Dairy Done Right
Milk & Dairy: Allergies + Why Milk is a Great Source of Protein (But the Source Matters!)
Milk has long been considered a nutrient powerhouse—rich in protein, essential vitamins, and minerals. But not all milk is created equal, and if you struggle with dairy sensitivities or allergies, the type and source of your milk can make all the difference in how your body responds.
In this blog, I’ll break down why quality matters, what to look for in dairy products, and alternatives for those who can’t tolerate milk. If you're looking how to incorporate dairy in an animal-based diet, grab my Animal-Based Guide.
Why Milk is a Powerful Source of Protein
Milk provides high-quality, easily digestible protein loaded with essential amino acids—making it an excellent choice for:
Muscle recovery
Bone health (high in calcium, vitamin D, and K2)
Metabolic support and overall wellness
However, the type of milk you consume determines how your body reacts. Many people blame dairy for digestive or skin issues, but in most cases, the real culprit is processing and poor quality—not the milk itself.
A1 vs. A2 Milk: Why It Matters
Not all cow’s milk is the same. The difference between A1 and A2 milk lies in the type of beta-casein proteins they contain:
A1 Milk (Conventional Dairy)
Harder to digest—linked to gut inflammation, bloating, and discomfort.
Found in most commercial dairy (Holstein cows, factory-farmed milk).
Many studies suggest it may contribute to digestive distress.
A2 Milk (Heritage Breeds and Raw Dairy)
Easier to digest—closer to human breast milk in structure.
Found in heritage breeds (Jersey, Guernsey, and certain grass-fed cows).
May reduce dairy-related bloating and inflammation.
If you experience discomfort with A1 milk, switching to A2 milk (or non-cow dairy like goat, sheep, buffalo, camel or yak milk which is naturally A2) may be a great alternative to try.
Raw Milk: The Ultimate Quality Factor
Raw milk—unpasteurized and non-homogenized—is loaded with natural enzymes, probiotics, omega-3s, and healthy fats, making it the gold standard for optimal nutrition. It’s often better tolerated than processed milk because it retains these vital nutrients, helping your body break down lactose more efficiently for easier digestion. I always look for organic, 100% grass-fed sources that are free from antibiotics and hormones.
Why Choose Raw Milk?
Higher in healthy fats, vitamins, and CLA
Contains beneficial bacteria for gut health
No synthetic additives or denatured proteins from high-heat processing
How to Source High-Quality Raw Milk
Not all raw milk is equal! Always source from a clean, ethical farm that prioritizes:
Strict sanitation protocols – Visit if possible or video meet the farm and farmer. Ask for testing samples—they should have this as part of standard dairy practices.
100% grass-fed cows – Grain-fed dairy (especially if it's not high-quality grain) can trigger sensitivities due to pesticide exposure.
No antibiotics or hormones – These can contribute to inflammation and poor gut health.
Regenerative, organic, chemical-free farming – While regenerative is great, some farms still use chemicals. Look for organic dairy with no traces of herbicides or pesticides.
If raw milk isn’t available near you, low-temp (vat) pasteurized, non-homogenized, organic, grass-fed, A2 dairy is the next best option.
How to Choose the Best Milk Sources
If you're sensitive to dairy or want the best quality, choose wisely:
A2/A2 Milk – Found in Jersey, Guernsey, and grass-fed cows. Other naturally A2 animal milks include goat, sheep, buffalo, camel, and yak.
Raw Milk – From reputable, ethical farms.
Organic and Grass-Fed Dairy – Higher in omega-3s, vitamins A, D, and K2, and free of harmful chemicals.
Dairy Sensitivity? Try This Approach
If I were sensitive to dairy, I’d start with the most accessible options and gradually work my way down the list. While some of these choices are easier to find, others may take more effort—but they’re still worth seeking out for their unique benefits:
Raw A2/A2 Cow’s Milk – Naturally rich in enzymes, probiotics, and omega-3s. The A2 protein is easier to digest than the A1 protein in conventional cow’s milk, making it gentler on the gut.
Raw Goat Milk – Naturally A2, with smaller fat globules for better absorption. Highly bioavailable and rich in essential vitamins and minerals.
Raw Sheep Milk – A2 protein, even higher in fat, protein, and calcium than cow or goat milk. Thick, creamy, and nutrient-dense.
Raw Buffalo Milk – Naturally A2, with more fat and protein than cow’s milk. A rich source of calcium, magnesium, and iron.
Raw Camel Milk – Naturally A2 with unique immune-boosting properties and lower allergenic potential, making it an excellent alternative for those with sensitivities.
Raw Yak Milk – Naturally A2, high in fat and protein, with anti-inflammatory and immune-supporting properties.
Raw Colostrum - Colostrum is naturally rich in A2 protein, which is easier to digest than the A1 protein. It also contains immune-boosting compounds like antibodies, growth factors, and enzymes, which may support overall gut health and immune function. Additionally, colostrum is packed with gut-healing properties, promoting beneficial bacteria and helping repair the intestinal lining—especially helpful for those with gut sensitivities.
Raw dairy is ideal for sensitivities, but if raw isn’t an option and also for those that don’t have sensitivities, these are the next best choices—still packed with nutrients. I always prioritize organic and grass-fed sources.
Low-Temp (Vat) Pasteurized, Non-Homogenized, Grass-Fed Cow’s Milk – Pasteurized at lower temperatures to retain more nutrients compared to standard pasteurization. Still a good source of protein and healthy fats, with fewer enzyme disruptions.
