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Many people wonder if dairy makes arthritis inflammation worse or better. This article explores the research, explains how dairy affects the body, and shares evidence-based insights readers can use. Help someone cut through the confusion and make informed nutrition choices. Please make a gift today
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Dairy Sensitivity
Given the conflicting research findings, you might be wondering what types of dairy (if any) you should include in your diet. The short answer: It depends.
Some people are unable to fully digest lactose, the sugar naturally present in milk products. If you’re lactose intolerant, you probably know it already. Symptoms include gas, diarrhea and bloating after drinking milk or eating dairy products.
Some people who can digest lactose might be sensitive to other components of dairy. For example, researchers are exploring a type of protein called A1 beta-casein protein, which is found in most milk in the U.S. Some breeds of cattle, however, produce milk with only the A2 version of beta-casein. A handful of small studies have suggested that people who drink A2-only milk may be less likely to experience digestive upset and might have lower levels of systemic inflammation. But the research is still preliminary, so conclusions can’t be drawn about how A1 might affect people with inflammatory arthritis. Dairy Elimination Diet
Anecdotally, some people with arthritis and related conditions find that avoiding certain foods can reduce flares. For others, dietary choices don’t seem to make much difference. To find out if you’re sensitive to cow’s milk, you might consider an elimination diet. You simply cut out dairy for a while and then reintroduce it to see how you respond.
If you don’t notice any negative symptoms, you can likely resume shopping in the dairy aisle without worry, says Simin Meydani, PhD, a senior scientist at the Nutritional Immunology Laboratory at Tufts University in Medford, Mass. If you aren’t lactose intolerant or dairy sensitive, Meydani recommends eating yogurt to reap the probiotic benefits.
Yet as with just about everything in life, moderation matters for dairy, too, she says. Overeating full-fat dairy or sugar-sweetened dairy can contribute to weight gain – and obesity itself is associated with chronic inflammation. “Controlling weight is important in terms of reducing inflammation,” she says. Sticking to low-fat dairy choices can help control weight and help reduce inflammation. Dairy Substitutes
If you decide to cut back on dairy, make sure you’re choosing other foods with those nutrients. Good sources of calcium include collard greens; kale; soybeans; chickpeas; almonds; and calcium-fortified juices and non-dairy milks (soy, almond, hemp, rice). For Vitamin D, look to eggs and fortified juices, cereals and non-dairy milks.
Make sure to check the label of milk substitutes. Some of them have a lot of added sugars, so you may want to opt for unsweetened varieties. Plus, if you eliminate dairy, pay attention to what you’re replacing it with, says Dr. Hu. Reaching for a donut instead of plain yogurt for breakfast might set you up for bigger health problems.
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