What milk are you not supposed to drink? Health risks and safe alternatives

November 5, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), unpasteurized, or raw, milk is 150 times more likely to cause foodborne illness than pasteurized milk. So, what milk are you not supposed to drink? The answer involves not only raw milk but also expired products and certain types of milk based on individual health conditions like allergies and intolerances.

Quick Summary

This article details which types of milk to avoid, from unpasteurized varieties teeming with harmful bacteria to spoiled products and specific milks problematic for individuals with allergies or lactose intolerance. It covers the health risks and offers safe, nutritious substitutes.

Key Points

Avoid Raw Milk: Never drink unpasteurized (raw) milk, as it can contain dangerous bacteria like E. coli and Salmonella that cause serious illness.
Discard Spoiled Milk: Always check expiration dates and signs of spoilage; consuming spoiled milk can cause food poisoning.
Consider Lactose Intolerance: Individuals with lactose intolerance should avoid regular dairy milk and opt for lactose-free or plant-based alternatives to prevent digestive issues.
Beware of Milk Allergies: If you have a true milk protein allergy, avoid all dairy products to prevent immune reactions, which can be severe.
Limit High-Fat Dairy: People managing weight or heart health should choose lower-fat dairy options over full-fat milk to reduce saturated fat intake.
Watch for Added Sugars: Flavored milks often contain high amounts of added sugar, which should be minimized in a healthy diet.

The Dangers of Unpasteurized, or Raw, Milk

By far, the most critical type of milk to avoid is unpasteurized, or raw, milk. Raw milk is milk that has not been heated to kill off potentially dangerous bacteria. Despite claims by some that it's healthier, pasteurization is a long-standing food safety practice that significantly reduces the risk of serious illness.

Harmful Bacteria Lurking in Raw Milk

Raw milk can harbor a variety of dangerous pathogens that can cause severe foodborne illness, especially in vulnerable populations like pregnant women, children, older adults, and those with weakened immune systems.

Salmonella: A common bacteria that can lead to fever, diarrhea, and abdominal cramps.
E. coli O157:H7: A particularly dangerous strain of bacteria that can cause severe stomach cramps, bloody diarrhea, and vomiting, and can lead to life-threatening kidney failure.
Listeria: Can cause miscarriage in pregnant women and is especially dangerous to newborns.
Campylobacter: Another cause of food poisoning, leading to fever, diarrhea, and cramps.

Spoiled and Expired Milk

Beyond raw milk, consuming milk that has spoiled or passed its expiration date poses a risk of bacterial contamination. Spoiled milk often develops a sour smell, a lumpy texture, and a discolored appearance. While it might not always lead to severe illness, it can cause food poisoning, including upset stomach, diarrhea, and vomiting. It's a simple, yet critical, rule of thumb: when in doubt, throw it out.

Milk to Avoid Based on Individual Health Conditions

For many people, the choice of milk to avoid is not a matter of safety but of personal health and digestion. Allergies and intolerances are common reasons to steer clear of certain milk types.

Lactose Intolerance vs. Milk Allergy

It's important to distinguish between lactose intolerance and a milk allergy. They are fundamentally different and require different approaches to diet.

Lactose Intolerance: This is a digestive issue where the body cannot properly digest lactose, the natural sugar in milk, due to a lack of the lactase enzyme. It results in uncomfortable symptoms like bloating, gas, and diarrhea, but is not an immune response.
Milk Allergy: This is a true immune system reaction to the proteins in milk, not the sugar. Symptoms can range from mild (hives, wheezing) to severe (anaphylaxis), and avoiding all forms of dairy is necessary.

Avoiding Specific Milks for Health Concerns

People with certain health conditions may need to limit or avoid specific types of milk based on their nutritional profile.

