What's the best non-dairy milk for autoimmune health? (2024)

FAQs

What's the best non-dairy milk for autoimmune health? ›

“If you can't have cow's milk, soy milk and rice milk are often the healthiest milk for gut health – especially for people with celiac disease, an autoimmune disease that can cause inflammation,” Park said.

Coconut milk: Coconut milk offers a unique flavour and is a good source of healthy fats. It contains lauric acid, known for its antimicrobial properties, which might be beneficial for those with autoimmune conditions. Nevertheless, coconut milk is also high in saturated fats, so moderation is key.

Almond Milk, if unsweetened, is also a good alternative because it contains antioxidants, is anti-inflammatory and made up of healthy fats.

Yes – soy is a complete protein source, meaning it contains all nine of the essential amino acids that our bodies can't make on their own. It's also rich in B vitamins, fiber, potassium and magnesium and has a “modest, yet clinically relevant” cholesterol-lowering effect.

AIP compliant dairy alternatives

Coconut milk is the best non-dairy milk alternative. It is AIP-friendly. Oat, hemp seed, almond, flaxseed, and cashew milks are not AIP-compliant because they come from nuts and seeds. Still, they are a better option than cow's milk to heal your gut and reduce symptoms.

Milk is widely consumed worldwide due to its high nutritional value, having possible protection against infections and anti-inflammatory activity. Conversely, milk's vast microbiota reduces its shelf life and can pose risks to human health.

So far, the research hasn't drilled down to say which components of which dairy products might be most healthful (or harmful). The most consistent evidence so far centers on yogurt. “Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says.

Almond milk will be a better option if you want to choose a plant-based milk option that's best for an anti-inflammatory diet.

Nutritionists believe that vitamin E, along with bioactive plant compounds including polyphenols, are responsible for many of the health benefits of almonds. These compounds have anti-inflammatory and antioxidant properties that are good for heart health ( 12 ).

While some plant milks, such as soy and oat milk, offer specific gut health benefits due to their protein and fiber content, others like almond and rice milk are gentler on the stomach.

What is the number one healthiest milk to drink? ›

Low-fat, skim or 1% cow's milk are healthier options compared to 2% or whole milk. They contain less fat. “If you can't have cow's milk, soy milk and rice milk are often the healthiest milk for gut health – especially for people with celiac disease, an autoimmune disease that can cause inflammation,” Park said.

Lactose-Free Alternative

Almond milk, though also dairy-free, lacks the same level of creaminess and nutritional density as coconut milk. This divergence further solidifies coconut milk's position as the go-to choice for those seeking a satisfying and nutritious milk alternative.

Non-Paleo Foods Eliminated on the AIP Diet

Anything made with cow's or goat's milk, like cheese and yogurt, should be avoided. Dairy contains certain proteins that can trigger inflammation. [4] Plus, lactose intolerance is a common condition.

Coconut Milk/Coconut Kefir

In fact, it can even help restore balance in your gut microbiome. "Coconut milk is a great option for those with digestive issues as it is easy to digest and is rich in lauric acid, which has antimicrobial properties that can help support a healthy gut microbiome," Parsad tells us.

Nutritionists believe that vitamin E, along with bioactive plant compounds including polyphenols, are responsible for many of the health benefits of almonds. These compounds have anti-inflammatory and antioxidant properties that are good for heart health ( 12 ).

“If you can't have cow's milk, soy milk and rice milk are often the healthiest milk for gut health – especially for people with celiac disease, an autoimmune disease that can cause inflammation,” Park said.

It's rich in antioxidant vitamin E.

Almond milk is a good source of vitamin E, which is important for your immune system and blood vessels. Some studies have shown a link between high vitamin E intake and a lower risk of cognitive diseases like Alzheimer's disease.

Low-Fat or Fat-Free Dairy

Calcium and vitamin D work together to strengthen your bones, so rather than consuming whole milk, try skim or 1% milk. Instead of eating full-fat yogurt and cheese, try the low-fat options.