What is the best milk to drink on an anti inflammatory diet?

October 6, 2025 •

5 min read

According to a 2017 review, some dairy products have been found to have an anti-inflammatory effect in certain individuals, challenging the notion that all dairy is inflammatory. When following an anti-inflammatory diet, knowing what is the best milk to drink depends heavily on your body's specific response, personal tolerance, allergies, and nutritional goals.

Quick Summary

The ideal milk choice depends on individual tolerance, allergies, and nutrient needs. Unsweetened plant-based options like almond, oat, and flax offer anti-inflammatory benefits. For those without sensitivities, fermented dairy products such as kefir and yogurt may also be suitable.

Key Points

Consider Personal Tolerance: The best milk depends on individual response. While dairy is not inherently inflammatory for most, those with allergies or lactose intolerance should choose plant-based milks.
Choose Unsweetened Varieties: Added sugars are pro-inflammatory, so always opt for unsweetened milks, whether dairy or plant-based, to minimize this effect.
Read Labels Carefully: Many commercial milks contain additives like carrageenan, gums, or inflammatory oils. Look for products with simple, minimal ingredient lists or make your own at home.
Prioritize Nutrient-Dense Options: Unsweetened almond milk provides anti-inflammatory vitamin E, while oat milk offers beneficial beta-glucan fiber. Flax and hemp milks are good sources of omega-3s.
Don't Dismiss Fermented Dairy: For those without sensitivities, fermented options like kefir and yogurt contain probiotics that support gut health and may have anti-inflammatory effects.
Test and Observe: If experiencing chronic inflammation, consider an elimination diet to see how your body reacts to specific milks, especially dairy.
Don't Forget Fortification: Plant-based milks are not naturally rich in calcium and vitamin D like dairy. When choosing a fortified alternative, check the nutritional information to ensure adequate intake.

An anti-inflammatory diet is a powerful strategy for managing chronic inflammation, a known contributor to many diseases. While this eating pattern emphasizes whole foods like fruits, vegetables, and omega-3-rich fish, the role of milk can be complex and depends heavily on individual health factors. There is no single 'best' milk for everyone, but by exploring the options and understanding their properties, you can make an informed choice that supports your health goals.

Dairy Milk: The Nuanced Perspective

Contrary to popular belief, recent research has found that dairy products are not necessarily pro-inflammatory for the general population. In fact, systematic reviews suggest that for most healthy adults and individuals with metabolic disorders, dairy intake has a neutral or even beneficial effect on inflammatory markers.

Fermented Dairy: Products like kefir and yogurt, which contain live probiotic cultures, can have anti-inflammatory effects by promoting a healthy gut microbiome. Probiotics may increase the production of short-chain fatty acids (SCFAs), which help regulate glucose and insulin levels, control inflammation, and strengthen the intestinal barrier.
A2 Milk: Some people have a sensitivity to A1 beta-casein, a protein found in most conventional cow's milk. A2 milk, which only contains the A2 protein, may alleviate inflammation-related digestive symptoms for those with this specific sensitivity.

However, dairy can trigger an inflammatory response in individuals with a specific milk protein allergy or severe lactose intolerance. If you suspect dairy is causing issues, a temporary elimination diet under a doctor's supervision can help determine if it is a trigger.

Plant-Based Alternatives with Anti-Inflammatory Properties

For those who need or prefer to avoid dairy, unsweetened plant-based milks are excellent choices. Their anti-inflammatory benefits come from the healthy fats, antioxidants, and fiber they contain. The key is to select varieties with minimal additives and no added sugar.

Unsweetened Almond Milk: Rich in vitamin E, a potent antioxidant that combats oxidative stress and inflammation. It is also low in calories and carbohydrates, making it a good option for blood sugar management. Look for brands without unnecessary thickeners like carrageenan.
Unsweetened Oat Milk: A good source of beta-glucan, a soluble fiber with proven anti-inflammatory and immune-boosting effects. As with any processed product, it is vital to choose unsweetened varieties without additives or inflammatory seed oils. If you have celiac disease, ensure it's certified gluten-free due to the risk of cross-contamination during processing.
Flax Milk: This non-dairy milk is prized for its high content of alpha-linolenic acid (ALA), a type of omega-3 fatty acid with anti-inflammatory properties. It's a great choice for those with nut or soy allergies.
Hemp Milk: Made from hemp seeds, this milk provides omega-3s, protein, and minerals. It is a nutritious, anti-inflammatory option that is also free of common allergens.
Soy Milk: Soybeans contain isoflavones, plant compounds that may help reduce inflammation. As a complete protein, it is nutritionally comparable to cow's milk and is a versatile option for baking and cooking. Choose organic, unsweetened varieties to avoid GMOs and added sugars.

Dairy vs. Plant-Based Milks: An Anti-Inflammatory Comparison

To help you decide, here is a comparison of some popular milk types based on their anti-inflammatory potential, nutritional profile, and suitability for different needs.


