What Are Dairy Products?
Dairy products encompass milk and any foods derived from milk, including butter, cheese, ice cream, yogurt, and condensed or dried milk. Milk has been a staple in human diets since ancient times, providing both fresh and storable sources of nutrition.
While many countries consume milk directly in its fresh form, the majority of milk worldwide is processed into stable dairy products that are traded globally, such as butter, cheese, dried milk, ice cream, and condensed milk.
Sources of Milk
While cow’s milk is the most commonly consumed milk globally, several other animals are also used for milk production, depending on regional preferences:
Though this section focuses on cow’s milk, the same processing techniques can be applied to milk from other species.
Advances in Dairy Farming
Dairy farming has seen significant advancements over the years. In the early 1800s, the average dairy cow produced less than 1,500 litres (396 gallons) of milk annually.
With improvements in animal nutrition and selective breeding, a modern cow now produces about 6,500 litres (1,717 gallons) of milk per year, with some cows reaching 10,000 litres (2,641 gallons).
Holstein-Friesian cows are known for their high milk output, while breeds like Ayrshire, Brown Swiss, Guernsey, and Jersey are valued for their milk’s higher content of fat, protein, and total solids. These qualities make different breeds valuable for specific dairy products.
Clearing Up Dairy Misconceptions
In this article, I aim to clear up a few common misconceptions about dairy foods when it comes to Candida and general health. You’ll find evidence from modern studies that support some of my long-held views on dairy. Understanding how dairy affects your body, especially in relation to gut health, is key to making informed dietary choices.
Is It Important to Consume Dairy Food?
Eating or drinking dairy products offers numerous health benefits, particularly for building and maintaining a strong and healthy body. Dairy foods are a rich source of essential nutrients that play a vital role in overall health and the maintenance of various bodily functions. Key nutrients found in dairy include:
Incorporating dairy into your diet can help ensure you meet the daily requirements for these vital nutrients, contributing to overall health and well-being.
Should I Consume Dairy Products If I Have Candida Overgrowth?
Tune-In To Your Gut’s Dairy Frequency!
One common question that often arises, particularly in relation to the Candida diet, is: “Can I have dairy products?” Unfortunately, there is no clear-cut answer. Some say yes, while others advise against it.
But what are these opinions based on—social media, theories, or actual science? The reality is that some types of dairy may be fine for you, while others may not, and the best person to figure that out is yourself!
Factors That Affect Dairy Tolerance
Your ability to tolerate dairy on a Candida diet—or any gut-related condition—depends on several factors:
Dairy Allergies vs. Dairy Intolerances
Some individuals may experience a food allergy, others a food intolerance. Read more here to know the different between an allergy and an intolerance: Food Allergies and Intolerances
Becoming More Self-Observant
Cultivating self-observation is key to understanding how your body reacts to dairy products. Rather than solely relying on external advice or online sources, it’s far better to notice how your unique gut responds to dairy.
Everyone’s digestive system is different, and reintroducing foods you previously ate—such as dairy, gluten, or other potentially problematic foods—requires a thoughtful and gradual approach. This process is known as the food withdrawal and food challenge method.
By removing certain foods from your diet for a set period and then gradually reintroducing them, you can observe firsthand which foods trigger symptoms and which do not. This personalized approach helps you distinguish fact from fiction about food sensitivities, transforming previously “forbidden” foods into ones that may actually be permitted, based on your individual gut microbiome.
Observing Dairy’s Impact on Your Gut
Pay close attention to your body after consuming dairy products like butter, cheese, or milk. A few questions to consider:
Specific Dairy Scenarios to Watch For
By becoming more in tune with your gut, you’ll better understand how dairy affects your digestion and health, allowing for more informed food choices.
Listen to Your Body, Not Just Somebody’s “Advice”
It’s crucial to listen to your own gut rather than following blanket advice that assumes one diet works for everyone. I’m not convinced that all dairy products need to be eliminated for long periods. In fact, dairy products like butter, ghee, yogurt, and kefir are often well-tolerated during the Candida diet. This is where self-observance comes in—you will determine what suits you and what doesn’t through your personal experience, rather than relying solely on generalized dietary rules.
By paying attention to your body’s signals and observing how you react to different foods, you can tailor your diet to your unique needs.
