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Miscellaneous Articles

Are Dairy Products Good for Gut Microbiome Health?

There’s a lot of confusion about humans “needing” milk and dairy products, especially during young developmental phases. So are dairy products good for gut microbiome health? Human beings do not “need” dairy products to be healthy. However, fermented dairy can be a wonderful part of a gut-healthy diet.

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Miscellaneous Articles

Are Dairy Products Good for Gut Microbiome Health?

There’s a lot of confusion about humans “needing” milk and dairy products, especially during young developmental phases. So are dairy products good for gut microbiome health? Human beings do not “need” dairy products to be healthy. However, fermented dairy can be a wonderful part of a gut-healthy diet.

two white dairy cows standing in a field.

Should You Consume Dairy if You Want Your Microbiome to Thrive? 

The main argument against dairy out in the world is that you are not a cow… so why would you drink a cow’s milk? True, but I think this argument can be unpacked a little further. It really depends on the source and quality of the milk and dairy products.

Mammalian Breast Milk is Specifically Designed… For Specific Mammals

Mammalian breast milk is designed to support the immune system and foster a thriving microbiome for the specific mammal in question. Cow milk is meant to feed the microbiome of a baby cow. The milk supports the cow’s development of an immune system and a healthy ruminant digestive system to metabolize grasses, so the cow can grow to weigh 1,600 – 2,400 pounds.

Human breast milk is designed to feed and nourish the human microbiome so that human babies can develop a proper immune system, and a healthy digestive system.

While no other mammals drink another type of mammal breast milk, humans do. But why?

When Did Humans First Drink Milk Kefir?

This week I went on a deep internet dive to learn about the history of milk, and why humans started to consume milk from animals in the first place. I certainly learned a lot.

To summarize, someone used animal milk for nutrition, and probably survival, for the first time around 10,000- 7,500 years ago… Someone most likely observed the similarities between breastfeeding human babies and baby cattle, then made the decision that keeping the animal to consume its milk was a more reliable nutrition source than killing the animal and eating the meat. The milk was almost always naturally fermented into what we know as buttermilk, kefir, yogurt, and cheeses. Since there were no refrigerators, milk was stored at ambient temperature in ceramic jars or canteens made from the stomachs of sheep. These vessels (and the utters of animals) harbored microbes that always led to some kind of natural fermentation.

Fermented Milk Helped Ancient Humans Survive

This ancient fermented milk consumption was an evolutionary advantage for humans. The practice of consuming milk products from ruminant cattle led to genetic mutations in human populations that aided in the ability to digest lactose. It’s considered one of the biggest displays of natural selection in human history. Humans who digested lactose and humans who could thrive on nutrient-dense fermented milk were more likely to survive, have offspring, and pass their beneficial genes onto their offspring.

During this time, there were fermenting pastoralists and heavily milk-drinking pastoralists.

This is helpful in understanding why some populations developed lactase persistence genes and why others did not, even if ancient people in the region relied on domesticated dairy animals for nutrition.

Fermenting pastoralists, such as the Central Asian and Mongolian herders did not consume plain, high-lactose mare milk. They consumed derived dairy, meaning any dairy they drank or ate was transformed via fermentation first. Most likely similar to kefir, it was fermented to be extremely low in lactose. So there was no need for lactase persistence genes in their population.

Lactose Intolerance

So if humans basically evolved by drinking milk, why are so many people intolerant to dairy these days? The answer is quite simple. 

10,000 years ago all cattle were “grass-fed”, they were treated so much better, milk was not ultra-processed and sterilized in a plastic jug, and times were obviously different. The dairy consumed was different in consistency, completely raw, nutrient-dense, and almost always fermented. People in this time also had robust gut microbiomes, unscathed by hormone disrupting toxins, processed foods and modern chemicals.

The important thing to note here is fermentation. LNP (lactase non-persistent) individuals can benefit from proteins and fat in dairy if they eat nutritious derived dairy products that are low in lactose. Most notably, milk that is fermented to produce yogurt or kefir, in which lactose is transformed by bacteria and/or yeasts into glucose and galactose. Milk can also be processed to obtain cheese, cream, and butter, all in which lactose is almost entirely physically eliminated.

