Should You Go Dairy-Free to Fight Inflammation? Here’s What Science Says
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Can Dairy Cause Inflammation?

Can Dairy Cause Inflammation?
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Published on October 28, 2025
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If you’ve spent any time on social media, you’ve probably seen claims that dairy causes inflammation and could harm your health. But is there any truth to those claims?

Inflammation is your body’s response to injury or illness and is essential for healing and fighting infection. But high levels of sustained inflammation can lead to chronic conditions, such as heart disease, type 2 diabetes, and even some types of cancer. Your diet can also play a role.

So, where does dairy fit in?

Dairy and Inflammation: Is There a Connection?

The relationship between dairy and inflammation is not as straightforward as it may seem, which could explain why some people believe dairy is pro-inflammatory.

For instance, individuals with dairy sensitivities or allergies may, in fact, experience an inflammatory response from consuming dairy, perpetuating the idea that everyone should avoid dairy foods. “Personal experiences can lead some to believe dairy is inflammatory for everyone, but large reviews consistently show dairy does not cause inflammation for most people,” says Julie Pace, RDN, a registered dietitian-nutritionist and the owner of Core Nutrition Health and Wellness based in Ridgeland, Mississippi.

Another reason some people link dairy with inflammation is that some dairy foods, such as full-fat milk and cheese, contain saturated fat. “Research suggests that saturated fat intake can negatively impact the gut barrier, potentially leading to increased intestinal permeability and inflammation,” says Dahlia Marin, RDN, a Newport Beach, California–based registered dietitian-nutritionist and the cofounder of Married to Health.

The intestinal wall acts as a barrier that selectively absorbs nutrients and protects our bodies from potentially harmful substances like microorganisms and antigens. Changes in the permeability, or the rate at which these molecules are allowed to pass, can affect our immune system, which may lead to inflammation that impacts overall health.

While some dairy foods contain saturated fat, research indicates that they don’t cause inflammation the way other saturated fat foods do.

What the Research Says

Contrary to popular belief, multiple studies indicate that dairy foods are not linked to inflammation in healthy individuals. Indeed, dairy’s unique nutrient profile — including vitamin D, calcium, protein, bioactive peptides (groups of amino acids), and, in fermented dairy products, probiotics (microorganisms that live in the body) — may help suppress inflammation and reduce the risk of chronic disease.

“The relationship between dairy and inflammation has been well studied in high-quality research, including systematic reviews and randomized trials,” Pace says. “For most people, dairy does not cause inflammation and may even have a neutral or mild anti-inflammatory effect,” she adds.

This may seem surprising given the well-established link between high-saturated-fat diets and inflammation.

 But dairy fats don’t behave like saturated fats from other foods like fatty meats or fried foods. “Research shows the fat content in dairy does not significantly impact inflammation markers,” Pace says.

Fermented dairy products like yogurt and kefir may be particularly beneficial. “Fermented dairy is rich in beneficial bacteria that support gut health, which can actually lower inflammation,” says Supriya Rao, MD, a gastroenterologist at Integrated Gastroenterology Associates in Lowell, Massachusetts. This may offer protection against chronic low-grade inflammation associated with heart disease, type 2 diabetes, and metabolic syndrome (a cluster of conditions that increase your risk of heart disease and diabetes).

Still, more studies are needed to fully understand whether there’s a connection between dairy and inflammation for some individuals.

Do Dairy Sensitivities Cause Inflammation?

Individuals with dairy sensitivity (a broad term that refers to different conditions involving difficulty digesting dairy products) may be more prone to inflammatory responses from dairy foods.

You may have a dairy sensitivity and be more likely to develop inflammation if you experience stomach upset and bloating after eating dairy, Pace says. This includes people with the following conditions:

  • Primary lactose intolerance (a condition in which the body can’t break down sugar found in milk and dairy)
  • Irritable bowel syndrome (IBS, a gastrointestinal disorder that affects the intestines)
  • Inflammatory bowel disease (IBD, a group of chronic conditions that cause inflammation in the digestive tract)
  • Celiac disease (an autoimmune condition that causes digestive issues when gluten, a protein in wheat, is consumed)

Some people with lactose intolerance may still be able to enjoy specific dairy products without experiencing unwanted symptoms. “I’ve found that many patients, even with dairy intolerances, can tolerate Greek yogurt, which is likely due to its lower lactose content and the presence of probiotics,” Pace says.

Research supports this. Multiple studies in people with lactose intolerance demonstrate that the lactose in yogurt is more easily digested thanks to the probiotics that help break down milk sugars.

Those with milk protein allergy (an abnormal immune response to the protein found in cow’s milk) need to steer clear of dairy products altogether to avoid an allergic reaction and should look for dairy alternatives to help meet their needs for specific nutrients like calcium and vitamin D.

Healthy individuals without milk allergy or lactose intolerance shouldn’t find dairy foods problematic, and may benefit from including them as part of a balanced diet.

Dairy and Inflammation: Why the Myth Persists

Current evidence suggests that dairy is generally beneficial and does not promote inflammation in healthy individuals. But differences in study design and methods make it challenging to compare results and draw conclusions.

It's also important to note that some individuals, like those with lactose intolerance or a milk allergy, may experience an inflammatory response to dairy. Still, this reaction is specific to those with sensitivities.

“For the average healthy adult, dairy isn’t inflammatory — many studies prove this,” says Dr. Rao.

How to Incorporate Dairy Into an Anti-Inflammatory Diet: 4 Tips

Here’s how to incorporate dairy into a well-rounded anti-inflammatory diet.

  1. Aim for three servings daily. The U.S. Dietary Guidelines for Americans recommends this amount to help healthy adults meet goal intakes of calcium, vitamin D, and potassium.

     Dairy foods are also high in other beneficial nutrients, including vitamin A, vitamin B12, riboflavin, phosphorus, zinc, iodine, and selenium.
  2. Emphasize low-fat options. To limit saturated fat, pick low-fat dairy products whenever possible.

  3. Include fermented dairy products. Research shows that fermented dairy foods like yogurt and kefir help maintain a healthy gut microbiome (the collection of microorganisms that live in your GI tract), which may reduce inflammation. Rao recommends plain, unsweetened yogurt and kefir to cut back on added sugars.

  4. Look for lactose-free dairy when needed. The nutrient profile of dairy is difficult to replace with nondairy alternatives. Dairy foods are a great source of key nutrients, including calcium, vitamin D, potassium, and high-quality protein. So, if you have lactose intolerance, opt for lactose-free dairy to ensure you score these vital nutrients without unpleasant symptoms.

The Takeaway

  • Overwhelming evidence suggests that dairy foods do not cause inflammation in healthy individuals.
  • Fermented dairy, like yogurt, fermented cheese, and kefir, may have a mild anti-inflammatory effect.
  • Individuals with lactose intolerance may experience increased inflammation with dairy intake, although fermented dairy products may be tolerated.
  • Those with milk allergy should avoid dairy products altogether to avoid an allergic reaction.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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  13. Hess JM et al. Exploring the Links between Diet and Inflammation: Dairy Foods as Case Studies. Advances in Nutrition. October 2021.
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Lynn Grieger, RDN, CDCES

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Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

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