Dairy has long been part of our diets, but now attracts contrasting opinions: is it as beneficial as claimed, or better avoided?
This article explores its nutrients, digestive difficulties and alternatives, particularly for people seeking better nutrition and performance.
What are dairy products?
Dairy comes from mammalian milk, mainly cows but also sheep, goats and buffalo. Products include milk, cheese, yoghurt, kefir, butter and cream. They provide high-quality protein, calcium, vitamins and fats.
Dairy benefits
Beyond nutrients, dairy offers versatility and benefits ranging from digestion to fullness.
Dietary versatility
Include dairy in smoothies, desserts, sauces and main meals. Different textures and flavours suit varied preferences and needs.
Digestive health
Fermented yoghurt and kefir contain probiotics supporting microbiota balance and digestion, particularly with reduced lactose tolerance.
Fullness and appetite management
Protein and healthy fats prolong fullness, supporting body composition and hunger regulation.
Hydration and recovery
Water, potassium, calcium and protein make milk products useful for post-training recovery and hydration.
How much dairy can I eat daily?
No fixed amount suits everyone. Including dairy or avoiding it can both be appropriate. Adapt intake to individual needs, preferences and tolerance.
Some people include it daily for protein, calcium and beneficial probiotics. Others reduce or eliminate it without deficiencies if nutrients come from other sources.
Adapt nutrition to lifestyle, sporting performance and wellbeing. Rather than generic recommendations, find the quantity and dairy types that suit each person.
Nutritional value
Dairy offers a distinctive combination of nutrients for bone, muscle and metabolic health. Different products suit different needs and goals.
Milk
One of the most complete nutrient sources, supplying quality protein, calcium, phosphorus and vitamins A, D and B. It supports bone and muscle health and hydration.
Whole milk
- Kcal: 64 kcal
- Protein: 3.2 g – 20%
- Carbohydrates: 4.8 g – 30%
- Fat: 3.5 g – 50%
Skimmed milk
- Kcal: 35 kcal
- Protein: 3.4 g – 40%
- Carbohydrates: 5.0 g – 55%
- Fat: 0.1 g – 5%
Whole milk has more fat and calories; skimmed milk retains protein and calcium with less fat.
Yoghurt
Yoghurt provides probiotics, calcium and protein. Fermentation improves tolerance for some people with lactose intolerance.
Plain yoghurt
- Kcal: 60 kcal
- Protein: 3.5 g – 23%
- Carbohydrates: 4.7 g – 31%
- Fat: 3 g – 46%
Greek yoghurt
- Kcal: 118 kcal
- Protein: 3.4 g – 11.5%
- Carbohydrates: 3.6 g – 12.2%
- Fat: 10 g – 76.2%
Low-fat yoghurt
- Kcal: 45 kcal
- Protein: 4.5 g – 40%
- Carbohydrates: 6 g – 53%
- Fat: 0.2 g – 7%
High-protein yoghurt
- Kcal: 55 kcal
- Protein: 10 g – 73%
- Carbohydrates: 3 g – 22%
- Fat: 0.2 g – 5%
Both Greek yoghurt and plain yoghurt contain similar protein, but Greek yoghurt has more fat. For lower-fat choices, consider low-fat yoghurt and high-protein options, remembering that the latter provides the most protein .
Cheese
Cheese provides concentrated nutrients, particularly calcium and protein. Fat and sodium vary by type; choose less processed, lower-sodium options.
Fat-free cheese
-
Kcal: 60 kcal
-
Protein: 11 g – 73%
-
Carbohydrates: 4 g – 27%
-
Fat: 0.5 g – 7%
Fresh cheese
- Kcal: 85 kcal
- Protein: 10 g – 47%
- Carbohydrates: 3 g – 14%
- Fat: 6 g – 39%
Semi-aged cheese
-
Kcal: 320 kcal
-
Protein: 25 g – 31%
-
Carbohydrates: 2 g – 2%
-
Fat: 26 g – 67%
Aged cheese
- Kcal: 400 kcal
- Protein: 30 g – 30%
- Carbohydrates: 2 g – 2%
- Fat: 33 g – 68%
Aged and semi-aged cheese contain more calories and fat; fat-free or fresh cheese offers fewer calories and more protein.
Kefir
This fermented dairy has more diverse beneficial microorganisms than yoghurt, with digestive and microbiota benefits.
- Kcal: 50 kcal
- Protein: 3.5 g – 28%
- Carbohydrates: 4 g – 32%
- Fat: 2 g – 40%
Similar to yoghurt, with more varied probiotics for digestive health.
Butter
Butter contains short-chain fatty acids, including butyrate, which fuels colon cells and may support intestinal health.
