Recent findings indicate that two ordinary foods you likely already keep in your fridge could be key for gut health. Instead of chasing after trendy fermented foods, a study suggests that milk and cheese may play a direct role in shaping a healthier gut microbiome by influencing probiotics, intestinal flora, and gastrointestinal balance.

The research investigates how specific dairy products influence the intricate community of microorganisms in your digestive system. Here, we’ll examine the findings from the study by the Baylor College of Medicine, published in Nutrients, and explore what this could mean for your daily nutritional choices.

Milk and cheese could benefit your digestive health

Dr. Li Jiao and her team investigated how dairy consumption affects gut bacteria. Their analysis revealed that drinking milk was associated with an increase in several beneficial microbes.

Notably, key bacteria such as Faecalibacterium, celebrated for its anti-inflammatory effects, and Akkermansia, linked to a healthy metabolism, became more abundant with higher milk intake. This result aligns with previous studies addressing the influence of dairy, lactic acid bacteria, and fermented foods on the gut environment.

In contrast, cheese exhibited a distinct pattern. Although cheese didn’t boost the same bacterial groups as milk, its consumption appeared to reduce levels of specific microbes like Bacteroides and Subdoligranulum. While the implications of these decreases are still under exploration, the findings suggest that cheese actively shapes the gut ecosystem.

Furthermore, the study noted a potential rise in Bifidobacterium—a well-known probiotic bacterium that supports digestion—linking cheese consumption to unique modifications within the gut microbiota.

Although yogurt is frequently celebrated for supporting gut health, this study didn’t show clear links between yogurt consumption and changes in the microbiome. The researchers attributed this to the low level of yogurt reported by participants, which hindered the ability to draw definitive conclusions. In this regard, more research incorporating higher yogurt intake is needed.

Incorporating these foods into your diet for gut benefits

Consider these points based on the findings:

Include milk: If you tolerate it well, regular milk consumption may promote an increase in beneficial bacteria while supplementing your diet with essential nutrients like calcium, vitamin D, and proteins.
Enjoy cheese too: Its unique fermentation process appears to actively modify the gut environment even though its specific benefits are still being clarified through emerging research.
Understand lactose: If lactose intolerance is an issue for you, options such as lactose-free milk or naturally low-lactose hard cheeses provide suitable alternatives.
Follow recommendations: The USDA guidelines suggest that adults aim for approximately 3 cups of dairy per day, whether in the form of milk, yogurt, or cheese equivalents.

If dairy causes discomfort, consider alternatives or consult a dietitian. Keep in mind that this study was focused on older men, so broader applicability requires further confirmation across different demographics.

The study was small, with only 34 participants, and relied on self-reported food intake, so the results may not be definitive for everyone. Future research will explore how different dairy products affect diverse groups over the long term, potentially linking these findings with metabolic health, immune function, and overall nutritional well-being.

For now, incorporating milk and cheese as part of a balanced diet could offer unexpected benefits for gut health.