatory effects of milk proteins and lipids is promising, more comprehensive research is needed to confirm these findings and determine the specific components of dairy that are beneficial or harmful in an anti-inflammatory diet.
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Dairy foods are not generally pro-inflammatory
Dairy foods contain noteworthy nutrients that could fend off inflammation, such as vitamin D, calcium, antioxidants, and probiotics. For instance, a 2020 study in Nutrition Research found that cottage cheese delivers probiotics to the gut, promoting healthy bacterial growth and survival. Similarly, a 2021 study of 35,352 postmenopausal women reported a connection between higher intakes of dairy foods (including cottage cheese) and lower levels of CRP and IL-6.
Fermented dairy or dairy with added probiotics can be beneficial for overall health. Interventions with fermented dairy foods lowered biomarkers of inflammation, while interventions with non-fermented dairy foods did not. However, it is important to note that dairy foods are not proven inflammation reducers. While dairy can provide nutrients to meet vital nutritional needs, it can also promote inflammation in people with allergies to cow's milk protein, lactose intolerance, or digestive issues after consuming dairy.
Overall, the evidence suggests that dairy foods do not increase concentrations of biomarkers of chronic systemic inflammation. Building a healthy, holistic dietary pattern that includes dairy in moderation can help lower the risk of inflammatory disease.
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Frequently asked questions
There is no clear answer to this question. While some studies have shown that dairy may positively affect inflammation, there is insufficient evidence to prove that dairy is an effective anti-inflammatory. However, dairy can be a good source of nutrients such as vitamin D, calcium, antioxidants, and probiotics, which can help to reduce inflammation.
Fermented dairy products or those with added probiotics may be beneficial for reducing inflammation. These include yogurt, buttermilk, kefir, cottage cheese, and aged cheese.
The Mediterranean diet is often recommended for reducing inflammation, and it includes dairy products such as cheese and yogurt. The AI (anti-inflammatory) diet is another option that encourages fresh, whole foods and avoids processed items. This diet includes dairy products as a source of calcium.
