Lactose affects taxonomic composition of the gut microbiota community by decreasing Bacteroidetes and enhancing levels of lactic acid bacteria taxa and the probiotic Bifidobacterium.
In general, fermented dairy foods are a better vehicle than probiotics supplements for the delivery of live bacteria to the digestive system. Dairy foods can buffer the stomach acids allowing good bacteria to survive and make it to the large intestine.
To set the record straight once and for all, we spoke with registered dietitian Caroline Margolis, RD, who shares why the idea that dairy is “bad” for your gut is a huge myth. Plus, she delves into the science-backed evidence that demonstrates why probiotic-rich dairy products can actually promote a healthy microbiome.
Dairy products are a desirable probiotic “delivery vehicle” for several reasons: Dairy foods can protect probiotic bacteria from high acid levels in the stomach, allowing higher levels of probiotics to reach the intestine.
People with lactose intolerance are unable to fully digest the sugar (lactose) in milk. As a result, they have diarrhea, gas and bloating after eating or drinking dairy products. The condition, which is also called lactose malabsorption, is usually harmless, but its symptoms can be uncomfortable.
The Bottom Line
Unless you have a milk allergy, research suggests that dairy is not the root cause of low-grade inflammation in the body.
"Dairy products that contain short-chain fatty acids such as butyrate play a role in gut health by providing energy to colon cells, maintaining the gut barrier function and reducing inflammation," explains Robbins.
"Coconut milk is a great option for those with digestive issues as it is easy to digest and is rich in lauric acid, which has antimicrobial properties that can help support a healthy gut microbiome," Parsad tells us. Sabat suggests going one step further and trying coconut kefir.
Conventional cow's milk — This is another food that can cause leaky gut. The component of dairy that harms your gut is the protein A1 casein. Also, the pasteurization process destroys vital enzymes, making sugars like lactose very difficult to digest.
Prebiotic and probiotic foods like whole grains, onions, garlic, fermented foods, miso and yogurt feed the good bacteria in your gut. A diet rich with fiber and prebiotics ensures that the bacteria grows.
Oat milk is also good for the gut – as eating foods that contain beta-glucan has also been linked to gut health.
Why it's good for you: A fermented food, yogurt naturally contains lots of probiotic cultures that strengthen the digestive tract. Some Greek yogurt also boasts added probiotics like Lactobacillus acidophilus and Lactobacillus casei that may help increase the good bacteria in your gut.
Above are two gut-friendly milk options, @fairlife lactose free milk (which is ultra filtered and has extra protein) and unsweetened almondmilk. You can also choose oatmilk, coconut milk or rice milk. All are considered lactose free and therefore more gut-friendly.
Move over almond milk. Flax milk is a great nondairy option if you're looking for an anti-inflammatory boost, says Staci Small, a registered dietitian based in Indiana. The milk is made with flax oil, which is rich in an omega-3 fatty acid called alpha-linolenic acid (ALA).
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.