Is Dairy Healthy? Why Everything You Know May Be Wrong
Milk. It’s supposed to make you strong, build healthy bones, and turn kids into mini superheroes. But now? One article says it causes heart disease, the next says it’s loaded with health benefits.
So… is dairy healthy or not?
You’ve probably stood in the yogurt aisle wondering if low-fat, skim milk, or full-fat dairy is the better choice — and if cream cheese counts as a guilty pleasure or a calcium-packed snack. One moment, dairy is a healthy diet essential, the next, it’s being blamed for weight gain and bloating.
Add lactose intolerance into the mix, and it’s no wonder people are confused. Some folks seem to thrive on milk and dairy products, while others crash and burn.
This article breaks it all down — what’s in dairy, whether we’re eating too much of it, and how it fits into an ancestral diet (or what I call the Ultimate Human Diet). We’ll cover the science, the nonsense, and everything in between.
Let’s start with why we’re still arguing about it in the first place.
TL;DR: Is Dairy Healthy?
- Milk and dairy products can offer calcium and vitamin D, but they’re not essential for everyone.
- Some people thrive on full-fat dairy, while others react poorly, especially if they are lactose-intolerant.
- Low-fat dairy products aren’t always healthier; whole, traditional dairy foods often support better body composition and heart health.
- If your health has plateaued, consider testing your dairy intake — it might be helping, or holding you back.
Why We’re Still Asking “Is Dairy Healthy?”
Humans have been consuming dairy products for thousands of years, but only certain groups developed the ability to digest lactose past childhood. In most cases, it was born out of necessity.
Milk from animals like cows, goats, and sheep was fermented into cheese, kefir, or yogurt — foods that lasted longer and were easier on the gut.
These fermented dairy products were practical, not indulgent. People weren’t sipping a glass of milk with breakfast cereal or chasing gains with low-fat dairy products.
They were preserving nutrients in times of scarcity.
The Rise of Modern Dairy
Fast forward to today; milk and dairy are staples in the Western diet. Many are told to have several servings of dairy a day for strong bones, healthy blood pressure, and better body composition.
That’s thanks in part to decades of influence from the dairy industry, which helped shape the idea that milk and dairy products are essential to a balanced diet.
And to be fair, there’s logic there — calcium and vitamin D are vital for bone mass and bone density, and cow’s milk is a convenient source.
But here’s the issue: our dairy intake today is far beyond what most traditional societies ever consumed.
Not to mention, dairy looks different now. Industrially processed, often low-fat, and ultra-pasteurized to death — it’s a far cry from raw, nutrient-rich milk straight from the source.
So when we ask, “Is dairy healthy?” the real question becomes: which dairy, how much, and for whom?
Next, let’s look at what actually counts as “dairy foods” — and whether they all belong in your fridge.
What Counts as Dairy Foods?
When most people think of dairy, they picture a cold glass of milk. But dairy foods go way beyond that. We’re talking cream cheese, sour cream, ice cream, cottage cheese, yogurt, butter, kefir, and cheese in every imaginable form.
Some are fresh, others aged or fermented. Some come in low-fat or skim milk versions. Others are proudly full-fat dairy products that haven’t been tampered with.
So here’s the thing — lumping all dairy products together under one health label doesn’t make much sense. Your body will respond differently to a tub of low-fat dairy yogurt than a slab of raw, aged cheese from a grass-fed cow.
Not All Dairy Is Created Equal
Let’s break it down a bit:
✅ Milk – Pasteurized, homogenized, skimmed, or raw — this is often the starting point of most dairy products.
✅ Cheese – Aged cheeses (especially raw ones) often have little to no lactose and contain beneficial fatty acids.
✅ Fermented dairy products – Think kefir and yogurt. These not only improve lactose digestibility but can also support gut health.
✅ Cream cheese, sour cream, cottage cheese – These vary in fat content and fermentation level. Some contain additives, others don’t.
✅ Ice cream – Technically dairy, but also often full of sugar and gums. Not quite what our ancestors would’ve churned up by hand.
