Which milk causes less inflammation? A guide to making informed choices

October 12, 2025 •

4 min read

According to a 2022 review, the consumption of milk and dairy products did not show a pro-inflammatory effect in healthy individuals or those with metabolic abnormalities. However, for individuals with certain sensitivities or intolerances, the answer to which milk causes less inflammation is more complex and depends on factors like protein type and additives. This guide helps you navigate your options, from A2 cow's milk to plant-based alternatives.

Quick Summary

This article evaluates various milk options, including A2 cow's milk and plant-based alternatives, to determine their potential effects on inflammation. It explores how protein types and processing can influence digestive comfort and provides detailed comparisons to help individuals with specific sensitivities choose the best option for their diet.

Key Points

A1 vs. A2 Dairy: Regular cow's milk contains a mix of A1 and A2 beta-casein proteins. A1 protein releases a peptide (BCM-7) during digestion that is linked to increased gastrointestinal inflammation and discomfort in some sensitive individuals, whereas A2 milk does not.
Less Inflammatory Dairy Option: A2 milk is considered a less inflammatory dairy option for those sensitive to the A1 beta-casein protein, offering a way to consume cow's milk with fewer digestive issues.
Anti-Inflammatory Plant Milks: Hemp milk and coconut milk are often cited for their anti-inflammatory properties, thanks to high omega-3 fatty acids and medium-chain triglycerides (MCTs), respectively.
Watch for Additives: The inflammatory potential of plant-based milks like oat milk often depends on added ingredients such as sugars, gums, and refined oils, which can cause or exacerbate inflammation.
Read Labels Carefully: For any milk alternative, it is crucial to choose unsweetened, minimally processed options without controversial additives like carrageenan to maximize anti-inflammatory benefits.
Individual Response Varies: The best milk for reducing inflammation is highly individual. Listen to your body and consider elimination and reintroduction to determine your personal sensitivities.
Holistic Approach: No single milk can cure or cause chronic inflammation. The most significant impact comes from a balanced, whole-foods-focused diet and a healthy lifestyle.

Understanding the link between milk and inflammation

Inflammation is a natural and necessary bodily process for healing and fighting infections. However, chronic, low-grade inflammation can lead to various health problems. The relationship between milk consumption and inflammation is a popular topic of debate, and scientific evidence suggests a nuanced picture rather than a blanket conclusion that all milk is inflammatory. For many healthy people, dairy may not trigger an inflammatory response, and some studies even suggest a neutral or anti-inflammatory effect, especially from fermented products.

The key to understanding how milk affects inflammation often lies in individual sensitivities, particularly relating to milk proteins and lactose. A key distinction can be made between different types of milk and their composition.

Dairy milk: A1 vs. A2 casein

Regular cow's milk contains a mix of two main beta-casein protein types: A1 and A2. Historically, all cows produced only A2 milk, but a genetic mutation led to the emergence of the A1 beta-casein variant. The difference between A1 and A2 lies in a single amino acid, but this small variation can have a significant impact on how the milk is digested.

When A1 beta-casein is digested, it releases a peptide called beta-casomorphin-7 (BCM-7). Some research links BCM-7 to increased gastrointestinal inflammation and symptoms similar to lactose intolerance in sensitive individuals. In contrast, A2 milk, sourced from cows that naturally produce only the A2 protein, does not release BCM-7 during digestion and is therefore considered less inflammatory for some people.

A2 milk benefits for sensitive individuals:

Easier digestion: Individuals with sensitivities to standard milk, but not lactose intolerance, often find A2 milk to be more digestible and experience less bloating and discomfort.
Reduced symptoms: Studies have shown that consuming A2 milk can lead to a significant reduction in gastrointestinal symptoms compared to regular milk.
Less inflammation: For those with a sensitivity to the A1 protein, switching to A2 milk can decrease inflammation-related markers and improve gut health.

Plant-based alternatives and inflammation

For those who need or prefer to avoid dairy entirely, numerous plant-based milks are available. These alternatives offer their own unique nutritional profiles and potential anti-inflammatory benefits, though the presence of additives and added sugars can complicate their effects.

Common anti-inflammatory plant milk options:

Coconut milk: Rich in medium-chain triglycerides (MCTs), which have shown anti-inflammatory properties. Opt for unsweetened versions to avoid excess sugar.
Hemp milk: A good source of omega-3 fatty acids, which are known to help reduce inflammation. It has an ideal omega-3 to omega-6 ratio that supports a healthy inflammatory response.
Almond milk: This option is naturally low in inflammatory compounds and often fortified with vitamin E, a potent antioxidant. Look for unsweetened, minimally processed versions.
Oat milk: Contains beta-glucans, a type of soluble fiber with anti-inflammatory effects. However, commercial varieties can contain added sugars, oils, and thickeners that may be pro-inflammatory for some. Choosing a clean, unsweetened brand or making your own can mitigate this risk.