Feature	Conventional Dairy Milk	Fermented Dairy (Yogurt/Kefir)	Unsweetened Almond Milk	Unsweetened Oat Milk
Inflammatory Effect	Varies by individual; can be neutral or beneficial.	Neutral to beneficial, supports gut health.	Anti-inflammatory due to vitamin E and antioxidants.	Anti-inflammatory due to beta-glucans.
Anti-Inflammatory Compounds	CLA, potentially A2 protein.	Probiotics, bioactive peptides.	Vitamin E, antioxidants, monounsaturated fats.	Beta-glucan soluble fiber, avenanthramides.
Key Nutrients	Protein, calcium, vitamin D (often fortified).	Protein, calcium, vitamin D, probiotics.	Vitamin E, calcium (often fortified).	Fortified with B12, calcium, vitamin D (often).
Ideal Uses	General consumption if tolerated well.	Smoothies, sauces, dressings, dips.	Smoothies, cereal, coffee, light cooking.	Coffee, baked goods, creamy sauces.
Considerations	Potential for lactose intolerance or allergies.	Best for gut health, may not suit those with dairy sensitivity.	Lower in protein, check for thickeners.	Higher carbs than nut milks, check for additives, potential gluten cross-contamination.

Essential Considerations for Choosing Your Milk

Making a choice beyond the basic nutritional facts is key to a truly anti-inflammatory diet. Here's what to look for:

Prioritize "Unsweetened": Added sugars are highly pro-inflammatory and are a common ingredient in many flavored and some unflavored milks. Always choose the unsweetened variety to avoid this and other sweeteners like brown rice syrup.
Read the Ingredients List: Check for unnecessary and potentially irritating additives such as carrageenan, gums (like guar and xanthan), and processed vegetable oils (like canola or sunflower oil). Opt for products with the fewest ingredients possible or consider making your own at home.
Look for Fortification: Many plant-based milks are fortified to mimic the nutritional profile of dairy, but levels of nutrients like calcium and vitamin D can vary widely between brands. Check the nutrition label to ensure you are getting adequate amounts of these important nutrients.
Mind Your Personal Tolerance: Your body's reaction is the ultimate guide. If you experience digestive distress, bloating, or other symptoms after consuming a particular milk, try eliminating it to see if symptoms improve. Some people with existing inflammation may have heightened sensitivities.

Conclusion

When it comes to answering "what is the best milk to drink on an anti inflammatory diet?", the solution is personal. While the long-held belief that dairy universally causes inflammation has been disproven for most, those with allergies or intolerances should stick to alternatives. For others, low-fat and fermented dairy might even offer anti-inflammatory benefits. Unsweetened plant-based milks like almond, oat, soy, and flax provide excellent anti-inflammatory properties from their antioxidant, omega-3, and fiber content. The most important rule for any milk choice is to read the label carefully, prioritizing unsweetened options with minimal additives to avoid triggering inflammation.

Sources

****: Dairy products and inflammation: A review of the clinical evidence. Critical Reviews in Food Science and Nutrition. (2017).
****: 5 Best Anti-Inflammatory Drinks for Better Blood Sugar, According to Dietitians. EatingWell (2025).
****: 5 Anti-Inflammatory Dairy Foods, According to a Dietitian. EatingWell (2025).
****: Almond Milk Unveiled: Nutrition, Health Benefits And Recipes. Froothie.com.au (2024).
****: Is Oat Milk Good for You? Dietitians Reveal the Answer. Prevention (2025).
****: Flax Seeds 101: Nutrition Facts and Health Benefits. Healthline (2019).
****: 5 Ingredients to Avoid in Plant-Based Milks. Mandy Sacher (2025).
****: The best milk alternatives for better blood sugar. Levels Health (2022).
****: Homemade vs Hidden Ingredients: Avoiding Store-Bought Alternatives. Almond Cow (2024).
****: Milk for ulcerative colitis: Types to avoid and try. Medical News Today (2025).

Frequently Asked Questions

For most people without a specific allergy or intolerance, dairy is not considered pro-inflammatory. In fact, some studies show it has a neutral or even anti-inflammatory effect. Issues arise primarily for individuals with a milk protein allergy or lactose intolerance.

Unsweetened almond milk is considered anti-inflammatory. It is rich in vitamin E, a powerful antioxidant that helps protect cells from damage and reduces inflammation. It is also low in calories and carbohydrates, which can support blood sugar management.

You should always choose unsweetened milk alternatives because added sugars are highly inflammatory. Many flavored plant-based milks and even some plain ones contain significant amounts of added sugar, which can counteract any anti-inflammatory benefits.

While oat milk is naturally higher in carbohydrates than nut milks, it also contains anti-inflammatory compounds like beta-glucan fiber and avenanthramides. The potential for inflammation from oat milk is more likely from added sugars or other additives in commercial brands, not from the oats themselves.

If you tolerate dairy, fermented options like kefir and yogurt are excellent choices due to their probiotics, which can improve gut health and reduce inflammation. You could also try milk containing only A2 beta-casein, which may be easier to digest for those sensitive to the A1 protein.

When buying plant-based milk, look for the term "unsweetened" and check for a short, simple ingredient list. Avoid products containing added sugars, inflammatory vegetable oils, and thickeners like carrageenan and gums (e.g., guar gum).

Yes, making your own milk from nuts or seeds at home is an excellent way to control ingredients and avoid unnecessary additives. You can create fresh almond, cashew, or hemp milk using a high-speed blender.