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Dairy: Is it the perfect food or a hidden trigger for inflammation and illness?

In this episode of Healthy California, I dive deep into the controversial world of dairy. With so much conflicting advice online and in the media, it's hard to know whether dairy should have a place on your plate. I break down the science, the pros and cons, and encourage you to make an informed choice based on your unique body—not a one-size-fits-all opinion.

I explore what dairy is (hint: it’s not just cow’s milk) and why it's considered a “perfect food” due to its balance of all three macronutrients—protein, fat, and carbohydrates—as well as micronutrients like calcium, vitamin D, B12, and potassium. Fermented dairy products like yogurt and kefir even provide probiotics that support gut health.

But here’s the catch: not everyone tolerates dairy well.

I outline the common downsides of dairy, including lactose intolerance, food sensitivities, acne, eczema, and mixed evidence around inflammation. Ialso discusses concerns over antibiotics and hormones in conventional dairy and how they can disrupt your gut and endocrine systems.

Here’s what you’ll learn in this episode:

• The differences between casein and whey proteins and their roles in cardiovascular and immune health
• Why full-fat dairy is more protective than low-fat or non-fat versions
• How linoleic acid in full-fat milk may support memory, reduce inflammation, and lower cancer risk
• When dairy may be causing hidden symptoms like joint pain, skin issues, or bloating
• What A2 milk is and whether it’s better for digestion
• The pros and cons of raw vs. pasteurized milk
• How plant-based milks compare—nutritionally, environmentally, and for gut health
• What additives in almond, oat, or soy milks may be doing to your microbiome

Throughout the episode, I emphasize bio-individuality—the concept that what works for one person may not work for another. I encourage listeners to listen to their bodies, try elimination diets, and journal their symptoms for greater clarity. And if you want to take it a step further, she offers simple mail-in food sensitivity testing.

💡 Key takeaway: Dairy isn’t essential, but it can be beneficial. Whether or not it belongs in your diet depends on your personal response, your symptoms, and the quality of the dairy you choose.

🧾 Want to explore your relationship with dairy?
I offer one-on-one consultations and food sensitivity testing. Contact me at linda@heal-throughfood.com or visit heal-throughfood.com to learn more.

📚 References

• Fernandez-Rico, S., Mondragon, A.C.,, Lopez-Santamarina, A. et al (2022). A2 Milk: New Perspectives for Food Technology and Human Health. Foods. Vol.11(16), 2387. https://doi.org/10.3390/foods11162387
• Jakubowska, D., Dabrowska, A.Z., Staniewska, K., et al (2024). Health Benefits of Dairy Products’ Consumption – Consumer Point of View. Foods. 2024,13(23), 3925; https://doi.org/10.3390/foods13233925
• Nieman, K.M., Anderson, B.D., & Cifelli, C.J. (2020). The Effects of Dairy Product and Dairy

Thank you for listening to Healthy California.

If you have tried all my suggestions and are still having trouble with your health, and would like an appointment with me, please email me, text, or call me via the contact information below.

My contact:

Linda Brown, MPT, Doctoral Candidate Functional Nutrition

916-426-2543

linda@heal-throughfood.com

www.heal-throughfood.com