Dairy is known to increase markers of inflammation, particularly in individuals who are lactose intolerant or have dairy sensitivities. Chronic inflammation can pave the way for serious health conditions like arthritis, cardiovascular disease, and even autoimmune disorders. Even in those without overt symptoms, inflammation silently damages the body over time.

Two key components in dairy—casein and the hormone insulin-like growth factor 1 (IGF-1)—are linked to inflammatory responses. Casein has been shown to aggravate conditions like acne and eczema, while IGF-1 may fuel the growth of certain cancers. Alarmingly, dairy also disrupts hormonal balance, which can negatively affect reproductive and endocrine health.

Despite popular belief, high dairy intake doesn’t guarantee strong bones. In fact, research shows that animal protein in dairy can leach calcium from bones, increasing the risk of fractures. Plant-based calcium sources, like leafy greens and almonds, support bone health without these negative effects.

Contrary to popular belief, humans don’t need cow’s milk for optimal nutrition. All essential nutrients found in dairy—calcium, vitamin D, and protein—can be easily sourced from plants like leafy greens, almonds, chia seeds, fortified plant milks, tofu, and sunlight. These options come without the risks of inflammation or allergies. Evolutionarily, humans are the only species that consume another animal’s milk beyond infancy, and many cultures have thrived without it, proving dairy is far from essential.