Is Fermented Milk Good for Arthritis? The Role of Probiotics and Inflammation

November 11, 2025 •

4 min read

Recent meta-analyses indicate that fermented dairy products may help reduce C-reactive protein (CRP), a key marker of inflammation in the body. This growing body of evidence has focused attention on whether fermented milk is good for arthritis, a condition fundamentally driven by inflammation.

Quick Summary

Fermented milk products may help manage arthritis symptoms by providing beneficial probiotics that modulate gut microbiota, reduce systemic inflammation, and support bone health.

Key Points

Probiotics are Key: Fermented milk contains beneficial probiotics that help modulate the gut microbiome and regulate systemic inflammation, which is a key factor in arthritis.
Inflammation Reduction: Studies show that consuming fermented dairy products can reduce biomarkers of inflammation, such as C-reactive protein (CRP).
Supports Bone Health: Fermented dairy products are a rich source of calcium, phosphorus, and other nutrients crucial for maintaining strong bones, which supports overall joint function.
Individualized Effects: The impact of fermented milk on arthritis can be highly individual. Factors like genetics, the specific probiotic strains, and overall diet play a significant role.
Choose Low-Sugar Options: For the best anti-inflammatory benefits, it is recommended to choose low-fat or low-sugar fermented milk products like plain yogurt and kefir, as excess sugar can promote inflammation.
Consult a Professional: Always consult a healthcare provider before making significant dietary changes, especially if you have a chronic condition like arthritis.

Understanding the Gut-Joint Connection in Arthritis

Arthritis is a complex condition, with research increasingly pointing to a strong link between gut health and joint inflammation. The trillions of microorganisms living in our digestive tract, known as the gut microbiome, play a crucial role in regulating our immune system and controlling systemic inflammation. An imbalance in this microbiome, a condition called dysbiosis, can increase intestinal permeability, allowing certain bacterial endotoxins to enter the bloodstream and trigger a body-wide inflammatory response that can affect the joints.

Fermented milk products, such as yogurt and kefir, contain live and active cultures, or probiotics, which are beneficial microorganisms. By introducing these good bacteria into the gut, they can help restore a healthy microbial balance. This process can reinforce the intestinal barrier and regulate the immune system, leading to a decrease in the systemic inflammation that exacerbates arthritis symptoms.

The Anti-Inflammatory Effects of Fermented Milk

Scientific studies have demonstrated that certain probiotics found in fermented milk can have powerful anti-inflammatory effects. Researchers have observed that supplementation with specific probiotic strains, like Lactobacillus casei, can lead to a significant reduction in inflammatory biomarkers in patients with rheumatoid arthritis (RA). The mechanism behind this includes:

Modulation of immune cells: Probiotics can influence the balance between pro-inflammatory and anti-inflammatory T-cells, helping to suppress destructive inflammatory responses.
Production of short-chain fatty acids (SCFAs): Gut bacteria ferment dietary fibers to produce SCFAs, which have been shown to have anti-inflammatory properties and can suppress the activity of bone-resorbing cells (osteoclasts).
Reduction of CRP: Several clinical trials have found that consuming fermented dairy products, particularly yogurt, can significantly decrease levels of C-reactive protein (CRP).

Fermented milk and specific arthritis types

Rheumatoid Arthritis (RA): Clinical trials have shown that probiotic supplementation, often involving strains like Lactobacillus casei, may reduce inflammation and improve daily activities for people with RA, though it may not provide a complete therapeutic solution.
Osteoarthritis (OA): Emerging evidence, primarily from preclinical and some clinical studies, suggests that probiotics may also be beneficial for OA pain management. Some probiotic strains, such as Streptococcus thermophilus, have been studied for their ability to reduce pain and inflammation in joint issues.

Choosing the Right Fermented Milk

Not all fermented milk products are created equal. When considering options for arthritis management, focusing on those with specific probiotic strains and minimal added sugar is key. The Arthritis Foundation recommends low- or no-sugar yogurt and kefir.