Low-Temp (Vat) Pasteurized, Non-Homogenized Non-Cow Dairy (Goat, Sheep, Buffalo, Camel, Yak) – These A2 options remain easier to digest and retain more vitamins and minerals than highly processed dairy.
The Next Best Options (decent, but not ideal because of the compromises and would not recommend for sensitivities):
Non-Grass-Fed, Pasture-Raised, Pasteurized Milk – While not 100% grass-fed, these options still provide good protein. However, they lack the superior nutrient density of grass-fed and raw options. Always check for organic, antibiotic-free, and hormone-free sources.
Non-A2 Cow’s Milk (Conventional A1 Dairy), Pasture-Raised, Pasteurized Milk – Some people tolerate A1 milk, but others find it harder to digest due to its different protein structure. If choosing A1, opt for organic and pasture-raised.
Additional Options for Sensitivities
Lactase Enzyme Supplements – Helps break down lactose.
Fermented Dairy (Kefir, Yogurt, Cheese) – Probiotics help with digestion.
Cultured Dairy (Butter, Cottage Cheese, Aged Cheeses) – Less lactose, easier to digest.
Ghee – Can be a gray area, but typically the dairy is removed during the process.
Colostrum – Offers immune-boosting properties and may help with sensitivities. (It can also be found in powder form, but proceed with caution, as many brands may contain heavy metals or pesticides, etc—quality is key!)
No matter what, prioritize organic, grass-fed, raw (if possible), or low-temp, non-homogenized options that are free from hormones and antibiotics. Quality is everything.
If You STILL Can’t Tolerate Dairy, Here’s What to Do
If dairy still doesn’t sit well with you, don’t force it. Instead, focus on getting key nutrients you’d find in dairy from other animal-based sources:
Calcium – Sardines, bone-in fish
Potassium – Grass-fed meats, avocados, bananas
Healthy Fats – Pastured eggs, grass-fed ghee, suet
This doesn’t mean you’ll never be able to have dairy again, but often the real issue lies in your gut. The key is to rebuild gut and immune health, which can be done by spending time outdoors, getting sunlight, prioritizing good sleep, reducing stress, eliminating processed foods, eliminating alcohol, eating whole ingredients, exercising, and incorporating fermented foods like pickles.
What I don’t recommend? Alternative milks. These won’t support gut healing and may push you further away from tolerating real dairy. Nut- and seed-based milks are often ultra-processed, filled with gums, seed oils, and synthetic additives that do more harm than good.
For a deeper dive into optimizing gut health with a detailed food list, check out my Animal-Based Guide.
Worst (Ultra-Processed & Inflammatory) – I Would Avoid These
These highly processed options can disrupt digestion, harm gut health, and negatively impact overall wellness.
Non-Organic Dairy – Contains pesticides, antibiotics, and hormones.
UHT (Ultra-High Temperature) Pasteurized Dairy – High heat destroys enzymes and damages proteins, making milk harder to digest and less nutritious.
Homogenized Milk – Alters the natural fat structure, potentially impairing digestion and fat absorption.
Soy Milk – Contains phytoestrogens that can disrupt hormonal balance and lacks quality protein.
Plant Milks with Seed Oils – Often packed with inflammatory seed oils, synthetic additives, and emulsifiers that harm digestion and health.
Lab-Grown “Milk” (Synthetic Dairy Proteins) – Genetically engineered and ultra-processed, lacking the benefits of real dairy.
Nut Milks – Highly processed and often filled with gums, fillers, synthetic additives, and industrial seed oils. Low in nutrition compared to animal-based milks.
Where I Source My Dairy
I get my dairy delivered from Miller’s Bio Farm (code: BAE) in Pennsylvania, which offers the best quality raw A2 A2 milk on the market. They also provide raw A2 buffalo milk and colostrum, along with cow, goat, and some sheep options. When I can, I also source locally from Jersey Barnyard in Texas, which offers 100% A2/A2 raw cow milk.
If you're looking for a local raw milk source, here’s how you can find one:
Google Search: Try searching for “A2 100% grass-fed milk” in your area.
Instagram Hashtags: A helpful tip for finding local sources, especially if they don’t have a website, is to use hashtags like #RawMilk #Dairy + (Your State) (e.g., #TexasDairy).
Ask Farmers: Keep asking farmers—farmers know other farmers, and when you find a high-quality butcher or farmer with solid practices, they can often point you in the right direction.
For store-bought options, here are some trusted brands I recommend:
Origin Milk
Alexandre Family Farm
Bellwether Farms
Raw Farm USA
Kalona SuperNatural
These dairy options are some of my favorites to include and can complement an animal-based diet by providing essential nutrients and promoting gut health.
Raw Milk – Nutrient-dense, bioavailable, and enzyme-rich
Grass-Fed Butter – High in vitamins A, D, and K2
Homemade Kefir or Yogurt – Probiotic-packed and gut-friendly
Cottage Cheese – An excellent source of protein
Homemade Ice Cream – A healthy treat made with quality ingredients
Colostrum – A super immune booster that supports overall health
use code: BAE
Final Thoughts
Quality Over Convenience
Dairy can be an incredible source of protein and nutrition, but only if sourced properly. The issue isn’t dairy itself—it’s the over-processing, factory-farming, and degradation of quality that make people sick.
Choose your dairy like you choose your meat—ethically sourced, grass-fed, organic, and minimally processed.
