What Dairy Products Are Safe to Eat?

According to the Centers for Disease Control and Prevention (CDC), outbreaks linked to raw milk have caused thousands of illnesses and hundreds of hospitalizations in recent decades. Navigating the world of dairy can be complex, and knowing what dairy products are safe to eat is essential for preventing foodborne illness.

Quick Summary

This article explains the critical importance of choosing pasteurized dairy products to mitigate health risks from harmful bacteria. It details which dairy items are safest for the general population and includes specific considerations for vulnerable groups like pregnant individuals and those with lactose intolerance.

Key Points

• Prioritize Pasteurization: Always choose dairy products that have been pasteurized to kill harmful bacteria like Listeria and E. coli.

• Avoid Raw Dairy: Never consume raw milk or unpasteurized dairy products, which carry a high risk of foodborne illness for all, especially vulnerable groups.

• Choose Safe Cheeses: Hard cheeses (cheddar, Parmesan) and pasteurized soft cheeses (mozzarella, ricotta) are safe, but pregnant women should avoid soft, mould-ripened cheeses like brie unless cooked.

• Opt for Aged or Fermented Products for Lactose Intolerance: Hard cheeses and fermented items like yogurt and kefir contain less lactose and are often easier to digest.

• Check Labels: The word 'pasteurized' on a label is your best indication of a safe product. If in doubt, ask the seller or avoid the item.

• Handle Dairy Safely: Store all perishable dairy products in the refrigerator at or below 40°F (4°C) and discard items past their 'use by' date.

Why Pasteurization is Key to Safe Dairy

Pasteurization is a heat treatment process that is crucial for food safety, as it kills harmful bacteria without significantly reducing nutritional value. Raw, or unpasteurized, milk and dairy products can harbor dangerous germs such as Salmonella, E. coli, and Listeria, which can cause serious and even life-threatening illnesses.

The Dangers of Raw Milk

Despite some common myths, raw milk does not inherently possess greater health benefits than pasteurized milk and poses significant health risks. Raw milk can be contaminated with bacteria directly from the animal's udder or its environment, and even with the best farming practices, safety cannot be guaranteed. Vulnerable populations—including pregnant women, children under five, older adults, and those with weakened immune systems—are at a particularly high risk of severe illness from these pathogens.

Safe Dairy for Everyone

For the general population, the safest dairy choices are those made from pasteurized milk. Checking the product label for the word "pasteurized" is a simple and effective safety measure.

Safest dairy options:

• Pasteurized milk and cream: All types, including skim, 1%, 2%, and whole milk, are safe when pasteurized.
• Pasteurized hard and extra hard cheeses: Varieties like cheddar, Parmesan, and gruyere are safe choices.
• Pasteurized soft cheeses: Cream cheese, cottage cheese, ricotta, and mozzarella are safe options when made from pasteurized milk.
• Yogurt and kefir: Fermented products like yogurt and kefir are safe when made from pasteurized milk. Greek yogurt and other fermented dairy products may also be easier for those with lactose sensitivity to digest due to the bacteria breaking down lactose.
• Processed cheese: Processed cheeses are also considered a safe option.

Special Considerations for Vulnerable Groups

While pasteurized dairy is safe for most, some groups need to take extra precautions.

Pregnant women

Pregnant women are at a higher risk for listeriosis, a serious illness caused by the Listeria bacterium, which can lead to miscarriage or death of the newborn. The NHS and other health authorities provide clear guidelines for safe dairy consumption during pregnancy.

Pregnancy-specific dairy guidelines:

• Safe: Pasteurized hard cheeses (cheddar, Parmesan), pasteurized semi-hard cheeses (Edam), and pasteurized soft cheeses (cottage cheese, mozzarella, feta, ricotta). Thoroughly cooked soft or blue cheeses are also safe.
• Avoid: Mould-ripened soft cheeses (brie, camembert) and soft blue cheeses (gorgonzola, roquefort), unless cooked until steaming hot. Also avoid all unpasteurized milk and cream.

Lactose intolerant individuals

Lactose intolerance is the inability to fully digest lactose, the natural sugar in milk, and is not a dairy allergy. Many individuals with this condition can still enjoy dairy products with lower lactose content.

Dairy options for the lactose intolerant:

• Aged, hard cheeses: Varieties like sharp cheddar, Swiss, and Parmesan contain very little lactose, as most of it is removed during the cheesemaking process.
• Fermented dairy: Yogurt and kefir with live, active cultures help break down lactose, making them easier to digest. Greek yogurt is particularly low in lactose.
• Lactose-free products: Many companies offer lactose-free milk, cheese, and other products where the lactose has been removed.
• Lactase supplements: Over-the-counter supplements containing the lactase enzyme can aid digestion when consuming dairy.

