The Truth About Dairy and Inflammation

You’ve probably heard the claim: “Dairy causes inflammation.” But is that really true, or just wellness hype?

Let’s dig into what science says — and what your body might be telling you.

Where the Dairy Debate Started

• Many people report feeling better after cutting out dairy — fewer bloating episodes, joint pain, or skin flare-ups.
• That’s led to the idea that dairy is inflammatory, especially in popular anti-inflammatory diets.
• But not all inflammation is the same — and not everyone reacts the same way.

What Science Really Says

The evidence is surprisingly mixed:

• For healthy people, studies show dairy is neutral or even anti-inflammatory especially fermented options like yogurt and kefir.
• For people with conditions like lactose intolerance, IBS, or autoimmune disease, dairy can trigger symptoms that feel like inflammation.

In short:

• Dairy doesn’t cause inflammation in everyone.
• It can be problematic for some — especially those with sensitivities or certain health conditions.

Quick Tip Box:

Want the least inflammatory dairy?
Go for:

• Plain Greek yogurt
• Kefir
• Aged cheeses (like Parmesan or cheddar)
• Grass-fed or organic milk (if tolerated)

The Role of Dairy in an Anti-Inflammatory Diet

Many anti-inflammatory diets like Mediterranean-style eating still include dairy.

• Cheese and yogurt are staples in Mediterranean countries
• The key is quality over quantity and avoiding ultra-processed dairy

Still, some people feel better going dairy-free. If that’s you, listen to your body — it’s a valid choice.

Signs Dairy Might Be a Problem for You

You might want to cut back if you notice:

• Digestive issues after eating milk, ice cream, or cheese
• Skin breakouts, especially around the chin and jawline
• Joint pain or fatigue you can’t explain
• Brain fog that seems linked to dairy-heavy meals

Try an elimination approach: go dairy-free for 2–3 weeks, then reintroduce and observe.

Is Plant-Based Milk Better?

It depends. Many plant milks:

• Have added gums, sugars, and oils
• Lack the protein and nutrients found in real milk
• Can be easier to digest but check the label

Look for options with minimal ingredients and added calcium or vitamin D if you’re replacing dairy long-term.

Bottom Line

Dairy isn’t the villain some make it out to be. For most people, it’s fine — especially fermented, high-quality sources. But if your body’s sending signals? It’s okay to opt out.

Wellness isn’t one-size-fits-all. Tune in, not just trend-follow.

Suggested Reads

More from Healthy Living Magazine

• The Best Morning Drinks That Aren’t Coffee
• The Anti-Inflammatory Diet Basics: What to Eat (and What to Skip)
• Can GLP-1 Help with PCOS, Inflammation, and More?(Opens in a new browser tab)
• 7 Surprising Health Benefits of Oranges

Additional Resources

• Harvard Health – Dairy: Is it good or bad for you?
• Cleveland Clinic – Does Dairy Cause Inflammation?
• National Institutes of Health – Dairy and Inflammation Review