Other dairy foods include butter, ghee, and diet milk products fortified with extra protein or calcium.
This variety matters because while one type of dairy might improve bone health, support heart health, and help maintain a healthy body weight, another might contribute to weight gain, inflammation, or simply wreck your digestion.
The bottom line? We can’t just ask if dairy is healthy without asking which dairy, how it was made, and how your body handles it.
What’s in Dairy That Might Actually Be Good for You?
Let’s start with the obvious: dairy products are packed with nutrients. That’s why they’ve earned a spot in so many dietary guidelines — and why some people swear by a daily glass of milk or bowl of cottage cheese.
The big hitters? Calcium and vitamin D. These two work together to support bone health, especially during childhood and adolescence when you’re building optimal peak bone mass.
If your calcium intake is too low — particularly in a diet lacking dairy calcium — you might struggle to maintain bone density later in life.
Dairy intake is also one of the main ways people get phosphorus, potassium, riboflavin, and vitamin B12 — all essential for keeping your muscles, nerves, and energy levels working properly.
Healthy Fats… or Heart Risk?
Now we get into the murkier waters: saturated fat and dairy fat. These have been demonized for decades thanks to early links with cardiovascular disease.
That’s where all the low-fat milk and skim milk hype came from.
But research suggests the type of saturated fats in full-fat dairy might not be as harmful as once thought.
In fact, some studies show people who consume full-fat dairy products have no greater risk—and sometimes even a lower risk — of heart disease compared to those who stick with low-fat dairy.
Part of that may come down to context: if you’re eating processed junk alongside your fat dairy products, sure — that’s a problem.
But if you’re eating whole, ancestral foods? Those fatty acids might actually support heart health and hormone production.
What About Weight and Body Composition?
This is where things get even more interesting.
Conventional wisdom says to eat low-fat dairy products to avoid weight gain. But not all studies agree.
Some studies show that people who include full-fat dairy in a healthy diet may have better appetite regulation and improved body composition than those with reduced-fat dairy.
Why? Possibly because fat is satiating — it helps you feel full, eat less overall, and stay off the blood sugar rollercoaster.
So while diet milk might sound like the safe choice, it could actually leave you hungrier and snacking more later.
Can Dairy Make You Gain Weight or Help Control It?
One of the most common arguments for choosing low-fat dairy products is weight control. The logic is that less dairy fat equals fewer calories, which should mean less weight gain.
But here’s the reality: it’s not that simple.
Some studies have found that milk intake — especially from full-fat dairy — doesn’t necessarily lead to higher body weight.
In fact, in some cases, those who consume fat dairy products may have better body composition, meaning more lean mass and less fat.
This might be due to satiety. Fat helps you feel full. If you swap full-fat foods for low-fat milk or skim milk, you often end up hungrier, snacking more, and unintentionally eating more total calories.
Let’s not forget the role of insulin. Skimmed and reduced-fat dairy tends to spike blood sugar faster, which can mess with hunger signals and fat storage.
So, despite what’s on the label, low-fat dairy doesn’t always mean leaner results.
Common Sense Check
If removing fat from dairy worked, why are we fatter than ever?
Would any traditional culture have chosen skim milk over cream?
Not Everyone Digests Dairy the Same Way
Here’s where dairy intake gets personal.
Roughly two-thirds of the global population lose the ability to digest lactose — the natural sugar in milk and dairy products — after early childhood.
In other words, being lactose intolerant is actually the norm, not the exception.
Symptoms can range from bloating and gas to full-on gut chaos. And the frustrating part?
Many people don’t even realise they’re reacting to dairy foods until they cut them out and feel better.
If you’ve nailed your diet, ditched processed junk, but still feel “off,” dairy might be the missing link.
Not All Dairy Hits the Same
Luckily, not all dairy products have the same impact. Here’s what tends to work better for people with lactose intolerance:
✅ Fermented dairy products – Yogurt and kefir contain beneficial bacteria that help break down lactose.
✅ Cottage cheese, sour cream, and cream cheese – These often contain less lactose, especially if they’re cultured.
