Plant-based milk has become a popular alternative to dairy with many youngsters making the switch. But many of them are now queuing up at doctors’ clinics complaining of gut problems like bloating after having soy and almond milk for prolonged periods.
“When it comes to gut health, some people are sensitive to plant milk as well. Apart from the lactose intolerance it induces in some, animal milk may still have the upper hand,” says Dr Vishal Khurana, Director Gastroenterology, Metro Hospital, Faridabad.
How does animal milk score over plant milk?
Animal milk, particularly cow’s milk, is naturally packed with protein and key nutrients like calcium, vitamin D, and iodine. Protein supports the growth and repair of cells lining the gut, calcium helps regulate muscle contractions in the digestive tract, ensuring smooth bowel movements. Vitamin D modulates immune function in the gut, preventing inflammation and supporting the integrity of the gut lining. Iodine contributes to thyroid function, which indirectly affects digestion and metabolism.
In contrast, plant-based milks often require fortification to match these nutrient levels, and not all brands offer adequate amounts.
Is lactose a friend or foe?
Lactose, the natural sugar in animal milk, is often viewed negatively due to lactose intolerance, but for those who can digest it, lactose can be beneficial. When lactose reaches the colon undigested, it serves as a substrate for fermentation by gut bacteria. This fermentation process produces short-chain fatty acids (SCFAs) like butyrate, acetate and propionate, which reduce inflammation and maintain the balance of good bacteria.
Animal milk contains unique bioactive compounds that support gut health. Compounds like milk oligosaccharides act as prebiotics, selectively feeding beneficial bacteria, which help maintain a healthy gut environment. The Milk Fat Globule Membrane (MFGM) strengthens the gut barrier, preventing harmful substances from leaking into the bloodstream — a phenomenon known as “leaky gut.”
Plant-based milks lack lactose, meaning they miss out on these potential prebiotic effects.
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What should we watch out for while buying plant milk?
I would say added sugars. Many commercial plant-based milks add sugars to improve taste. Excess sugar feeds harmful bacteria in the gut and increases the risk of inflammation and conditions like irritable bowel syndrome (IBS).
To achieve the creamy texture and longer shelf life, plant-based milks often contain additives and emulsifiers like carrageenan or polysorbates. These can disturb the mucous layer of the gut, making it more permeable and increasing the risk of inflammation. Thickeners (like gums or starches) may alter gut motility, leading to bloating or discomfort. Preservatives, too, can disrupt the balance of gut bacteria, contributing to dysbiosis.
Animal milk, being a more natural product, requires fewer additives and preservatives, making it gentler on the gut for most people.
While plant-based milks serve as good alternatives for those with allergies or ethical reasons, they lack the unique nutrients and bioactive compounds in animal milk that directly support gut health. If you’re opting for plant-based milk, choose minimally processed varieties to better support your gut health.
© The Indian Express Pvt Ltd
