Does dairy cause inflammation? What if you're lactose intolerant? Does organic milk cause less inflammation compared to regular dairy milk?

Dairy products do not cause inflammation in most healthy people. If you are lactose intolerant, individual symptoms may vary and tolerance vary depending on the type of dairy, the amount eaten and how it is combined with other foods.

Evidence suggests that dairy products do not cause inflammation in most healthy people. The idea that dairy is inflammatory largely comes from anecdotes, but a substantial body of clinical research have neutral to beneficial effects on inflammation.¹

Lactose intolerance occurs when the body has difficulty digesting lactose, a sugar naturally found in milk and other dairy products. This can lead to symptoms such as diarrhoea, abdominal pain, bloating and flatulence. Both people with diagnosed lactose intolerance and perceived lactose intolerance tend to avoid milk and dairy foods.

For many people with lactose intolerance, dairy can be part of a balanced, gut-friendly diet even when gut symptoms are present.² Regular dairy milk is relatively high in lactose and may be consumed in smaller doses. Both regular dairy milk and organic milk contain a similar amount of lactose. Other dairy foods, like fermented products, including yoghurt and kefir,³ cheese and lactose-free milk are lower in lactose and can be consumed in higher amounts.

People with lactose intolerance can still enjoy and tolerate dairy foods in relatively small amounts, spread throughout the day and combined other foods. Gradual exposure may also help build tolerance.

Helpful strategies include:

• choosing yoghurt, kefir, and hard, aged and fermented cheese, which have less lactose
• having dairy foods with meals and spreading intake across the day
• starting with smaller amounts and adjusting based on individual tolerance
• choosing lactose-free dairy options if needed

These approaches allow many people to gain the nutritional benefits of dairy, while reducing discomfort. For many people, it’s about finding what works for them, rather than avoiding dairy altogether.

If you’re unsure which milk or dairy foods you or your family should have, chat to your GP or an Accredited Practising Dietitian (APD). They can provide personalised advice to help you make the right choice. 

References

1. Nieman KM, Anderson BD, Cifelli CJ. The Effects of Dairy Product and Dairy Protein Intake on Inflammation: A Systematic Review of the Literature. J Am Coll Nutr. 2021 Aug;40(6):571-582. doi: 10.1080/07315724.2020.1800532. Epub 2020 Sep 1. PMID: 32870744. 
2. Facioni, M. S., Raspini, B., Pivari, F., Dogliotti, E. & Cena, H. Nutritional management of lactose intolerance: the importance of diet and food labelling. J Transl Med 18, 260 (2020). https://doi.org:10.1186/s12967-020-02429-2
3. Mukherjee, A., Breselge, S., Dimidi, E., Marco, M. L. & Cotter, P. D. Fermented foods and gastrointestinal health: underlying mechanisms. Nature Reviews Gastroenterology & Hepatology21, 248-266 (2024).