To me, it seems that lactose intolerance rates increased when people stopped relying on historical and traditional food preparations methods, like fermenting dairy before eating it.

Cow Health Plays an Important Role in How Healthy Milk Is

These days, the conventional dairy products produced and sold in large grocery stores are made from the milk of cows in sub-optimal health. A large number of cows in the dairy industry are not properly cared for, are abused, and sick.

So if you’re familiar with our blog, you should know by now that microbiome health is the epicenter of all health. This applies to all animals. So if you decide to drink milk, and you want to ensure it is healthy, ask yourself a few questions.

  • Do you really think the cows in the dairy industry have a healthy rumen-gut microbiome?
  • Do you think the dairy cows are in a low-stress environment, well-fed, and hydrated to promote a healthy rumen microbiome?
  • Do you think the cows are fed grass to support their rumen microbiome for optimal healthy milk production?
  • Do you think the diary cows that produce a specific brand of milk are stressed from being locked in tightly packed cages?
  • Do you think the dairy cows are given antibiotics that destroy their microbiome?

If an animal does not have a healthy, thriving microbiome, is the animal healthy? If an animal is unhealthy are the byproducts of that animal (i.e. meat and dairy) healthy for human consumption? I do not think so.

Let’s put two and two together: In order for the breast milk that a human mother feeds her baby to be nutritious and fully beneficial, the mother needs a healthy gut microbiome and a nourishing diet… Correct? So try to refrain from drinking the milk of any abused, malnourished, antibiotic-laden, stressed-out cows with microbiome dysbiosis… Because it probably is not good for your own gut microbiome health.

Gut Milk? What is the Best Milk for Gut Health?

Gut milk is a fictional dairy-based supplement and multilevel marketing product seen in the popular Hulu TV show, Only Murders in the Building. A lot of people find this blog post when googling if this fictional product is real. It’s not, but let’s talk about what a real “Gut Milk” would be like and what the best milk for gut health is.

The best milk for gut health for most people is high-quality (raw when available) cow milk from well-treated cows. The protein, amino acids, and vitamins in cow milk are unmatched in plant-based alternatives making it the most nutrient-dense option. The nutritional quality of cow milk is more bioavailable and easier to digest in fermented milk products. For those who are lactose intolerant, the most nutritious milk option is lactose-free organic milk.

Are Fermented Dairy Products Good For Gut Health?

YES! Real fermented yogurt, kefir, and cheeses can absolutely be part of a healthy diet. After all, humans survived for thousands of years and evolved while consuming fermented dairy. These types of fermented foods can also provide a species-rich dose of probiotics for gut health.

I highly suggest shopping at your local farmers’ market for fermented dairy products or for some milk to make your own fermented dairy… because the animals on small local farms are healthier, the milk products will be healthier.


References

The rumen microbiome: a crucial consideration when optimizing milk and meat production and nitrogen utilization efficiency.

The rumen microbiome: Composition, abundance, diversity, and new investigative tools

Addressing Global Ruminant Agricultural Challenges Through Understanding the Rumen Microbiome: Past, Present, and Future

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Kaitlynn Fenley Author, Educator, Food Microbiologist
Kaitlynn is a food microbiologist and fermentation expert teaching people how to ferment foods and drinks at home.
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  1. Joe
    04|16|2021

    Thank you, Kaitlynn! That was a wonderful, educational, thorough answer. The best I have seen on the subject.

    Reply
  2. Parry
    09|17|2023

    Hi! I love hearing more about fermented dairy, do you think you’ll ever add any recipes to your blog? Thanks!

    Reply
    1. Kaitlynn Fenley
      09|18|2023

      I have some fermented dairy recipes. Check the Yogurt and kefir section of my recipes. Here is my favorite yogurt recipe Raw Milk Yogurt Instant Pot Recipe an Easy Plain Whole Milk Yogurt

      Reply

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✨Google✨ “jalapeño sauerkraut” and you’ ✨Google✨ “jalapeño sauerkraut” and you’ll see my recipe, it’s the first one. 