- Kcal: 750 kcal
- Protein: 1 g – 1%
- Carbohydrates: 0.5 g – 0.5%
- Fat: 82 g – 98%
High in saturated fat, it should be consumed moderately within balanced eating.
Why does dairy cause discomfort for some people?
Possible reasons include:
- Lactose intolerance: insufficient small-intestinal lactase, the enzyme breaking down milk sugar, can cause bloating, diarrhoea and gas.
- Milk protein allergy: less commonly, immune reactions to casein or beta-lactoglobulin range from mild to severe.
- Sensitivity to other components: other dairy components or additives in processed products may cause sensitivity.
Dairy-related intolerance and allergy
It is essential to distinguish lactose intolerance from milk allergy.
Lactose intolerance affects digestive breakdown and absorption, while milk allergy is an immune reaction to milk proteins.
People with milk allergy should avoid dairy and choose safe plant alternatives.
Must lactose-intolerant people stop all dairy?
Not necessarily. Depending on severity, lactose-free dairy or fermented yoghurt and kefir may be better tolerated. Adapt intake to individual lactose tolerance.
Completely eliminating lactose-containing dairy may make intolerance more pronounced over time because lactaseproduction may decline further without exposure. The gut adapts to habitual intake, so complete absence may reduce tolerance over time.
Some people with mild or moderate intolerance may benefit from controlled small amounts of lactose-containing dairy, supporting adaptation rather than complete elimination.
Alternatives to traditional dairy
Options exist for those unable or preferring not to consume dairy:
Plant-based drinks
Almond, oat, rice, coconut and soya drinks are popular alternatives. Soya has protein similar to cow’s milk. Not all naturally supply calcium, so choose fortified versions without added sugar.
Lactose-free products
Lactose-free milk, yoghurt and cheese contain lactose already broken into simple sugars for easier digestion. They retain conventional nutrients and suit people wanting to keep dairy despite intolerance.
Which dairy products suit pre-training meals?
Dairy before training may provide energy and support performance. Avoid very fatty aged cheese, Greek yoghurt or cream, which can delay digestion and cause discomfort.
Prioritise more protein and carbohydrates, for example:
- High-protein yoghurt or kefir
- Skimmed or semi-skimmed milk
- Milk and fruit smoothies.
- Fresh cheese or cottage cheese
Ideally eat these at least 40 minutes before exercise for absorption and comfort.
Is high-protein dairy better?
Protein content alone does not determine quality: goals and overall dietary balance matter.
High-protein yoghurt or fresh cheese can increase protein intake, but lower-protein dairy also provides calcium, probiotics and healthy fats.
Consider overall diet and individual needs.
Is dairy fat unhealthy?
Debate often focuses on saturated fats, but recent research suggests not all saturated fats are alike. Full-fat dairy contains bioactive fatty acidswith potentially neutral or beneficial cardiovascular and metabolic effects. For example, fatty acids with short chains, including butyric acid, may benefit gut healthby supporting microbiota and reducing inflammation.
Overall diet determines dairy fat’s impact. Moderate intake can fit a healthy lifestyle. People needing less saturated fat, such as with high cholesterol, may prefer semi-skimmed or skimmed versionsthat retain most nutrients with less fat.
Choosing quality dairy
Read nutrition labelsand prioritise few ingredients, little added sugar and lower sodium.
Choose fresh products from known sources where possible.
Everyday dairy tips
📌 Prioritise quality dairy: good products usually have few ingredients.
📌 Adapt quantities to your actual circumstances and needs.
📌 One uncomfortable experience with a product does not mean all dairy disagrees with you. Listen to your body and try different types, combinations and quantities to understand tolerance.
📌 If you are lactose intolerant, adapt products to your tolerance or choose lactose-free options.
📌 Use yoghurt’s versatility to support gut health. Beyond main meals, add it to sauces, pancake mixtures or desserts.
Conclusion
Dairy can be a valuable part of balanced eating and an active lifestyle. Understanding benefits, intolerance and alternatives supports informed, individual choices.
If unsure, consult your nutritionist to adapt dairy to your plan.
References
- UVA Health. (October 2023). 16171 Spanish–Managing Lactose Intolerance (patient handout view).
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). (February 2018). Eating, diet and nutrition for lactose intolerance.
- American Dairy Association North East. (2024). Dairy benefits.
- Nemours KidsHealth. (May 2023). Lactose intolerance (for teens).
- Mayo Clinic. (March 2022). Lactose intolerance: symptoms and causes.
- Ministry of Health, Consumer Affairs and Social Welfare, Spain. (2021). Spanish Food Composition Database (BEDCA). Retrieved from https://www.bedca.net/
- EDUALIMENTARIA. (October 2023). Recommendations for avoiding lactose intolerance symptoms.
- Anchor México. What are the benefits of dairy consumption?.