Comparison of Dairy Safety: Raw vs. Pasteurized

Feature	Raw (Unpasteurized) Dairy	Pasteurized Dairy
Safety Risk	High risk of foodborne illness from bacteria like Listeria, Salmonella, and E. coli.	Negligible risk of foodborne illness from harmful bacteria due to heat treatment.
Nutritional Value	Contains enzymes and probiotics naturally, but these are not proven to offer superior health benefits over pasteurized dairy.	Retains essential nutrients like calcium, protein, and vitamins. Fortification often replaces vitamins lost from fat removal.
Recommended For	Not recommended for anyone, especially vulnerable populations like pregnant women, children, and the elderly.	Recommended for all consumers, including children and those with weakened immune systems.
Taste Variation	Taste can vary based on the animal's diet and environment.	Standardized taste profile due to regulated processing.
Shelf Life	Shorter shelf life due to untreated bacteria; spoilage occurs faster.	Longer shelf life due to the elimination of spoilage-causing microorganisms.

The Verdict on Dairy: What's the Safest Bet?

For the overwhelming majority of consumers, the safest and most reliable dairy choice is pasteurized dairy. The pasteurization process effectively eliminates the risk of dangerous foodborne pathogens without compromising the essential nutritional benefits, such as calcium and protein. While myths about raw milk persist, regulatory bodies like the FDA and CDC consistently highlight the serious dangers associated with unpasteurized products. For those with lactose intolerance, many low-lactose or fermented dairy products offer a way to enjoy dairy without discomfort. Ultimately, reading labels to ensure products are pasteurized and adhering to specific recommendations for vulnerable groups ensures safe and nutritious dairy consumption.

For more detailed information on dairy food safety, you can refer to the official guidelines from the Food and Drug Administration (FDA).

Conclusion

Choosing safe dairy products primarily depends on one factor: pasteurization. This simple heat treatment makes a significant difference in preventing foodborne illnesses caused by harmful bacteria like Listeria and E. coli. While raw milk enthusiasts may claim nutritional superiority, the documented health risks far outweigh any potential, unproven benefits. Whether you are buying milk, cheese, or yogurt, always check for the "pasteurized" label. For pregnant women and individuals with lactose intolerance, selecting appropriate pasteurized options—such as aged cheeses or lactose-free alternatives—is the best path to enjoying dairy safely and without discomfort.

Final Recommendations

• Prioritize Pasteurized: Always choose dairy products made from pasteurized milk to minimize the risk of bacterial contamination.
• Read the Label: If the word "pasteurized" is not on the label, it's safer to assume the product is raw and should be avoided.
• Store Properly: Refrigerate all perishable dairy items at or below 40°F (4°C) to prevent bacterial growth.
• Vulnerable Groups Beware: Pregnant women, young children, older adults, and those with weakened immune systems should be especially vigilant about consuming only pasteurized dairy and following special guidelines for soft cheeses.
• Know Your Tolerance: Individuals with lactose intolerance can enjoy hard, aged cheeses or fermented options like yogurt and kefir, which are naturally lower in lactose. Lactose-free products are also widely available.

Frequently Asked Questions

Is raw milk safe to drink?

No, the FDA and CDC strongly advise against drinking raw (unpasteurized) milk. Raw milk can harbor dangerous bacteria, including Listeria, Salmonella, and E. coli, which pose a significant risk of foodborne illness, especially for vulnerable individuals.

What kind of cheese is safe for pregnant women?

Pregnant women should only eat hard cheeses (like cheddar and Parmesan) and pasteurized soft cheeses (like mozzarella, cottage cheese, and cream cheese). Soft, mould-ripened cheeses (brie, camembert) and soft blue cheeses should be avoided unless cooked until steaming hot.

Can people with lactose intolerance eat any dairy?

Yes, many people with lactose intolerance can consume dairy products that are naturally low in lactose. This includes hard cheeses (aged cheddar, Swiss, Parmesan) and fermented dairy products like yogurt and kefir, as well as products labeled 'lactose-free'.

Does pasteurization remove nutrients from milk?

No, pasteurization does not significantly reduce milk's nutritional value. While a small amount of heat-sensitive vitamins might be affected, the process does not impact the major nutrients like calcium, protein, and phosphorus.

How can I tell if a dairy product is pasteurized?

The most reliable way is to read the product label. Safe, pasteurized milk and dairy will be clearly labeled as such. If the word "pasteurized" is not present, the product may contain raw milk and should be avoided.

Are dairy alternatives a safe option?

Dairy alternatives, such as soy, almond, and oat milks, are generally considered safe. When choosing alternatives, look for products that are fortified with nutrients commonly found in dairy, like calcium and Vitamin D.

Why is it unsafe to eat expired dairy products, even if they look and smell fine?

Even if dairy products appear and smell normal past their 'use by' date, they may still harbor harmful bacteria that can cause foodborne illness. It is best practice to always discard expired dairy products to prevent food poisoning.