Milk & Plant-Based Milk
Whether you're choosing traditional dairy or exploring plant-based alternatives, the type of milk you select can impact everything from digestion to inflammation. Here’s a breakdown of options with their pros, cons, and what to look out for.
Organic Whole Milk
If you tolerate dairy, organic whole milk is a more nourishing option than reduced-fat or skim varieties. Skim milk is often fortified with synthetic vitamins and can include added milk solids and fillers to improve taste and texture after fat removal. Research suggests that full-fat dairy is not associated with increased weight gain and may offer a more stable blood sugar response.
For those who choose to include dairy, aim to consume it in moderation and lean toward cultured forms like yogurt or kefir, which support gut health thanks to probiotics. Always opt for organic to avoid added hormones and antibiotics.
Almond Milk (my favorite)
Almond milk is a staple among dairy-free options, valued for its mild flavor and smooth texture. Homemade almond milk is easy to make with just almonds, water, and a pinch of salt. If buying it pre-made, choose unsweetened versions and avoid those with additives like carrageenan, a thickener linked to gut inflammation and potential carcinogenic effects in some animal studies. Gums such as xanthan and guar can also cause digestive upset in sensitive individuals.
Cashew Milk (also my favorite)
Cashew milk is made by blending cashews with water and straining the mixture (or not straining, for added creaminess). It's naturally creamy and subtly sweet, making it perfect for coffee, smoothies, and sauces. Cashews are nutrient-dense and, like almonds, provide healthy fats, magnesium, and zinc. Cashew milk is gluten-free, dairy-free, and vegan, making it ideal for many diets. Just be sure to check the ingredient list if you're buying pre-made—avoid added sugars and unnecessary gums.
Coconut Milk
Coconut milk has a richer consistency and a natural sweetness. It’s high in medium-chain triglycerides (MCTs), fats that are more readily used for energy. However, coconut milk products often contain carrageenan and gums, especially the shelf-stable versions. For the cleanest option, look for canned full-fat coconut milk with just coconut and water, or make your own at home. Great for curries, smoothies, and desserts.
Hemp Milk
Hemp milk is made from blended hemp seeds and water and is naturally free from soy, nuts, and gluten. It’s rich in omega-3 and omega-6 fatty acids, which support cardiovascular and skin health, and also contains a good amount of plant-based protein. It has a slightly grassy or earthy flavor but blends well in smoothies and cereals. Homemade versions are especially clean and easy to make.
Oat Milk
Oat milk has become a café favorite due to its creamy texture and ability to froth well for lattes. It’s naturally sweet, but there are a few concerns to consider:
Vegetable oils (like rapeseed, canola, or sunflower oil) are often added to commercial oat milk for texture. These oils can contribute to systemic inflammation, especially in excess.
Enzymes used during processing break down oats into maltose, a high-glycemic sugar that can spike blood glucose.
Glyphosate, a pesticide commonly used on conventionally grown oats, is classified as a probable human carcinogen and may disrupt the gut microbiome.
For the healthiest option, choose unsweetened, organic oat milk without added oils. Or try making your own with organic oats, water, and a pinch of salt.
What to Avoid:
Carrageenan, gums, and fillers that can irritate the gut.
Non-organic dairy milk, which may contain hormones, antibiotics, and pesticide residues.
Added sugars, especially in flavored plant-based milks that can drive up glycemic load.
Milk—whether dairy or plant-based—should work with your body, not against it. Choose options that align with your digestion, values, and lifestyle. When in doubt, read the label and keep it simple.