Here are some popular fermented milk options and their potential benefits:

Yogurt: Contains beneficial bacteria like Lactobacillus and Bifidobacterium. Opt for plain, unsweetened varieties to avoid added sugars, which can promote inflammation. Greek yogurt is also a good option, providing higher protein content.
Kefir: A fermented milk drink made with kefir grains that contains a more diverse and potent range of bacteria and yeasts than standard yogurt. It is an excellent source of probiotics and also contains prebiotic properties, which can help nourish the beneficial gut bacteria.
Fermented Goat's and Sheep's Milk: Offer a rich probiotic source and may be easier to digest for some individuals with lactose sensitivity.

Fermented vs. Regular Dairy for Arthritis: A Comparison


Feature	Fermented Milk (e.g., Yogurt, Kefir)	Regular Milk (Unfermented)
Probiotic Content	Contains live, active cultures that benefit the gut microbiome.	Does not contain live, active cultures.
Inflammation	May help reduce systemic inflammation by modulating gut health.	Less evidence of a direct anti-inflammatory effect compared to fermented versions.
Lactose Digestion	Beneficial bacteria break down lactose, making it easier to digest for many people with lactose intolerance.	Contains lactose, which can cause digestive issues for individuals with lactose intolerance.
Nutrient Bioavailability	The fermentation process can enhance the bioavailability of certain nutrients, including calcium.	Provides essential nutrients like calcium, but without the added benefits of fermentation.
Research	Growing body of research supports potential benefits for inflammation and joint health.	Conflicting studies, some suggesting a potential negative association or no clear link.

Important Considerations and Safety

While fermented milk and probiotics show promise for arthritis management, it is important to proceed with caution and consult a healthcare professional, especially if you have a compromised immune system. Supplements are not strictly regulated, and the efficacy can vary depending on the specific strains and dosages. Moreover, some individuals may find their arthritis symptoms are triggered by certain foods, and an elimination diet should be supervised by a clinician. The overall effect of dairy on arthritis can be complex and individualized, as suggested by experts. For comprehensive information on diet and health, see this National Institutes of Health article on probiotics.

Conclusion: A Promising Dietary Adjunct

In conclusion, the evidence suggests that fermented milk can be a valuable addition to an arthritis-friendly diet. The beneficial probiotics in products like yogurt and kefir offer a promising pathway to manage symptoms by reducing systemic inflammation through the modulation of gut microbiota. While fermented milk is not a cure for arthritis, and more research is needed, it represents a natural and accessible strategy for supporting joint health. As with any dietary change for a chronic condition, it is best to discuss your plans with a healthcare provider to ensure it aligns with your specific needs and treatment plan.

Frequently Asked Questions

No, fermented milk cannot cure arthritis. However, the probiotics it contains may help manage symptoms by reducing inflammation and supporting overall gut health, complementing traditional medical treatments.

Plain, low-sugar varieties of yogurt and kefir are generally recommended. Kefir contains a more diverse range of probiotics, while yogurt also offers valuable cultures. The key is to avoid products with high levels of added sugar, which can increase inflammation.

Probiotics help restore a healthy balance in the gut microbiome. A balanced microbiome supports the immune system and reduces systemic inflammation, which in turn can lessen the inflammatory processes affecting the joints and causing pain.

Recent studies suggest no evidence that avoiding regular dairy is beneficial for arthritis. Some research shows a neutral or inverse relationship with inflammatory biomarkers. However, the anti-inflammatory effects of fermented dairy from probiotics are more strongly indicated.

The timeline can vary. Some studies have shown changes in inflammatory markers within weeks, while noticeable symptom relief may take longer. Consistency is key, and the effect is often subtle and part of an overall healthy diet.

Yes, many people with lactose intolerance can tolerate fermented dairy products better than regular milk. The fermentation process breaks down much of the lactose, and the live cultures aid in its digestion.

For most people, yes. However, it's important to choose high-quality products without excessive added sugars. If you have a compromised immune system, it's best to consult a healthcare professional before incorporating new probiotic-rich foods.