Comparison of milk options for inflammation

To help you decide which milk might be best for your needs, here is a comparison based on several key factors related to inflammation.


Feature	A2 Cow's Milk	Oat Milk	Hemp Milk	Coconut Milk
Inflammation potential	Lower for A1-sensitive individuals	Varies by brand (can be low if unsweetened/additive-free)	Generally low (rich in omega-3s)	Generally low (contains MCTs)
Key anti-inflammatory nutrients	Natural source of vitamins and minerals	Beta-glucan fiber, avenanthramides	Omega-3 and omega-6 fatty acids	Medium-chain triglycerides (MCTs)
Digestive compatibility	Easier for those sensitive to A1 protein	High fiber can be soothing, but additives may cause issues	Generally well-tolerated	May be high in FODMAPs for some sensitive individuals
Additives to watch for	None (natural product)	Added sugars, oils, gums	Possible additives depending on brand	Added sugars, stabilizers
Best for	A1 protein sensitivity, but not lactose intolerance	Fiber benefits, cholesterol reduction	High omega-3 content	Keto/low-carb, creamy texture

Making the right choice for your anti-inflammatory diet

Choosing the right milk for an anti-inflammatory diet depends on your personal sensitivities and nutritional goals. For some, the solution may be as simple as switching to A2 milk, which eliminates the potential inflammatory trigger of the A1 protein found in most conventional dairy. For others, plant-based milks offer a complete dairy-free solution, with hemp and coconut milk often being good choices due to their healthy fat content. When opting for plant-based alternatives, the most crucial step is to read ingredient labels carefully to avoid added sugars, inflammatory oils, and other additives that could undermine the anti-inflammatory benefits.

Regardless of your choice, a focus on an overall healthy diet rich in whole foods, antioxidants, and fiber is the most effective strategy for managing inflammation. A single food won't solve or cause chronic inflammation; the pattern of eating and overall lifestyle are the most significant factors.

Conclusion

While milk is not inherently inflammatory for all, certain proteins in conventional cow's milk (A1 beta-casein) and common additives in processed plant-based alternatives can trigger inflammatory responses in sensitive individuals. Therefore, the question of which milk causes less inflammation has a personalized answer. For dairy drinkers with sensitivity, A2 milk is a strong option. For those avoiding dairy, unsweetened hemp, coconut, and clean oat milk are excellent choices. The key is to listen to your body, read labels diligently, and prioritize a balanced, anti-inflammatory lifestyle for optimal health outcomes.

For more information on anti-inflammatory dietary patterns, consider resources like those provided by the University of Chicago Medicine.

What foods cause or reduce inflammation? - UChicago Medicine

Frequently Asked Questions

Yes, for individuals sensitive to the A1 beta-casein protein, A2 milk is considered less inflammatory. The A1 protein, found in regular milk, releases an inflammatory peptide (BCM-7) during digestion, while A2 milk does not.

Not inherently, but it depends on the type and processing. Unsweetened and minimally processed plant milks like hemp and coconut are generally less inflammatory. Many commercial products, however, contain additives like sugar, gums, and oils that can be pro-inflammatory for some individuals.

Oats themselves contain anti-inflammatory compounds like beta-glucans. However, many store-bought oat milks contain added sugars, inflammatory oils, and additives that can potentially cause inflammation in sensitive individuals. Unsweetened, additive-free versions are a better choice.

Yes, coconut milk is considered anti-inflammatory, primarily due to its content of medium-chain triglycerides (MCTs), which have been shown to help reduce inflammation. Choosing an unsweetened variety is best.

Hemp milk is an excellent choice due to its high content of anti-inflammatory omega-3 fatty acids. Coconut milk is also a good option. Both provide health-promoting fats without the lactose or A1 protein concerns of dairy.

The type of processing matters. One study found that UHT homogenized milk increased pro-inflammatory cytokine production in cells, while pasteurized milk showed an anti-inflammatory potential. For conventional dairy, the presence of the A1 protein is a bigger factor for sensitive individuals.

Since individual responses vary, the best method is to use a process of elimination. If you suspect milk is causing inflammation, remove all dairy from your diet for a few weeks. If symptoms improve, reintroduce different types (A2, organic, grass-fed) or plant-based options one by one to see which you tolerate best.