Is milk good for your bones? For generations, we’ve heard a confident answer: “Yes — milk builds strong bones.” But is that claim truly supported by science, or is it simply a convenient industry slogan?
The Anti-Inflammatory Rainbow Diet™ (AIRD™) from God’s Prescription encourages us to look beyond cultural conditioning and marketing claims. Instead, we are to focus instead on what genuinely supports our health—guided by both Scripture and sound science.
This post continues my AIRD™ blog series, where I unpack six foods that often slip under the radar yet play a major role in gut damage, chronic inflammation, and immune dysfunction. Ultra-processed foods are already off the plate—I covered those thoroughly in God’s Prescription. Now it’s time to spotlight dairy, a hidden culprit many still consider “healthy.”
A Personal Story: When Milk Became a Red Flag
In my daughter’s first week of life, I found blood in her stool. It was terrifying. The doctor diagnosed a milk allergy and insisted I switch to soy formula, warning me that she would react to my own milk too. No one ever told me that my diet might be the problem, or that breastfeeding while removing dairy could have solved it.
Years later, when my oldest granddaughter was an infant, she also reacted poorly to cow’s milk — though thankfully not as severely as my daughter. I had to laugh when, as a preschooler, she told someone who offered her milk, “No thank you. Cow’s milk is for baby calves.”
Many in my family have all struggled with issues connected to dairy, as I explain in God’s Prescription. Needless to say, commercial cow’s milk became a red flag for our family. This shows that just because something is “traditional” in our culture doesn’t mean it is harmless or helpful.
It still frustrates me to see people continue consuming dairy even when they know it bothers them. Further, I struggle to understand why parents jump to ear tube surgeries for their children without first trying a simple dairy-free diet.
How Milk Became a Staple: A Public Health Story
He makes grass grow for the cattle and plants for people to cultivate, bringing forth food from the earth.
(Psalm 104:14 NIV)
Historically, milk was a whole, living food, sourced from healthy animals grazing on God’s provision. But, in the crowded, unsanitary cities of the Industrial Revolution, dairy herds were kept in filthy conditions. Cows were housed in cramped, disease-ridden barns, milked under unsanitary practices, and their raw milk was shipped long distances without refrigeration. People were getting sick — and children were dying — from contaminated milk.
This is where pasteurization came in. Heating milk to kill harmful bacteria made perfect sense in those conditions and saved countless lives. However, pasteurization also destroys many delicate enzymes and beneficial bacteria. It can also alter milk’s protein and fat structures—essentially transforming milk from a living, nourishing food into a shelf-stable industrial product.
Homogenization soon followed, breaking fat molecules apart to keep cream from separating. This made milk look consistent on store shelves but may also make it harder for some people to digest.
In recent decades, ultra-pasteurization—heating milk to even higher temperatures—has become common. Although this extends the shelf life, it causes even greater changes to milk’s structure and taste.
What started as a reasonable public health measure eventually evolved into the near-worship of pasteurized, homogenized cow’s milk as the gold standard of human nutrition. However, modern milk is no longer the whole, living food it once was —and modern science helps explain why.
The Science, Simplified
Humans are unique among mammals: we’re the only species that regularly drinks milk after infancy—and from another species entirely. While this practice is now common, especially in Western diets, modern milk is very different from what our ancestors consumed.
Industrial dairy production introduces several concerns:
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- Hormones: Most commercial dairy cows are milked even while pregnant, which raises hormone levels—especially estrogen—in the milk. Pasteurization has little to no effect on the concentration of estrogens and most other hormones in milk.
- Growth Factors: Many herds are also given recombinant bovine growth hormone (rBGH), a synthetic hormone that boosts milk production. This practice increases the amount of IGF-1 (insulin-like growth factor 1) in the milk. IGF-1 promotes natural growth in young mammals, which makes sense for calves. However, in adults, higher levels have been linked to a greater risk of certain cancers due to its effects on cell growth. While pasteurization inactivates about 90% of the growth hormone, it does not destroy IGF-1
- Insulin Response: Milk triggers a higher insulin response than you’d expect based on its natural sugar content alone. This means it can affect blood sugar and metabolic health in ways that aren’t immediately obvious.
- Antibiotics and Quality: rBGH use can also lead to more cases of mastitis (udder infection) in cows, requiring antibiotic treatments that may further impact milk quality. Studies have shown that antibiotics pass through into the milk. While trace amounts are allowed in milk, milk testing above USDA limits cannot legally be sold.
