Milk and dairy products are often controversial because they are believed to promote inflammation due to their saturated fats. Inflammation is the body’s built-in defense mechanism, and while it’s notorious, it’s a sign that the body’s immune system is working hard to recover from injury, trauma, and damage. Inflammation can last for days to weeks (acute) or months to years (chronic), depending on the cause of the inflammation and the body’s ability to overcome its attacks. Chronic inflammation can develop into life-threatening diseases such as diabetes and cardiovascular disease. About 3 out of 5 people around the world die in such circumstances, according to the report. statistics pearl. Studies have shown that dietary and lifestyle changes can stimulate inflammation and help curb the likelihood of disease. Who wouldn’t want to live a healthier life with fewer illnesses? Diet is one of the greatest tools for reducing inflammation.
Photo recipe: berry kefir smoothie
The Mediterranean diet is highly valued by health and medical professionals because it is rich in bioactive compounds, including polyphenols, antioxidants, vitamins and minerals that are thought to have anti-inflammatory effects. The main features of the Mediterranean diet are whole grains, lean proteins, nuts, seeds, fruits and vegetables, and dairy products. Dairy products have long been a cornerstone of the human diet, supporting good nutrition for bone growth and development throughout life, according to a 2019 study. nutrients.Some research, such as his 2020 article published in foodsuggested that milk fat may have neutral or positive effects on health, particularly cardiovascular health.
That said, dairy products can provide nutrients that better meet important nutritional needs. According to a 2022 paper, dairy contains notable nutrients that may improve inflammation, including vitamin D, calcium, antioxidants and probiotics, to name a few. is mentioned. animal. Keep 2020-2025 in mind dietary guidelines for americans We’ll highlight some of these as nutrients Americans consume too sparingly.
These five fermented dairy products are good for your gut and may have anti-inflammatory properties that help your body resist the harmful effects of inflammation or reduce inflammation altogether.
1. yogurt
It has a zesty flavor, is versatile, and is rich in nutrients. Yogurt is a gut-friendly food made by fermenting milk with a bacterial culture. Lactobacillus bulgaria and thermophilic streptococcusaccording to a 2020 study nutrients. Grocery aisles are lined with different types of yogurt, from Greek to Icelandic. Nutritionally, yogurt is rich in nutrients such as calcium, vitamin D, vitamin B12, zinc, phosphorus and magnesium, depending on the type. Studies show that probiotics strongly improve the antioxidant status of dairy products, so probiotic yogurt may help boost the body’s anti-inflammatory capabilities, a 2018 paper stated. . nutrition review. To promote digestive health, yogurt with probiotics will feed your gut with “good bacteria.”
2021 study published in nutrients Among 1,753 participants, we found that eating yogurt (equivalent to an average of 0.28 cups per day) was associated with lower levels of interleukin-6 (IL-6), a marker of inflammation. bottom. Also included is a review of nine of his studies published in 2020. obesity medicine Daily intake of probiotic yogurt has been reported to be associated with lower C-reactive protein (CRP), another inflammatory marker. However, these studies had no additional effects on other inflammatory markers.
2. Cultured buttermilk
Cultured buttermilk is made by fermenting skim or low-fat milk with a bacterial culture, resulting in a probiotic drink that is low in lactose. Britannica. Probiotics provide a healthy digestive tract and may support immune health. Your gut is home to trillions of organisms collectively known as the gut microbiome. The gut microbiome performs many important functions, including supporting the immune system to defend against harmful diseases. Therefore, healthy gut function relies on the support of probiotic-rich foods.
2022 study published in International Journal of Molecular Science We have shown that buttermilk (and other dairy products) can promote the production of short-chain fatty acids (SCFAs). SCFAs help maintain glucose homeostasis. This means stabilizing blood sugar and insulin levels for a healthy metabolism. Additionally, according to his 2022 study above, they help control inflammation and immunity and strengthen the intestinal barrier to keep harmful microbes from entering the bloodstream.
In one of the 2019 surveys, Clinical oral survey Researchers have discovered that buttermilk and other fermented milk products may help reduce inflammation in the cells around the mouth and improve oral health.
Additionally, consumption of fermented milk beverages (including buttermilk) was found to be associated with reduced cardiovascular risk in a 2020 review of 20 longitudinal studies. advances in nutrition.
3. Kefir
Kefir (pronounced kefir) Kaffir) is an ancient fermented drink made by adding kefir grains (a mixture of yeast, bacteria and carbohydrates) to milk. With a creamy, thick texture and a hint of tartness, kefir provides many essential nutrients in one serving. Its fermentation produces many bioactive compounds such as essential amino acids, vitamins and minerals. One 8 ounce serving provides 16% of your daily intake of vitamin D, a nutrient that many Americans are deficient in. A small study conducted in 2022 found that frontier endocrinology Six months of vitamin D supplementation in children with low vitamin D levels was found to lower CRP. Also, one cup of kefir provides almost 50% of his daily requirement for vitamin A, an antioxidant. USDA. Low vitamin A levels can impair immune health and make it harder to recover from illness, according to . NIH (National Institutes of Health).
Additionally, a 2021 review found that kefir’s bioactive compounds, including lactic and acetic acid, can combat harmful pathogens in the intestinal lining. food. Kefir contains probiotics, which may support immunity by fighting infections and illnesses, said a 2021 article. biomedicine and drug therapy.
According to a 2021 review, several animal and human cell studies have found other potential health benefits of kefir, including anticancer, antidiabetic, and antihypertensive effects in animal and human cell studies. is suggested. Much of the research on kefir has been done in human cells and animals. Therefore, clinical trials are needed.
4. Cultured cottage cheese
Curdling milk with acid and adding probiotics creates cultured cottage cheese. A favorite of the fitness community for its high protein content and delicious taste combined with sweet tropical fruits. So how does it help prevent inflammation? According to a 2020 study, chunky, creamy foods, like many other dairy products on this list, deliver probiotics to your gut and promote health. promotes healthy growth and survival. nutrition research.
A 2021 study of 35,352 postmenopausal women found that Journal of Nutrition and Nutrition Academy reported an association between increased intake of dairy products (including cottage cheese) and decreased levels of CRP and IL-6. The same study found that eating yogurt was associated with a lower risk of type 2 diabetes. Moreover, these association results were not seen for milk or butter.
Cottage cheese can contain a lot of sodium. american heart association To prevent hypertension, it is recommended to consume in reduced amounts. Looking for a reduced or no salt version can be beneficial.
5. Aged cheese
Ripened cheeses such as cheddar, parmesan, and gouda are obtained by using acid to coagulate milk, cream, or buttermilk. According to a 2021 review, they add lactobacillus to ferment, then move the whey and let it mature (or age) over time. The frontier of microbiology. Aged cheeses, which are beneficial for digestive health, are a typical source of probiotics, unless heated during processing. Examples include Swiss, Provolone, Cheddar and Gouda.
According to a 2019 study, Dairy Science Journal, cheese may provide a stable environment for probiotics to live, thanks to its high fat content, pH and high water activity. Support your gut with cheeses that contain probiotics. However, cheese is high in calories and sodium, so consider eating it sparingly.
Conclusion
Although some studies have shown that dairy products may have a positive impact on inflammation, there is not enough evidence to prove that dairy products reliably reduce inflammation. Dairy products can promote inflammation in people who are allergic to milk proteins, who are lactose intolerant, or who have digestive problems after consuming dairy products.
By eating a balanced diet that includes anti-inflammatory foods and watching out for foods that exacerbate inflammation, you’ll be better prepared to protect yourself from chronic inflammation and disease.
