Inflammation, the body’s natural response to injury or infection, is a vital process for healing and protection. However, when inflammation becomes chronic, it can lead to various health issues. Diet plays a significant role in either mitigating or exacerbating inflammation, with protein being a key player. While many proteins offer essential nutrients and support overall health, some healthy proteins can inadvertently promote inflammation when consumed in excess or in specific forms.
We spoke with Mary Sabat, MS, RDN, LD, to learn about the one seemingly healthy protein that can actually promote inflammation. Sabat revealed that milk is the one food item we should limit if we want to decrease levels of inflammation. Read on to find out why.
Milk
Milk, a staple in many diets, is a rich source of protein and essential nutrients. However, for some individuals, particularly those who are lactose intolerant or have specific sensitivities, the consumption of milk and dairy products can trigger increased inflammation. This inflammatory response is often due to the body's immune reaction to milk proteins, such as casein and whey, which can be recognized as foreign invaders in some individuals.
"Many people are lactose intolerant, which means they lack the enzyme lactase needed to digest lactose, the sugar in milk. While casein itself does not contain lactose, dairy products containing casein often trigger symptoms in lactose-intolerant individuals due to the presence of residual lactose in those products. The resulting digestive discomfort can lead to inflammation and other symptoms," Sabat says.
She also shared that certain individuals may develop sensitivity or intolerance to dairy proteins, such as casein, leading to symptoms like digestive distress, bloating, and inflammation. This condition differs from lactose intolerance and is often associated with the body's reaction to these specific proteins.
The Bottom Line
For those who experience inflammation related to milk consumption, alternative dairy or non-dairy sources of protein, such as soy, almond, or oat milk, may be better options to maintain a balanced and inflammation-free diet.
However, Sabat highlighted one important fact regarding all this. "It's important to note that milk protein, like casein, is not universally unhealthy, and many people can tolerate dairy products without issue. Dairy products are a valuable source of essential nutrients like calcium and vitamin D for many individuals. But for those who are lactose intolerant, have a dairy allergy, or experience sensitivity to dairy proteins, consuming milk protein-containing products can lead to inflammation and other health problems."
