Is Dairy Right for You?
A Functional Medicine Perspective on Dairy and Your Health
In the world of functional medicine, there’s no such thing as a one-size-fits-all diet, and dairy is one of the most debated foods in this conversation. While some people tolerate and even thrive on small amounts of high-quality dairy, others experience inflammation, digestive discomfort, skin flare-ups, or hormone imbalances. So, how do you know if dairy belongs in your diet?
Let’s break it down.
The Problem with Conventional Dairy
Most of the dairy found in grocery stores today comes from cows raised in concentrated animal feeding operations (CAFOs). These cows are often:
Injected with synthetic growth hormones (like rBGH) to increase milk production
Given routine antibiotics, which can disrupt your microbiome over time
Fed a grain-based diet (mostly GMO corn and soy), which alters the fatty acid profile of the milk and increases inflammatory omega-6s
This kind of dairy isn’t just unnatural, it’s often inflammatory, immune-disrupting, and hormonally imbalancing, especially for individuals already dealing with digestive or autoimmune issues.
Lactose vs. Casein Sensitivities
Many people assume lactose intolerance is the only reason to avoid dairy. But in functional medicine, we dig deeper.
Lactose Sensitivity: Lactose is the natural sugar in milk. People who are lactose intolerant lack the lactase enzyme to break it down, leading to bloating, gas, and diarrhea. This is more common in adults and certain ethnic groups.
Casein Sensitivity: Casein is one of the main proteins in dairy (along with whey). Many individuals, especially those with autoimmune conditions or leaky gut, react more strongly to A1 beta-casein, the type of casein found in most conventional cow’s milk. Symptoms can include fatigue, skin rashes, joint pain, and even mood changes.
Some people do better with A2 casein, found in milk from certain breeds like Jersey, Guernsey, and goats or sheep. These are often better tolerated because A2 proteins are more similar to human milk.
The Functional Medicine Approach: Test, Don’t Guess
Rather than categorically removing all dairy forever, we ask key questions:
How do you feel after eating dairy?
Are you experiencing acne, congestion, bloating, or fatigue?
Have you tried eliminating dairy and reintroducing clean sources to gauge your tolerance?
An elimination diet or food sensitivity testing can be powerful tools to help guide the process.
Clean Dairy Sources (If You Tolerate Dairy)
If you do tolerate dairy, choose the highest-quality sources available:
Grass-fed, organic milk or yogurt
Raw dairy (if legal in your area and from a trusted source)
Sheep or goat milk products (often easier to digest)
A2 milk from verified A2-producing cows
These options typically have higher nutrient density (including omega-3s, CLA, and fat-soluble vitamins like A and K2) and fewer inflammatory compounds.
Dairy-Free Alternatives (For Sensitive Individuals)
For those who don’t tolerate dairy, the good news is that there are now many cleaner, more nourishing alternatives than ever before. Look for unsweetened, additive-free options:
Almond, coconut, cashew, and macadamia milks
Hemp and flaxseed milk
Plant-based yogurts with live probiotics
Ghee (clarified butter) – often tolerated by those who are lactose or casein sensitive
Check for these clean labels: No gums, no carrageenan, no seed oils, and minimal added sugar.
Bottom Line
From a functional medicine lens, dairy isn’t inherently “bad,” but context is everything. Your gut health, immune status, genetics, and food quality all determine whether dairy helps or harms your health. By prioritizing quality, listening to your body, and working with a knowledgeable practitioner, you can find the right approach for you.
