Dairy is a staple in many diets. But are the dairy products you’re eating on a regular basis harming your digestion, or are they helping it? While some forms of dairy contain probiotics and nutrients that support gut health, others can lead to bloating, gas, and discomfort when eaten in large quantities—especially for those with lactose intolerance or sensitivity. By learning about which dairy options work the best for your digestion, you can ensure you’re nourishing your body with what it needs and limiting what will cause issues.
To learn about some of the common culprits of bloating, along with the dairy products that could actually help with digestion, we spoke with Catherine Gervacio, a registered dietitian and nutrition consultant at WowMD. “To be clear though, dairies [typically] aren’t harmful at all,” she explains. “They just have to be taken in moderation. Also, health condition, as well as food allergies and intolerances have to be considered.” Find all of her expert insight below!
Best Dairy Products for Digestion and Bloating
Good news, dairy lovers! There are plenty of dairy products out there that can do wonders for your gut health and digestion. Here are Gervacio’s top recommendations:
1. Kefir
Kefir is one of the best dairy choices for digestion, thanks to the fact that its loaded with gut-loving probiotics. "This drink has probiotics (like Lactobacillus and Bifidobacterium) that help balance gut bacteria," Gervacio explains. "It helps improve digestion and reduce inflammation." These beneficial bacteria can keep your gut happy and healthy, and, in turn, may alleviate bloating and discomfort.
2. Greek Yogurt
Greek yogurt is another excellent option for gut health—and comes with so many health benefits in general. "Similar to kefir, it contains live active cultures that promote a healthy gut microbiome," Gervacio says. "So, it aids in digestion and boosts immunity. It’s also easier to digest than regular milk due to lower lactose levels." So, for those who struggle with lactose intolerance, Greek yogurt can be a more stomach-friendly choice to keep bloating and other digestive issues at bay.
3. Cottage Cheese
Cottage cheese is a protein-rich, digestive-friendly dairy option—especially when it contains added probiotics. "There are some brands that add probiotics," Gervacio notes. "This is to enhance gut flora and digestion. However, check for additives that may disrupt gut health." It's a good idea to be mindful when adding cottage cheese to your grocery cart; going with probiotic-rich brands and steering clear of additives will help you stay on track with your digestive goals.
Worst Dairy Products for Digestion and Bloating
Unfortunately, not all dairy is equal when it comes to health effects, especially as far as bloating goes. According to Gervacio, the following forms of dairy could take a toll on your stomach:
1. Full-Fat Milk
While full-fat milk isn't necessarily harmful, it can be difficult to digest for some individuals. In fact, Gervacio notes, "Many people benefit from it. However, there are some who have trouble digesting lactose. It causes bloating, gas, and diarrhea, especially for those with lactose intolerance or sensitivity." If you experience digestive issues after drinking whole milk, lactose-free alternatives or plant-based milks may be a better option.
2. Whipped Cream
Whipped cream is certainly delicious, but it could cause trouble for your digestive system due to its high fat and lactose content. "They are high in fat and lactose. Therefore, they can slow digestion and cause bloating or discomfort, especially (again) for those with lactose sensitivity," Gervacio says of this sweet treat. If you’re prone to bloating, it may be best to keep your whipped cream consumption to a minimum.
3. Ice Cream
There's no denying that ice cream is a tantalizingly tasty dessert, but unfortunately, it's also one of the worst offenders when it comes to bloating and digestive discomfort. "They are high in sugar, lactose, and artificial additives," says Gervacio. "This may cause gut imbalances, bloating, and inflammation." Say it ain't so! Especially if you're lactose intolerant or sensitive to high sugar intake, you may want to steer clear of ice cream—or just make it a special treat every now and then.
The Bottom Line
The good news for us cheese fanatics is that dairy isn’t inherently bad for digestion. Some products, however, can be more beneficial than others—especially for those with lactose intolerance or sensitivities. Eating probiotic-rich options like kefir, Greek yogurt, and cottage cheese can be a game-changer for your gut health, while high-lactose and high-fat dairy products like full-fat milk, whipped cream, and ice cream may contribute to bloating and discomfort. It's best to pay attention to your body and make smart diet decisions based on your individual needs. And when in doubt, speak to a doctor!