Full-Fat Dairy Milk: High in saturated fat and calories, whole milk is often recommended against for individuals concerned with heart health, high cholesterol, or weight management.
Sugary Flavored Milks: Chocolate or strawberry milks often contain a large amount of added sugar, which should be avoided as part of a healthy diet, particularly for children.
Unfortified Plant-Based Milks: Some plant-based alternatives, like almond or rice milk, are naturally low in protein and other key nutrients found in dairy. If you are using these as a dairy replacement, it's vital to ensure they are fortified with calcium and vitamin D.

Comparison: Risky vs. Safer Milk Choices

To help navigate the choices, here is a comparison of different milk types based on general health and safety concerns.


Feature	Risky Choice: Raw Milk	Safer Choice: Pasteurized Dairy	Alternatives (e.g., Soy, Oat)
Pasteurization	No, carries risk of harmful bacteria	Yes, heated to kill pathogens	Not applicable, different base
Foodborne Illness	High risk from E. coli, Salmonella, Listeria	Very low risk due to pasteurization	Low risk, but watch for allergens
Lactose Content	Contains lactose	Contains lactose (unless lactose-free variety)	Varies; most are lactose-free
Allergens	Contains milk proteins, triggers milk allergy	Contains milk proteins, triggers milk allergy	Can contain other allergens (nuts, soy)
Fat Content	Can be high depending on source	Varies; low-fat and skim options available	Varies widely, check nutrition label
Nutrient Fortification	No, not typically fortified	Usually fortified with Vitamin D	Important to choose fortified options

Making a Safe and Healthy Choice

Ultimately, selecting the right milk requires you to consider your own health needs and food safety standards. For the general public, pasteurized dairy milk is a safe and nutritious option. For those with allergies, intolerances, or specific dietary goals, a fortified plant-based milk may be the best choice. Always read labels carefully, check expiration dates, and prioritize safety over trends.

Conclusion

In summary, there are specific types of milk that should be avoided by everyone and others that should be avoided by certain individuals. Raw milk, due to its potential to harbor dangerous bacteria, should be avoided entirely by all, especially vulnerable groups. Spoiled or expired milk should also be discarded immediately to prevent foodborne illness. For those with lactose intolerance or a dairy allergy, traditional dairy milk can cause severe reactions or uncomfortable digestive issues. Lastly, flavored milks and some unfortified plant-based milks may not align with healthy dietary goals. By making informed choices, you can ensure that your milk consumption is both safe and beneficial for your health. To explore alternative options further, consider consulting a qualified dietitian or health professional.

Optional Outbound Link

For additional information on the risks associated with unpasteurized milk, visit the Food and Drug Administration's official consumer updates page. This resource provides comprehensive details on the dangerous germs found in raw milk and the proven safety of pasteurization.

Frequently Asked Questions

Raw, or unpasteurized, milk is dangerous because it has not been heat-treated to kill harmful bacteria such as Salmonella, E. coli, and Listeria, which can cause severe foodborne illness.

No, people with lactose intolerance should not drink regular milk. They lack the enzyme needed to digest lactose, leading to digestive issues. They should opt for lactose-free dairy or plant-based alternatives.

Lactose intolerance is a digestive issue caused by the inability to digest milk sugar (lactose), while a milk allergy is an immune system reaction to milk proteins, which can cause hives, swelling, and even anaphylaxis.

Drinking spoiled milk can lead to food poisoning, causing symptoms like nausea, vomiting, diarrhea, and stomach cramps. It is always safest to discard any milk that has a sour smell or changed texture.

Yes, plant-based milks can contain other allergens like nuts or soy, and some versions contain high amounts of added sugars. It's important to check labels for fortification and ingredients.

Yes, pregnant women and children are especially vulnerable and should avoid raw milk and products made from it. Pregnant women, in particular, face a higher risk from Listeria found in unpasteurized products.

Full-fat milk is not inherently bad, but it is high in saturated fat and calories. Individuals with concerns about heart health or weight management may be advised to choose lower-fat or skim versions.