All About Dairy (Part 2)
Not All Dairy Is Created Equal — Why Some Types Are Easier to Digest Than Others
If you’ve ever wondered why you can’t drink milk without discomfort but can enjoy cheese or yogurt with no problem, you’re not alone. The truth is, not all dairy affects the body the same way.
The form, the processing, and even the animal it comes from all play a role in how your body responds. Let’s break down the most common types of dairy and why some may be better tolerated than others.
Raw vs. Pasteurized Milk
For most of history, humans drank raw milk — straight from the animal. It naturally contained enzymes, beneficial bacteria, and nutrients in their original form.
Pasteurization, developed in the 1800s, heats milk to kill pathogens. While this made milk safer in an era of poor sanitation, it also reduced beneficial enzymes like lactase and lipase, which help digest sugars and fats.
Some people find they tolerate raw milk better because of these natural enzymes and microbes. Others remain sensitive regardless.
Safety is the big debate: raw milk carries a higher risk of contamination, but advocates argue the benefits outweigh the risks when sourced carefully.
Fermented Dairy: Yogurt, Kefir, and Cheese
Fermented dairy is in a category of its own. Traditional fermentation uses bacteria and yeast to transform milk into foods like yogurt, kefir, and cheese.
The fermentation process reduces lactose, making it easier for lactose-intolerant individuals to digest.
Probiotic cultures in kefir and yogurt add beneficial bacteria that support gut health.
Hard cheeses like cheddar and parmesan are naturally very low in lactose, which is why some people who can’t drink milk can still enjoy cheese.
👉 In many traditional cultures, fermented dairy was the preferred form — which may explain why it was better tolerated historically.
Goat & Sheep Dairy vs. Cow Dairy
Ever notice that some people can drink goat milk but not cow’s milk? That’s because the protein and fat structure are different.
Goat and sheep milk contain smaller fat globules and a slightly different form of casein protein, making them gentler on digestion.
They also more closely resemble the protein profile of human milk, which may explain why infants sometimes tolerate them better.
While not a solution for everyone, goat and sheep dairy can be a good option for those with sensitivities to cow’s milk.
Modern Processing: Homogenization & Ultra-Pasteurization
Beyond pasteurization, modern milk often undergoes homogenization, which forces fat molecules to break down so the cream doesn’t separate.
This alters the natural fat structure and may make digestion more difficult for some people.
Ultra-pasteurization (UHT) heats milk to even higher temperatures to extend shelf life.
While convenient, this can damage proteins and reduce nutrient quality.
The more processing milk undergoes, the further it strays from its natural, nutrient-dense form.
The Big Takeaway
Dairy isn’t black and white — it exists on a spectrum. Raw, whole, and fermented dairy often provide more benefits and are easier to tolerate, while heavily processed forms like skim, ultra-pasteurized, and homogenized milk are harder on the body.
If you struggle with dairy, it may not mean you need to cut it all out — it may just mean you need to find the form that works for your body.
In Part 3 of this series, we’ll take a closer look at milk itself — exploring A1 vs. A2 proteins, grassfed vs. grain-fed, and how organic farming practices impact the quality of what’s in your glass.
References
Parolari G, et al. Influence of processing on milk nutritional quality. Food Sci Nutr. 2018.
Malm A, et al. Effects of pasteurization and processing on milk composition. Dairy Sci Technol. 2019.
Park YW. Goat milk and human nutrition. Small Ruminant Research. 2007;68(1-2):88-113.
Marco ML, et al. Health benefits of fermented foods: microbiota and beyond. Curr Opin Biotechnol. 2017;44:94-102.
USDA National Nutrient Database for Standard Reference.