Milk
Where milk sits on the inflammation scale
Milk is not inflammatory for most people, and the feeding trials are surprisingly consistent about it. In the trials where adults drank milk for weeks, the inflammation markers measured in a blood test did not go up, and pooled together they came down a little. That held for healthy people and for people carrying extra weight or dealing with blood sugar problems.
Milk scores 5 out of 10 on the inflammation scale because of the people those trials average over. Most adults in the world stop making enough of the enzyme that breaks down lactose, the sugar in milk, once childhood ends. For them a glass means bloating and cramps, and that irritation is real even when a blood test shows nothing.
Milk protein is a separate matter. It is one of the more common trigger foods in autoimmune conditions, in eczema and in acne. It is there in lactose-free milk too, because only the sugar has been removed.
Plain milk and flavoured milk are not the same product. Milkshakes and sweetened coffee drinks are mostly sugar, and that is where the inflammatory load actually sits.
If milk agrees with you, a glass a day fits comfortably. If you are not sure, cut it out completely for three weeks and then bring it back. Your own reaction will answer the question faster than the research can.
Milk on the AIP diet
Milk is not allowed on the Autoimmune Protocol. AIP removes every form of dairy during the elimination phase, and milk is the clearest case, because it carries both the lactose and the milk proteins that tend to keep symptoms going. Dairy is one of the last groups reintroduced, and that normally starts with ghee rather than a glass of milk. For coffee, unsweetened coconut milk is the usual stand-in.
Benefits
- One cup covers around a third of the day's calcium, and most adults fall short
- One of the few everyday foods bringing calcium, vitamin B12 and iodine in the same glass
- Across the feeding trials, milk did not raise the inflammation markers a doctor measures
- Cheap, filling protein that needs no preparation at all
Watch out for
- Most adults worldwide lose the ability to digest lactose properly, and for them milk means bloating and cramps
- Milk protein is a common trigger in autoimmune conditions, eczema and acne
- Flavoured milk, milkshakes and sweetened coffee drinks are mostly sugar, which is a different food
- Whole milk adds up in saturated fat if you drink several glasses a day
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Frequently asked
Is milk inflammatory?
For most people, no. In the trials where people drank milk for weeks, the inflammation markers a doctor measures in a blood test did not go up, and several studies saw them drop a little. The people who do react are usually lactose intolerant or sensitive to milk protein, and for them the reaction is real.
Does milk cause joint pain?
Not for most people, but it does for some. Dairy is a common trigger in autoimmune conditions, and joint pain is one of the ways that shows up. The only way to know is to cut milk out completely for three weeks, then bring it back and pay attention to what happens.
Is almond or oat milk less inflammatory than cow's milk?
Unsweetened almond milk is the safer bet if dairy does not agree with you, because it skips both the lactose and the milk protein. Oat milk is less obvious: many brands add oils and sugar, and it raises blood sugar faster than cow's milk does. Read the ingredient list, not the front of the carton.
Can I drink milk on an anti-inflammatory diet?
Yes, if it agrees with you. The Mediterranean diet is the most studied anti-inflammatory way of eating there is, and it includes milk and yogurt in moderate amounts. The exception is the Autoimmune Protocol, which removes all dairy.
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