What's the best non-dairy milk for autoimmune health? (2024)

Last week, I was asked to share my opinion on oat milk for Liz Earle Wellbeing

If you are dairy-free, it is a challenge to find an alternative milk that tastes good, mixes well in tea or coffee, and isn't full of nasty additives.

However, when it comes to dairy-free milk, oat milk is probably at the bottom of my list, as it not only is more likely to spike your blood sugar but often has added oils and gums, which can cause inflammation - not great if you already have an autoimmune disease or inflammatory condition.

If you do have an autoimmune disease, then here are my thoughts on the various milks that are available:

• Dairy milk:Many autoimmune diseases involve an inflammatory response, and some individuals may find that dairy exacerbates inflammation. Lactose intolerance or sensitivity to dairy proteins like casein may contribute to discomfort. If you have an autoimmune disease and notice symptoms after having dairy milk, exploring non-dairy alternatives is crucial.
• Lactose-free milk:Lactose-free milk is an option for those with autoimmune diseases who still want to enjoy dairy. It undergoes a process that breaks down lactose, the sugar in milk, making it easier to digest. However, if you have sensitivities to dairy proteins, you might still experience issues, as lactose-free milk retains casein.
• Almond milk:Almond milk is a popular dairy-free choice. Rich in vitamin E and low in calories, it can be beneficial for those with autoimmune diseases. However, it may lack the protein content found in dairy, so if you are opting for almond milk, you may need to consider supplementing your diet with alternative protein sources. And remember, almond milk should be just that, almonds, water and salt should be the only ingredients on the label.
• Coconut milk: Coconut milk offers a unique flavour and is a good source of healthy fats. It contains lauric acid, known for its antimicrobial properties, which might be beneficial for those with autoimmune conditions. Nevertheless, coconut milk is also high in saturated fats, so moderation is key
• Soy milk:Soy milk is a plant-based option rich in protein, comparable to dairy milk. It also contains compounds called phytoestrogens, which may have anti-inflammatory properties. However, if you have an autoimmune disease, then you might be sensitive to soy, so it's crucial to monitor how your body reacts. Again, there can be a lot of additives in soy milk, so it is hard to find a good quality source of this type of milk.
• Hazelnut milk: Leaving the best to last, as this is my favourite. This dairy-free alternative is not only rich in flavour but also provides essential nutrients. Hazelnuts contain vitamin E, known for its antioxidant properties, which may be beneficial for managing inflammation associated with autoimmune conditions. Additionally, hazelnut milk is typically free of lactose and soy, making it suitable for those with specific sensitivities. It's crucial, however, to check product labels to ensure that no undesirable additives are included.

You can read the Liz Earle Wellbeing article on oat milk here.

What's your favourite milk?