Key Considerations for Dairy and Gut Health
There are important concepts to understand when considering dairy in relation to gut health issues like Candida infection, SIBO, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD):
Myth Busters – Mature Cheese Is OK With Candida Diet
Many people believe that all dairy, especially cheese, should be avoided on a Candida diet, but I encourage you to keep an open mind. From my experience, small amounts of high-quality, mature cheese can be tolerated by many people, even those with Candida-imbalances. In fact, some cheeses may even offer gut health benefits, contrary to what social media is telling us.
You can read more about cheese and Candida on the Dairy Allergy page, especially the expert opinion by medical mycologist Dr.John Rippon. Eating yeast-containing foods does not promote the growth nor manipulation of Candida species.
Recent studies support this by showing that cheese consumption can increase beneficial gut bacteria like Bifidobacteria and Lactococcus lactis known for their positive immune metabolic effects. These studies also found a reduction in harmful bacteria such as Bacteroides and Clostridia, which are often linked to gut infections, resulted due to consumption of cheese. (Aslam et al., 2020; Farag et al., 2020; Zhao et al., 2019a).
Additionally, compared to milk, cheese has been shown to significantly raise levels of important metabolites such as butyrate, hippurate, and malonate, compounds that promote gut health and a balanced microbiome (Zheng 2015).
A 2017 study highlighted the link between hippurate and a diverse microbiome, suggesting that diets rich in polyphenol-containing foods (like fruit, whole grains, and coffee) support a broader range of beneficial gut microbes (Pallister 2017).
This research points to the potential of cheese, in moderation, to complement a diet that fosters gut health, even in those managing Candida.
“Eating yeast-containing foods does not promote the growth nor manipulation of Candida species“
John Rippon Ph.D Medical Mycologist
Aged Cheese
The best-aged cheeses to consume for beneficial bacteria and yeasts include:
When choosing aged cheeses for their probiotic benefits, look for those that are traditionally made and avoid highly processed varieties, as processing can reduce the levels of beneficial bacteria.
Caution With Dairy When First Starting The Candida Diet
When starting the Candida diet, especially if you have chronic gut issues, allergies, or autoimmune concerns, it’s advisable to avoid dairy products during the initial weeks or months of treatment. Dairy can be difficult for some people to digest, particularly if they have compromised gut health.
However, it’s important to remember that not everyone reacts to dairy in the same way, and for some, small amounts of high-quality, minimally processed dairy products can actually benefit health.
Minimally Processed Dairy Products
Dairy products such as kefir, yogurt, buttermilk, cream, and various types of aged cheeses can be beneficial, especially when made from minimally processed cow or goat milk. These products often contain probiotics, which can help support gut health.
You may find these at your local farmer’s market or specialty food shops, which tend to carry less processed, more natural dairy options.
Gradual Dairy Reintroduction
During the first few weeks of treatment, it’s wise to avoid foods that are potentially contentious, including dairy, just to be on the safe side. If you suspect dairy may be an issue, it’s best to hold off until your gut starts to improve. However, if you’re unsure or uncomfortable with eliminating dairy altogether, you can always take a cautious, gradual approach to reintroducing it later on.
Understanding Food Reactions
Some people develop a strong conviction that their health issues are rooted in food allergies. One study showed that women reported food intolerances more frequently than men and often tested positive in food challenge tests, reflecting their heightened perception of food reactions (Young 1994).
The causes of adverse food reactions vary greatly, ranging from genuine food allergies to food intolerances, which can be triggered by factors like lactase deficiency or histamine reactions. In fact, a study found that 20% to 45% of the population reports adverse reactions to food, but there can be difficulty in determining whether these reactions are true allergies or something else (Teufel 2007).
Conclusion
While it’s smart to be cautious with dairy when first starting the Candida diet, not everyone will need to avoid it completely. If you suspect a dairy issue, give yourself time to heal and then consider reintroducing small amounts of minimally processed dairy products to assess your tolerance. Keep an open mind, but listen to your body, and if in doubt, consult a healthcare professional for proper testing and guidance.
Is Dairy Pro-Inflammatory?
Dairy products have often been misrepresented as “strongly inflammatory” or even “toxic” by some online sources. However, there is a polarised debate on this topic, with just as many anti-dairy claims as there are pro-dairy endorsements. This divide can be compared to differences in politics or religion, where extreme viewpoints often arise, especially in diet and nutrition discussions.