#jalapeño #sauerkraut #fermentation
feeling anxious 👉 fermented pickles Recent res feeling anxious 👉 fermented pickles

Recent research has shown that shifts in GABA levels, both in the bloodstream and the brain, are closely linked to changes in gut bacteria. These changes play a significant role in our mental health.

Simply put, a higher proportion of GABA-producing microbes in the gut leads to better mental health and a much lower risk of neurodegenerative diseases like Alzheimer’s, dementia, and Parkinson’s.

Interestingly, much of the GABA found in our bloodstream comes from both our gut microbiome and the food we eat. Studies have identified GABA-producing bacteria in the human gut, including Lactobacillus, Bifidobacterium, and Bacteroides, as well as in fermented foods, such as Lactobacillus, Streptococcus, Leuconostoc, and Weisella. These microorganisms are now being researched for their potential as probiotic therapies to support mental health and combat neurodegenerative diseases.

While the use of fermented foods in mental health care shows promise, more clinical studies are needed to fully understand how these probiotics work and their true impact. Researchers are diving into how specific strains, their metabolites, and the overall composition of fermented foods can affect brain health.

But I think it’s no wonder I feel my best when I’m eating a variety of fermented foods every day!

#pickles #mustard #fermentation 

Sources 👉 https://doi.org/10.1038/s41538-024-00253-2
Peach preserves in kombucha was a success! Flavo Peach preserves in kombucha was a success! 

Flavoring a peach kombucha with peach preserves takes a little longer to carbonate than a secondary ferment with pure fruit juice. And that makes sense!

There’s is a little bit of available fermentable sugar from the peaches in the preserves. But mainly, the microbes have to first enzymatically breakdown the sucrose in the preserves into glucose and fructose, before the yeast can ferment the fructose into CO2 (aka the bubbles) and acids. 

I included directions for using bottled juice, fresh juice and preserves (or jam) in my summer peach kombucha recipe! Get the full recipe with all the options through the recipe index, linked in my bio. 🍑🫧

#peach #kombucha #fermentation
sourdough discard 🤝 cottage cheese combined tw sourdough discard 🤝 cottage cheese

combined two of the best fermented foods to make the best pancakes. And yes, you can ferment the batter overnight in the fridge for easier digestion. 

My recipe makes 15 pancakes and each serving of 3 pancakes had 17 grams of protein! 

Get the recipe from my recipe index, linked in my profile✨

#sourdough #cottagecheese #pancakes #fermentation
It can suppress overgrowth of Candida albicans, wh It can suppress overgrowth of Candida albicans, while boosting good bacteria in your gut! 

Roasting garlic increases beneficial garlic compounds like diallyl sulfide and diallyl disulfide — or DADS, for short. Both of these compounds have been studied for their anti-inflammatory (anti-cancer), antioxidant, and antifungal properties.

It’s definitely a sauerkraut you should keep in your rotation.

To get the recipe google “garlic sauerkraut.” and you’ll see mine it’s the first one.

Sources:
PMC8777027 (Diallyl Disulfide (DADS) Ameliorates Intestinal Candida albicansInfection by Modulating the Gut microbiota and Metabolites and Providing Intestinal Protection)

https://doi.org/10.3390/fishes9100401 (diallyl disulfide (DADS) shows a substantial increase, with concentrations rising from 1.6 mg/g in non-fermented garlic to 4.8 mg/g in its fermented counterpart, suggesting enhanced bioactivity through fermentation)
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If you love ice cream and cheesecake-like flavor, you’ll love this recipe. it’s high in protein, requires only four simple ingredients, and does not require churning. So, you do not need an ice cream maker!

A half-cup serving of this ice cream has 12 grams of protein, making it a healthy and balanced sweet snack. Get the recipe from the recipe index linked in my profile. 

#cottagecheese #icecream
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