Microbiome magic: How dairy helps nurture the gut

Dairy is a nutritional powerhouse, endorsed by the Australian Dietary Guidelines for its role in promoting health and prevention of chronic diseases.
 
The Guidelines recommend that most Australian adults consume 2.5–4 serves of dairy daily, with older adults needing the most due to accelerated bone and muscle loss that comes with age.
 
Apart from its well-known role in building strong bones, fracture prevention and dental health, The Guidelines recognise daily dairy consumption’s link to a reduced risk of heart disease, stroke, type 2 diabetes, and no association with obesity.
 
However, the lesser-known benefits of dairy, particularly in gut health, are often overlooked.
 
Misconceptions and the Gut Health Equation
Recent survey results from Dairy Australia show around a quarter of Australian adults have some level of concern about dairy and gastrointestinal symptoms.
 
While some of the population may genuinely be experiencing lactose intolerance, misattributing digestive issues to dairy can lead to dairy avoidance and replacing dairy foods with less nutritious alternatives. Unnecessarily removing dairy without the supervision of a dietitian can lead to potential nutrient deficiencies and adversely affect health.
 
Further, emerging evidence indicates that dairy, especially fermented varieties like yoghurt and kefir, can contribute significantly to a healthy gut.
 
The power of fermented dairy
Yoghurt, kefir, and even cheese fall into the category of fermented dairy foods. These foods can be excellent vehicles for probiotics, beneficial bacteria that support gut health.
 
The nutrient matrix and low pH of yoghurt protects probiotics from the harsh conditions of the gut, ensuring they reach the intestines alive to exert their effects. It’s worth emphasising that while all yoghurt contains bacterial species, not every product qualifies as a probiotic yoghurt.
 
To earn the label ‘probiotic yoghurt’, it must contain a sufficient quantity of added beneficial bacteria. Probiotic yoghurt and kefir rank among the most extensively studied fermented dairy foods for beneficial changes to the gut microbiota and associated health benefits.
 
Enhancing the Mediterranean Diet
The Mediterranean Diet, renowned for its health benefits, can be further enhanced by including more dairy. This diet, rich in fruits, vegetables, whole grains, olive oil, and moderate in dairy, fish, and poultry, has been linked to a diverse gut microbiome and reduced risk of chronic diseases.
 
New research has shown that incorporating additional dairy into this diet can provide similar gut benefits while also meeting the recommended daily calcium intake.
 
Dairy and Lactose Intolerance
A shocking one in six Australians are currently avoiding or completely removing dairy from their diet.
 
Despite many Australians avoiding dairy due to perceived lactose intolerance, actual rates of lactose intolerance are much lower. Self-diagnosis contributes significantly to this trend, leading to potential digestive enzyme ‘detraining’ and acquired lactose intolerance.
 
For those with confirmed lactose intolerance, there are dietary strategies to manage symptoms while still enjoying dairy, including consuming probiotic-rich yoghurt, lactose-free milk and hard cheese.
 
Embrace dairy for gut health
While more research is needed, dairy foods like yoghurt and kefir can play a crucial role in maintaining gut health. Including these products in a balanced diet can promote a healthy gut microbiome and overall wellbeing, even for individuals with lactose intolerance.
 
Consulting an Accredited Practising Dietitian for tailored dietary advice is recommended to ensure optimal gut health and nutrient intake.
 
For those seeking more information, Dairy Australia’s new report, Dairy’s Role in Gut Health, delves into the science behind dairy and its effects on the gut.
 
This article was commissioned by Dairy Australia and independently reviewed by newsGP.
 
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