Drink laitis it really good for our digestive health ? Bloating, difficult digestion, erratic transit… More and more people are concerned about their intestinal microbiota. And a question often comes up: is milk an ally or an enemy for our intestinal flora ? “The answer is not so simple: it depends on our individual tolerance… But also on our eating habits,” explains Cédric Ben Chemhoun, nutritionist dietitian.
Is milk beneficial for the intestinal microbiota?
Neither. “Milk is neither good nor bad in itself. It all depends on the person consuming it », indicates the dietician
He also emphasizes a key point: “The intestinal microbiota is a complex and fragile ecosystem, which depends above all on the overall quality of the diet”. In other words, it is not the glass of milk itself that will unbalance your intestinal flora.
According to Cédric Ben Chemhoun:
- Milk does not damage the microbiota in people who digest it correctly. It simply fits into our diet, without any particular negative effects.
- He brings of the proteins good qualityuseful for the muscles, a you calciumessential for bone strength. It also contains B group vitamins (B2 and B12), essential for the proper functioning of the body.
- Moreover, it contributes to a varied diet. And this is a key point: the more diversified your diet, the richer and more balanced your microbiota is.
Why do some people have difficulty with milk?
The most common cause is l’lactose intolerancea sugar naturally present in milk. To digest it properly, our body must produce an enzyme called lactase. However, lactase production decreases with age in many people.
Result: lactose is less well digested. It arrives in the colon, where it is fermented by the bacteria of the microbiota. This fermentation can lead to:
- Of the gaz,
- Of the bloating,
- Of the abdominal pain,
- Sometimes, episodes of diarrhea.
“These symptoms generally occur a few hours after consuming milk or dairy products,” emphasizes Cédric Ben Chemhoun.
The good news is that our tolerance may change over time. It is possible to tolerate lactose more or less well depending on the periods and the state of our digestion. The important thing is to listen to yourself and adapt your consumption accordingly.
Does milk still have positive effects for the intestinal microbiota?
Yes, but they remain modest. Contrary to some popular belief, cow’s milk is not a particularly interesting food for the intestinal microbiota.
It does not contain probioticsunlike the fermented milk products like yogurt. It does not directly bring “good” bacteria to the intestine.
On the other hand, it can have a slight indirect effect: lactose can feed certain intestinal bacteria. We then speak of a mild prebiotic effect. But this effect remains moderate and varies from one person to another. It is insufficient, on its own, to improve the balance of the microbiota.
Should we completely eliminate milk in case of digestive disorders?
No, not necessarily. “Eliminating a food without a specific reason can even unbalance your diet,” recalls Cédric Ben Chemhoun.
The most important is to listen to your body and adapt your consumption. No need to delete everything overnight. Simple adjustments are often enough to improve digestive comfort:
- Choose lactose-free products.
- Consume smaller portions of milk.
- Opt for yogurts or mature cheeses often better tolerated than milk, because they contain less lactose.
- Find the right timing. Drinking milk at the end of a heavy meal can increase discomfort. Instead, try to consume it away from meals.
- In the event of persistent problems, talk to a healthcare professional. A doctor or dietician will be able to guide you and check whether it is lactose intolerance.
In other words, a gradual and personalized approach is often the best way to regain some digestive comfort.
Digestive disorders: when to consult?
Check if digestive problems become recurrent (several times a week), or if they become bothersome on a daily basis. Only a professional can make a reliable diagnosis!
Consult urgently if you observe:
- A unexplained weight loss,
- A unusual fatigue,
- Of blood in stool,
- Of the severe pain.
Which dairy products for your intestinal microbiota, when you are sensitive?
Good news: you don’t have to delete everything. Some dairy products are better tolerated than others, and can even support your microbiota.
The least tolerated products:
- Milk in large quantities.
- Desserts, ice creams, etc.
- Ultra-processed dairy products.
The most digestible options:
- Natural yogurts (lactose is already partially digested).
- Aged cheeses (they contain very little lactose).
- The kefir (rich in probiotics).
Can we completely do without milk without risk to our health?
Yes, it’s possible. But it requires a little attention to stay healthy.
Cutting out dairy products is not dangerous in itself. But it is necessary compensate for certain essential contributionsparticularly in calcium, essential for bones and teeth.
Good reflexes to adopt:
It is possible to do without milk, provided you compensate intelligently and stay attentive to your needs.
- Don’t rely on just one food: vary your calcium sources.
- Regularly include in your menus: of the almonds, sardines with their bones, green vegetables (cabbage, broccoli, etc.), mineral waters rich in calcium.
- Also think about the vitamin Dwhich helps fix calcium, and which is found in fatty fish and eggs.
Reminder: what are the other levers to protect your intestinal microbiota?
The intestinal microbiota does not depend only on milk. The main thing is at stake in your daily lifestyle.
Eating habits that make a difference
- To feed good bacteria, it is essential to consume enough fibers. They are found in fruits, vegetables, legumes and even whole grains. “These foods act as fuel for your microbiota, and contribute to its balance. Conversely, a diet too rich in ultra-processed products, sugars or additives can deplete this flora and promote dysbioses », explains Cédric Ben Chemhoun.
- Don’t forget fermented foodswhich naturally provide beneficial microorganisms, likely to support the diversity of the microbiota. Include regularly: yogurt, kefir, raw sauerkrautnot miso.
Other factors not to neglect
The plate is not everything. The microbiota is very sensitive to the overall lifestyle.
Stressfor example, can disrupt intestinal balance and accentuate certain digestive disorders. Lack of sleep also has an impact, as does sedentary lifestyle.
Conversely, regular physical activity, quality sleep and good stress management contribute to maintaining a more stable and resilient microbiota.
In summary, stopping milk is not not a miracle solution to protect your microbiota. In the majority of cases, it can be consumed without problem. The main thing is to adapt your consumption to your tolerance and to favor a varied and balanced diet. In case of doubt or persistent problems, it is better to seek support to make the right choices, without depriving yourself unnecessarily.
Sources
Interview with Cédric Ben Chemhoun, dietitian nutritionist specializing in intestinal microbiota.
