Milk may boost gut health while cheese could harm it, study finds

The Importance of Gut Health

A well-balanced gut microbiome is crucial for overall digestive health, influencing everything from nutrient absorption to immune function. Various foods affect the gut microbiome differently, and new research sheds light on how different dairy products impact gut bacteria.

A recent study published in the journal Nutrients suggests that while drinking milk is associated with an increase in beneficial gut bacteria, consuming cheese may reduce the levels of another helpful bacterium. This discovery underscores the need for a more detailed understanding of how dairy affects gut health.

How Dairy Impacts Gut Bacteria

Scientists have long recognized that fermented foods like yogurt and cheese influence the gut microbiome. However, there has been debate about whether dairy products like milk and cheese provide net positive or negative effects on gut health.

A team of researchers, led by Dr. Li Jiao from Baylor College of Medicine, sought to address this question by analyzing how dairy consumption influences gut bacteria composition. The study included 34 individuals undergoing colonoscopy screenings and examined 97 colonic mucosal biopsies to determine the microbiome diversity in participants who consumed different amounts of milk and cheese.

The study found that:

• Higher milk consumption was linked to an increase in Faecalibacterium and Akkermansia, two bacterial strains known for their anti-inflammatory properties and their role in maintaining gut health.
• Higher cheese consumption was associated with lower levels of Bacteroides, a bacterium that plays a key role in digestion and overall gut balance.

More Milk, Less Cheese for a Healthier Gut

The study observed that participants who drank more milk and consumed fewer cheese-based products had higher alpha-microbial diversity, which indicates a healthier gut microbiome. A diverse gut microbiome enhances resilience to infections, dietary changes, and antibiotic use.

Dr. Jiao emphasized, “Having higher alpha-diversity in the gut means a healthier and more balanced gut microbiota community. A diverse microbiota is more resilient to external disturbances, allowing for quicker recovery.”

These findings suggest that milk consumption may foster a stronger gut microbiome, while excess cheese intake could lead to an imbalance in beneficial bacteria.

Does Cheese Harm Gut Health?

While cheese is a staple in many diets, this study raises concerns about its potential effects on gut bacteria. Researchers found that cheese consumption correlated with lower levels of Bacteroides, a bacterium that aids in digestion and nutrient absorption.

The health effects of Bacteroides are still under debate. Some studies indicate that certain strains may promote colorectal cancer, while others suggest that lower levels of these bacteria are linked to inflammatory bowel disease (IBD).

Dr. Jiao noted, “Bacteroides help digest food, absorb nutrients, and promote gut health. However, some species can have both beneficial and harmful effects. More research is needed to fully understand their role.”

Milk’s Role in Gut Health

In contrast, participants who consumed more milk showed higher levels of Faecalibacterium and Akkermansia, two bacterial strains linked to reduced inflammation and improved gut lining integrity. These bacteria are associated with lower risks of chronic conditions such as obesity, type 2 diabetes, and inflammatory bowel diseases.

For those without lactose intolerance, incorporating low-fat milk and dairy into their diet could support gut health. Meanwhile, individuals with lactose intolerance may benefit from alternatives like yogurt, kefir, and lactose-free dairy products.

Future Research on Dairy and Gut Health

Experts believe that further research is necessary to determine whether different types of cheese have varying effects on gut bacteria. Processing methods may play a role in the way cheese impacts the microbiome.

Dr. Rudolph Bedford, a gastroenterologist at Providence Saint John’s Health Center, commented on the findings, stating, “I’d like researchers to break down the types of cheeses that are actually associated with lowering Bacteroides colonies and determine whether processing methods influence these effects.”

Takeaway: Should You Drink More Milk and Eat Less Cheese?

This study suggests that milk may offer gut health benefits by fostering beneficial bacteria, while cheese could potentially disrupt microbial balance. For individuals concerned about gut health, adjusting dairy consumption may be a simple yet effective strategy to maintain a healthy microbiome.

As research continues, nutritionists recommend focusing on a balanced diet rich in fiber, probiotics, and prebiotic foods to support gut health.