Perhaps the truth lies somewhere in the middle, as extreme views regarding food and diets rarely provide beneficial outcomes.
Recent Studies on Dairy and Inflammation
Contrary to the inflammatory claims, long-term studies now suggest that dairy products actually exhibit anti-inflammatory effects. A comprehensive review of 52 clinical studies published in Critical Reviews in Food Science and Nutrition concluded that dairy products generally have anti-inflammatory properties, except for those allergic to cow’s milk (Bordoni et al., 2017).
Inflammatory Biomarkers and Dairy
Recent evidence has raised controversy regarding dairy’s role in inflammation. A systematic review evaluated the scientific data from the past five years on how dairy affects inflammatory markers like C-reactive protein, interleukins, cytokines, and other pro-inflammatory genes. Sixteen studies were reviewed, involving both healthy individuals and those who were overweight, obese, or had metabolic syndrome or Type 2 diabetes.
In conclusion, the overall body of research suggests that dairy products are not inherently inflammatory and may even have anti-inflammatory properties, particularly for those without allergies or intolerances to dairy components.
Commercially Produced Cow’s Milk
Fresh milk spoils quickly, so it requires treatment to extend its shelf life. Commercial milk production involves a series of processes designed to preserve milk and make it more convenient to store, but this also significantly alters the milk from its natural state.
Spray Drying
Spray drying is a common method used to remove water from milk, turning it into milk powder. This process prevents the growth of microorganisms and makes the milk’s components more stable for storage.
Before spray drying, milk undergoes several steps:
These processes alter the chemical, physical, and nutritional characteristics of milk. Factors such as how milk is processed, stored, and used determine its final properties.
In essence, commercially processed milk becomes a highly refined product. When compared to fresh, raw cow’s milk, the processed version loses some of its natural qualities, making raw milk nearly incomparable.
Organic Grass-Fed Dairy
Research indicates that feeding grain to calves over extended periods, instead of allowing them access to fresh grass, can lead to a more severe fatty acid imbalance (Nogoy et al., 2022).
This is a notable issue in many parts of the world, especially in the USA, where a large portion of cattle are grain-fed to “fatten” them before sale.
With some research, it is possible to find meat and dairy products from cattle, sheep, and bison raised without hormones or antibiotics, reared naturally in free-range environments. Many companies in the U.S. and other countries specialize in these kinds of premium products.
Studies conducted over 30 years support the benefits of grass-fed beef over grain-fed beef:
For the best health benefits, it is recommended to consume meat and dairy from cattle that have been exclusively raised on grass. This ensures a more favourable fatty acid profile and a higher antioxidant content (Daly 2010).
Unpasteurised Milk Promotes Lactobacillus
A study conducted over a three-month period, involving two dozen students in a natural cooking course, explored the effects of raw cow’s milk and associated dairy products. The results were significant:
The researchers concluded that while safety concerns regarding “raw” foods should be taken into account, unpasteurised milk and dairy products are associated with the growth of beneficial Lactobacillus in the human gut (Butler 2020).
An interesting perspective from the Weston A. Price Foundation:
“If we wish to re-establish as a nation of prosperous farmers in the best tradition, buy organic butter, cream, whole milk, whole yoghurt, and barn-free eggs. These bring good and fair profits to the producer without concentrating power in the hands of conglomerates” (Fallon 2000).
Dairy Helps Modify Gut Microbiota Composition
Numerous studies point to the multiple health benefits of dairy products, particularly in supporting the healthy development of the gut microbiota. A systematic literature search using databases like Medline, CINAHL, Embase, Scopus, and PubMed reviewed the effects of dairy on gut microbiota in adults.
This evidence suggests dairy consumption plays a role in enhancing gut health by modifying its microbiota composition.
Milk Protein Has Anti-Microbial Properties
Recent studies have begun to explore the antifungal activity of dairy protein isolates, focusing on the effects against species of Candida.
This emerging research highlights the health-promoting potential of milk proteins, particularly in combating fungal pathogens like Candida.
Should I Use Plant Based Milks?
In recent years, dairy products have often been labelled as “bad” foods, leading to a surge in the popularity of plant-based milks like those made from soy, rice, almond, and oat.
Many individuals are opting for these alternatives due to concerns about the health effects of dairy. However, it’s important to weigh the benefits and potential drawbacks of plant-based milks, especially if you have specific health conditions such as Candida or SIBO.
