Dairy vs Plant Milks: Which One Is Right for You?

Rosa Fahy

Aug 10

4 min read

Dairy is one of those topics that seems to divide people. Some believe it's inflammatory. Others swear by it. The truth, as with most things in nutrition, sits somewhere in the middle, and it depends enormously on the individual: your tolerance, your genetics, and the specific dairy you're consuming.

Let's look at both sides honestly.

The Case for Dairy

Dairy foods, produced from the milk of cows, goats, and sheep, include cheese, butter, yoghurt, kefir, and ice cream. For most people, they're a valuable source of nutrition. Dairy provides protein, calcium, Vitamin D, B vitamins, and probiotics, a genuinely impressive nutritional profile.

For many of us, dairy is not inflammatory at all. In fact, fermented dairy products in particular can actively support gut health and reduce inflammation.

But that's not the whole story.

When Dairy Becomes a Problem

Two conditions can turn dairy from a friend into a source of inflammation.

Lactose intolerance occurs when the body doesn't produce enough lactase enzyme to break down lactose, the natural sugar in milk. The undigested sugar ferments in the gut, causing bloating, gas, cramps, diarrhoea, and gut inflammation. It's uncomfortable, and it's more common than most people realise.

Cow's milk protein allergy is a different issue entirely. This is an immune response to dairy proteins, specifically whey or casein, and it can produce systemic, harmful inflammation. Reactions range from hives, skin rashes, and swelling to vomiting and, in serious cases, anaphylaxis.

If dairy doesn't sit well with you, it's worth paying attention to that signal rather than pushing through.

Choosing Dairy More Wisely

If you enjoy dairy and tolerate it well, a few simple choices can make it work harder for you:

Fermented options like plain Greek yoghurt, cultured cottage cheese, and kefir are generally better tolerated and actively support the gut microbiome. Aged hard cheeses, think Swiss, cheddar, Gouda, and parmesan, tend to be lower in lactose and easier to digest. And if cow's milk is the issue specifically, goat or sheep milk products have a different protein structure that many people find much easier on their system.

Cute dairy cow in a pasture looking at the camera

Plant Milks: The Anti-Inflammatory Alternatives

Plant milks have come a long way, and some of them are genuinely excellent. Even better if you make them yourself: no additives, no hidden nasties, and considerably cheaper.

Before we go through the options, one important note. When buying commercial plant milks, read the label. Many contain added sugar, thickeners, gums, and industrial seed oils, all of which contribute to the very inflammation you're trying to avoid. Short ingredient lists are always a good sign.

Nut milks (almond, walnut, cashew, macadamia)

Rich in Vitamin E and polyphenols, which protect cells from oxidation and chronic inflammation. They also come with healthy fats that support overall well-being.

Grain milks (oat, rice, barley)

Gentle on the gut and allergy-friendly as a category. Oat milk is naturally sweet and creamy and supports heart health. Rice milk is light and mild in flavour and the least likely of all plant milks to trigger an allergic reaction. Barley milk has a nutty, smooth flavour and contains unique fibres that support digestion. One note on gluten: if you have gluten sensitivity or coeliac disease, rice milk is your safest choice. Always check the packaging of oat and barley milks, as cross-contamination is common.

Legume milks (soy, pea protein)

The closest to cow's milk in terms of protein content, with around 7 to 10 grams of protein per serve, while also offering anti-inflammatory benefits. A solid choice if you want the nutritional profile of dairy without the dairy.

Seed milks (sunflower, hemp, flax)

A great option for anyone managing a nut, soy, or dairy allergy. Sunflower milk works well in smoothies and baking. Hemp milk is lovely in coffee and savoury dishes. Flax milk is ideal for protein shakes and has a low GI, making it a good choice for blood sugar management.

Coconut milk:

Rich, creamy, and best saved for smoothies, baking, and cooking. It doesn't play particularly well with coffee, but in a curry or a bliss ball it's hard to beat.

From Rosa's Kitchen: Homemade Almond Milk

Once you make your own almond milk, buying it from a carton feels a little unnecessary. It takes minutes, costs less, and you know exactly what's in it.

Makes approximately 1 litre

You'll need:

1 cup raw almonds

1 litre of filtered water

Optional: a little vanilla extract, honey, or maple syrup to taste, plus a pinch of salt

Method:

Soak. Cover the almonds in water and soak for a minimum of 4 hours. Overnight is better if you can plan ahead.
Rinse. Drain and rinse the almonds well under cold water.
Blend. Add the almonds and 1 litre of fresh filtered water to a blender. Blend on high speed for a full 3 minutes.
Strain. Pour through a nut milk bag, squeezing until all the liquid is extracted.
Keep the pulp. Spread it on a tray and air dry, or dry it in a low oven. It's wonderful for thickening sauces, adding to smoothies, or stirring through porridge.
Flavour (optional). Add vanilla extract, a drizzle of honey or maple syrup, or a pinch of salt depending on what you're using it for.
Store. Keep in a sealed jar or bottle in the fridge for up to 4 days. Give it a shake before pouring.