Dairy

Dairy products have a complex relationship with inflammation that depends heavily on the specific product, processing method, and individual tolerance. Greek yogurt, with its probiotics and high protein content, may actually help reduce intestinal inflammation by supporting a healthy gut microbiome. Aged cheeses contain some beneficial compounds like vitamin K2 and conjugated linoleic acid (CLA), though they are also high in saturated fat and sodium.

For many people, dairy is well tolerated and can be part of an anti-inflammatory diet when chosen wisely. However, those with lactose intolerance or casein sensitivity may experience inflammatory responses from dairy consumption. Grass-fed dairy products tend to have better omega-3 to omega-6 ratios and higher nutrient content. The most anti-inflammatory approach to dairy is choosing plain, unsweetened fermented products like Greek yogurt while limiting high-fat processed cheese and ice cream.