✅ Lactose-free milk – A straight swap for regular cow’s milk without the digestive drama.
The way dairy is processed — pasteurized vs raw, fermented vs not — changes how your body reacts to it. Some people who can’t handle supermarket milk do just fine with raw or A2 milk.
Bottom line: if dairy makes you feel rough, it might not be all dairy — it might just be the type.
Is All Milk the Same? A1 vs A2 Casein Explained
Most people assume milk and dairy products are similar, especially if they’re from cows. But one key difference is only just starting to hit the mainstream: A1 vs. A2 casein.
Casein is a major protein in cow’s milk. There are two main types: A1 and A2. Most modern dairy cows (like Holsteins, the black-and-white ones) produce A1.
Older breeds and animals like goats, sheep, and some heritage cows tend to produce A2.
Here’s the thing: research has shown that A1 casein can trigger digestive discomfort and inflammation and even mimic the effects of lactose intolerance, even in people who technically produce enough lactase to break down lactose.
So, if you’ve tried going lactose-free but still don’t feel great, the type of casein in your milk could be the real issue.
A2 Milk: Closer to What We Used to Drink?
A2 milk is gaining traction because many people find it easier to digest. It’s marketed as a gentler option and, in many cases, it actually is.
Anecdotally, lots of folks who struggle with regular cow’s milk do better on A2 milk, raw milk, or goat milk — all of which naturally contain A2 casein.
This isn’t a magic fix for everyone, but it’s a clue that not all milk consumption should be treated the same. It also raises questions about whether we’ve steered too far from the original foods our bodies evolved to handle.
Ancestral Eating: Would Our Ancestors Have Consumed Dairy?
If we’re looking at what humans are built to eat, we have to ask: Did our ancestors consume milk and dairy products?
The short answer? Not for most of human history.
Before farming, there were no cows to milk, no cheese wheels, and certainly no shelves lined with low-fat dairy products.
The ability to tolerate dairy — known as lactase persistence — only emerged in certain populations after the agricultural revolution, around 7,000 to 10,000 years ago.
That’s a blink of an eye in evolutionary terms.
But They Did Adapt… Eventually
Some groups adapted well. In places where herding became common, people developed the ability to digest lactose into adulthood.
But even then, dairy intake was far lower than it is today, and mostly in the form of fermented dairy products like cheese, yogurt, and kefir. These foods were raw, full-fat, and eaten in moderation.
Today, it’s normal to drink cow’s milk daily, eat ice cream on weekends, and throw cottage cheese into smoothies like it’s a superfood. But is this aligned with how we’re wired to eat?
Probably not.
Common Sense Check
Would your ancestors have milked a wild cow, skimmed the fat off, and drunk three servings a day?
Is Dairy Actually Good for Your Bones?
You’ve heard it since school: drink your milk for strong bones.
There’s some truth here. Milk and dairy products are rich in calcium and vitamin D, both of which are crucial for developing and maintaining bone mass.
Dairy intake during childhood and adolescence has been linked to achieving optimal peak bone mass, which can help reduce the risk of fractures later in life.
Low calcium intakes — particularly where dairy calcium is lacking — can lead to issues with bone density, especially in aging adults. That’s why many public health campaigns push for multiple servings of dairy per day.
But here’s the problem: more dairy doesn’t always mean better bones.
Too Much of a Good Thing?
Research on dairy’s ability to reduce bone fracture risk is mixed. Some studies show a modest benefit. Others show no significant effect, even in high milk consumption areas.
In fact, low dietary calcium intakes can be corrected through other foods or supplements, and excess dairy isn’t always the best fix.
And let’s not ignore the context — many traditional diets that support healthy bones include bone broth, organ meats, and perhaps some fruit and vegetables… not three glasses of skim milk.
So while milk and dairy can support bone health, they’re not the only route and are certainly not mandatory.
Common Sense Check
If dairy were the key to strong bones, wouldn’t countries with the highest milk intake have the lowest fracture rates? They don’t.
When Dairy Might Be Holding You Back
You’ve ditched seed oils, cut the sugar, and dropped the gluten. Maybe you’re eating nose-to-tail, training smart, sleeping better — but something still isn’t clicking.
