A doctor trained at AIIMS and Harvard has cautioned that certain types of dairy, often considered healthy, may negatively affect gut health, according to a recent report. The expert highlighted that while dairy is a common component of many diets, its impact on the digestive system varies depending on individual tolerance and the type of product consumed.

The doctor explained that dairy contains lactose, a sugar that some people cannot digest efficiently due to low levels of the enzyme lactase. In such cases, even moderate consumption of milk, cheese, or yogurt can lead to bloating, gas, diarrhea, and other gastrointestinal discomforts. Lactose intolerance is more common than generally assumed, and symptoms may appear gradually, making it difficult to identify the source of digestive issues.

Beyond lactose, the report emphasized that certain dairy products, especially heavily processed or high-fat varieties, can disrupt the gut microbiome. The balance of beneficial bacteria in the intestines is crucial for overall health, and excessive intake of such dairy may feed harmful bacteria or reduce microbial diversity, potentially contributing to inflammation and digestive problems.

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Fermented dairy products such as yogurt and kefir, which contain live probiotics, were noted as generally more gut-friendly. However, the expert stressed that added sugars, artificial flavorings, or preservatives in commercial yogurts can offset their beneficial effects. Choosing minimally processed, unsweetened options may help preserve gut health while still providing essential nutrients like calcium and protein.

The doctor also suggested that individuals experiencing persistent digestive issues consider alternative sources of calcium and protein, such as fortified plant-based milks, nuts, seeds, and legumes. Personal experimentation under medical guidance can help determine which dairy products, if any, are compatible with one’s digestive system.

Overall, the expert advised that while dairy can be part of a balanced diet for many, awareness of gut sensitivity and careful selection of products are key to preventing potential digestive disturbances. Tailoring consumption to individual tolerance levels may help maintain both gut health and nutritional adequacy.

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