The Benefits of Dairy
Potential Downsides of Plant-Based Milks
Soy Milk Is High Protein
Soy drink is the only plant-based milk substitute that approximates the protein content of cow’s milk, whereas the protein contents of the drinks based on oat, rice, and almonds are extremely low. (Mäkinen 2016). The concern with soy is the potential for allergies, soy allergies are less common than cow’s milk allergy (CMA). CMA affects 2–3% of children while soy allergy about 0.4% of children. (Kattan et al., 2011).
If you don’t have any soy-based allergies, soy milk may be good to included in your diet regularly, especially if you are over 50 yrs of age.
Fermented Dairy Products Can Help Your Gut Heal
Fermented dairy products are an excellent choice for gut health, particularly when you’re dealing with digestive issues like Candida. The fermentation process offers a double benefit: it reduces the amount of lactose (milk sugar) in the food, making it easier to digest, and it promotes the growth of probiotic cultures, which help replenish beneficial bacteria in your gut.
Benefits of Fermented Dairy
- Probiotic-Rich: Fermented dairy products like yogurt and kefir contain live cultures that support the growth of good bacteria in your digestive system.
- Lower Lactose Levels: The fermentation process reduces the lactose content, making these products more tolerable for those sensitive to lactose.
- Easy to Make at Home: You can ferment your own yogurt or kefir with minimal effort, allowing you to control the ingredients and ensure high probiotic content.
Yogurt
One of the best probiotic foods you can add to your Candida diet is natural yogurt. Here’s why:
- Probiotic-Rich: It’s a widely available source of probiotics. Today, finding yogurt with live active cultures is easy, but be sure to check the label to confirm.
- No Added Sugars: Always opt for plain, unsweetened yogurt with live probiotic cultures, as sugar feeds harmful bacteria and yeast like Candida.
Kefir
Kefir is another fermented dairy product that’s rapidly gaining popularity. Unlike yogurt, kefir has a different probiotic profile, offering a wider variety of beneficial bacteria and yeast strains.
- Tangy Flavor: Kefir has a tangier taste than yogurt and offers a unique set of probiotics. It can complement yogurt in your diet.
- Great for Gut Recovery: Kefir’s probiotics can be especially helpful in replenishing beneficial gut bacteria during recovery from digestive issues.
Both yogurt and kefir can play a significant role in helping your gut heal, and the best part is, you can easily make them at home. These fermented foods are a key component of a healthy gut microbiome and can aid in your overall recovery.
High-Calcium Foods For Those Who Don’t Eat or Drink Dairy Foods
For individuals who avoid dairy, there are several alternative sources of calcium to support your nutritional needs. While fortified soy milk and yogurt are included in the dairy group due to their similar nutritional profiles to dairy milk and yogurt, other plant-based “milks” like almond, rice, coconut, oat, and hemp do not qualify as dairy group members despite often being calcium-fortified.
This is because their overall nutritional content differs from that of dairy and fortified soy products.
The body’s ability to absorb calcium from these sources can vary, so it’s important to include a variety of calcium-rich foods in your diet to ensure adequate intake.
Here are some excellent non-dairy sources of calcium:
The Bottom Line
Dairy should not be viewed as either a hero or a villain in terms of overall health advantages. A slice of mature cheese on a piece of sourdough bread or a small amount of yogurt can help you get some of the essential nutrients you need.
For those with Candida, I would recommend Greek yogurt as I always have, if you can tolerate small amounts regularly, great. But if you can’t tolerate yogurt, don’t stop trying. It may be the brand you have tried, try another brand. Or, it may be simply that your gut isn’t ready to accept yogurt yet, and that’s OK.
Keep in mind that eating a well-balanced diet that includes a wide selection of fresh and healthy foods, including plenty of green leafy vegetables, nuts, legumes, and seeds can help you get the calcium, magnesium and good protein levels you need, rather than relying on dairy to fulfil these needs.
Some people may benefit from low-fat dairy, helping to lower their intake of saturated fat while still providing good amounts of nutrients.
You can also choose almond, oat, and soy milk substitutes, but keep in mind that they have less protein than milk and dairy foods do. Avoid flavoured milk and flavoured yogurt, they usually contain a lot of sugar. I advise plain Greek yoghurt as a single dairy product to always have on hand.
Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019 after 34 years of clinic. I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page, Reddit page and YouTube channel, including this website.