This is where dairy can be a hidden roadblock.
For some, dairy consumption triggers inflammation, skin issues, fatigue, gut symptoms, or just that nagging feeling of being suboptimal.
And because milk and dairy products are so common — in your coffee, sauces, and “healthy” snacks — it’s easy to overlook.
Even if you’re not lactose intolerant, specific dairy proteins (like A1 casein) or the sheer quantity of modern dairy foods can cause issues, especially if you didn’t grow up drinking gallons of cow’s milk.
A Short Break Can Reveal a Lot
If you suspect dairy could be slowing you down, a short elimination — two to four weeks—can be eye-opening. Remove all dairy products (including ice cream, cheese, low-fat milk, and even cream cheese) and then reintroduce them slowly.
Watch how your energy, digestion, skin, and sleep respond. You might find you tolerate fermented dairy products like kefir or raw cheese just fine, but struggle with supermarket low-fat dairy products or diet milk.
The goal isn’t to demonize dairy — it’s to find out if it’s helping you thrive… or holding you back.
So… Should You Eat Dairy or Not?
Some thrive on full-fat dairy products, raw milk, and aged cheeses. Others feel better when they eat dairy rarely or not at all. That’s the honest answer.
Yes, milk and dairy products can offer essential nutrients like calcium and vitamin D.
Yes, fermented dairy products can help support gut health and provide a good source of fatty acids.
And no, saturated fats from dairy foods aren’t the heart attack fuel they were once made out to be.
But none of that matters if you feel bloated, tired, or inflamed every time you have a glass of milk.
The key is listening to your body, not just the label. Ask yourself:
- Do I feel better with or without dairy?
- Can I tolerate raw or lactose-free milk better than processed?
- Am I eating dairy because it helps… or because it’s there?
Make Better Dairy Choices
If you consume dairy products, aim for quality over quantity:
✅ Choose raw or traditionally made dairy products when possible
✅ Prefer fermented dairy products like kefir, yogurt, and cultured cheese
✅ Don’t fear dairy fat — especially if it’s from whole foods, not ultra-processed junk
✅ Skip the low-fat dairy products unless you know they work better for you
✅ And if you’re still unsure… test, observe, and trust your own data
Conclusion: Trust Your Gut — Literally
The truth is, dairy foods aren’t the enemy… but they’re not essential either.
If you tolerate milk and dairy products well — especially in their raw or fermented forms — they can be a solid source of calcium, vitamin D, healthy fatty acids, and other essential nutrients.
But it might be worth taking a step back if you’re relying on processed, pasteurized, low-fat dairy products because the label tells you to.
Ancestrally, we didn’t grow up drinking skim milk with every meal or scooping low-fat cottage cheese into protein tubs. We consumed dairy sparingly — and usually in its whole, unprocessed form.
The modern push for three servings of dairy a day? That’s a marketing legacy, not a biological one.
So, is dairy healthy?
That depends on the quality, the quantity, and you. There’s no harm in experimenting and no prize for following nutrition advice that doesn’t serve you.
It can be part of a real food, animal-based, or Ultimate Human diet… if your body tolerates it. Test and tweak is a motto that’s served me well.
And that’s it… have a nutritious day!
FAQs
Should you really avoid dairy?
Not always. If you tolerate milk and dairy products well, they can support bone health and provide essential nutrients. However, for some, reducing dairy intake may improve digestion and energy.
Is dairy milk actually healthy?
Cow’s milk contains calcium, vitamin D, protein, and fatty acids. Milk consumption can support a healthy diet for those who tolerate it, especially in whole or raw form.
Is it healthier to be dairy-free?
If you’re lactose intolerant or sensitive to dairy products, going dairy-free may help. But many thrive with fermented dairy products or lactose-free milk included in their dairy intake.
Is eliminating dairy good for you?
For some, yes. Removing milk and dairy can reduce symptoms like bloating, fatigue, or skin issues. It’s worth testing, especially if you’ve plateaued despite cutting other common triggers.
