MY TAKE, AS A REGISTERED DIETITIAN WITH A CLINICAL FOCUS ON DIGESTIVE HEALTH, BASED ON CURRENT EVIDENCE

Let’s start with pasteurization

It is a process in which milk (or other products like fresh juice, yogurt, etc) is brought to a high heat to remove pathogenic bacteria, yeast, and mold from the solution to make it safe for transport, proper storage and consumption.

There are multiple methods of pasteurization:

So, is raw milk worth the hype? Or the risk?

Let’s break it down by claim and then reality:

CLAIM: there are natural probiotics in raw milk

THE REALITY: There are no beneficial probiotics in raw milk. The bacteria that are mostly likely present might be:

E. coli O157:H7, Salmonella, Streptococcus spp. Yersinia enterocolitica, Campylobacter jejuni, Staphylococcus aureus, Listeria monocytogenes, Mycobacterium tuberculosis, and Coxiella burnetti

These are all pathogenic bacteria that are likely present due to infection of the cow, dirty equipment or the environment.

CLAIM: there are more nutrients in raw milk

THE REALITY: Pasteurization minimally affects nutrients, except for vitamin C and B2. Calcium, vitamins A, D, E, K, and B vitamins (except B2), remain intact. non-whole milk products are fortified with vitamin A and D because they are fat soluble. When removing the fat content from milk for alternatives like 2% or skim, these vitamins are removed with it.

CLAIM: raw milk can prevent asthma, food allergies, autoimmune diseases

THE REALITY: Raw milk has not be shown to reduce illnesses such as asthma, food allergy or autoimmune diseases. The study most often cited refers to farm milk, not raw milk. The investigators within this very study recommended against the use of raw milk due to safety concerns.

CLAIM: raw milk is better for lactose intolerance

THE REALITY: Current literature shows raw milk isn’t better tolerated by lactose intolerant individuals, as it lacks lactase enzymes and probiotic bacteria to aid lactose digestion.

Milk is 87% water and 12.6% milk solids. within that 12.6% of non-fat milk solids, there is 4.8% lactose contained in milk – which is quite a lot.

Key Takeaways

If you want probiotics, consider fermented foods, greek yogurt, and/or cottage cheese.

If you struggle with dairy, consider the lactic enzyme supplement or choose lactose free milk, yogurt or cottage cheese alternatives.

If you want to improve gut health, include fermented foods and start slowly boosting your fiber intake through diverse plant food intake.

Campylobacter is a common cause of food poisoning. It has been linked to the development of post-infectious IBS in at least 11% of cases. This means that food poisoning has the potential to change your digestion for an extended period of time. Salmonella and E coli are also well-known culprits for food poisoning.

Is the risk worth it?

With all of this said: it is your right to consume raw milk if you so choose. However, I do think it’s important to be completely informed.

The evidence, in addition to the number of cases I see with gut dysbiosis, post infectious IBS and other gut health concerns steers me in the direction of not recommending raw milk.

There are many other foods that are much safer and can provide substantial health benefits.

As always, thanks for reading!

Crystal McLean, MS RD LN

Owner, Thrive Performance and Nutrition LLC

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Resources and citations

PMID: 35134916, PMID: 15992306

PMID: 10777066, PMID: 12047102, PMID: 17456213

PMID: 3284399, PMID: 24615309

HTTPS://WWW.FDA.GOV/FOOD/BUY-STORE-SERVE-SAFE-FOOD/RAW-MILK-MISCONCEPTIONS-AND-DANGER-RAW-MILK-CONSUMPTION

BROWN AC. UNDERSTANDING FOOD PRINCIPLES AND PREPARATION. CENGAGE LEARNING; 2018.

HTTPS://IFFGD.ORG/RESOURCES/PUBLICATION-LIBRARY/POST-INFECTIOUS-IRRITABLE-BOWEL-SYNDROME-A-SUB-TYPE-OF-IBS/