Milk isn’t inherently “bad”—but the way it’s produced today makes it far more complicated, and a far cry from God’s original design for food. Not surprisingly, the dairy industry has long opposed the availability of raw milk in many places, frequently raising safety concerns. As Robert F. Kennedy, Jr. has pointed out, “We can buy weed, heroin, and cigarettes, but raw milk is illegal in many states.”
This irony highlights just how controversial and regulated raw milk has become in the U.S., even as some states like Idaho permit its sale, though not many stores carry it. Personally, I source raw goat milk from local farmers whose sanitary practices I trust. I believe unprocessed, carefully handled milk is closer to God’s original design.
What about Lactose?
Many people think milk problems always come down to lactose — the natural sugar found in milk. Lactose needs the enzyme lactase for proper digestion. Humans produce plenty of lactase during infancy, but its production naturally decreases after weaning age. This decrease can lead to lactose intolerance, with symptoms like bloating, cramping, gas, or diarrhea after drinking milk.
However, there’s an important distinction: lactose intolerance is not the same as a milk protein allergy or casein sensitivity. Casein is one of milk’s main proteins, and if you are allergic or intolerant to casein, switching to lactose-free milk or taking lactase enzyme pills will not solve the problem.
I’ve experienced this confusion firsthand. Before a surgery, a doctor asked about my allergies. I explained I was allergic to casein in cow’s milk, yet he wrote “lactose intolerant” in my chart! It was a reminder that many people — even professionals — are not clear on the differences.
A1 vs A2 Milk: What’s the Difference?
In addition to hormones and processing, selective breeding has altered the protein structure of most commercial milk. Traditionally, cows — along with goats and sheep — produced milk containing only the A2 form of beta-casein, a protein that is easier for many people to digest. However, most modern dairy cows now produce milk with both A1 and A2 beta-casein, with A1 being far more common in today’s milk supply.
Emerging research suggests A1 beta-casein may be linked to digestive discomfort, such as bloating and abdominal pain, in some individuals. Some studies have also found that A1 beta-casein can increase markers of inflammation in the gut, potentially aggravating symptoms in people with sensitivities.
Goat’s milk, on the other hand, naturally contains only the A2 protein. This difference may explain why goat’s milk is often better tolerated by those who react to regular cow’s milk. In fact, before the development modern hypoallergenic formulas—with their often unrecognizable ingredients—it was common practice for infants allergic to cow’s milk to be given goat’s milk as an alternative.
The Caseomorphin Connection: Milk’s Opioid-Like Compounds
When milk proteins such as beta-casein are digested, they can break down into compounds called caseomorphins. These are opioid-like peptides—meaning they can bind to the same receptors in the body and brain as morphine or codeine, though their effects are much milder.
Why does this matter?
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- A1 vs. A2: A1 beta-casein produces significantly more of a specific caseomorphin called beta-casomorphin-7 (BCM-7) than A2.
- Potential effects: Research suggests BCM-7 may affect gut motility, contribute to digestive discomfort, and influence immune and neurological function in sensitive individuals. Some studies even explore possible links to behavioral changes in children, though this remains controversial.
- Tolerance differences: This may help explain why some people feel foggy, lethargic, or “off” after drinking regular cow’s milk, but not goat’s milk or A2-only milk.
While the science is still emerging, the presence of caseomorphins—especially BCM-7—adds another layer to the milk debate. It’s not just about lactose or even protein type; it’s also about how those proteins are broken down in your body and the unique compounds they produce.
Calcium in Whole Foods vs. Dairy
A common fear is, “If I give up dairy, what about calcium?” But when we really ask, “is milk good for your bones?” the answer depends on more than just calcium content. The truth is, calcium is abundant in whole foods like leafy greens, sesame seeds, almonds, chia seeds, small fish with edible bones (such as sardines), and even mineral-rich water.
What matters most is not just how much calcium you consume, but how well your body can absorb and use it. In whole foods, calcium comes packaged with synergistic nutrients — like magnesium, vitamin D, and vitamin K2 — that help direct calcium to your bones and keep it out of your arteries. For example, dark leafy greens and seeds often provide both calcium and magnesium, while fermented foods and pastured animal products contribute vitamin K2, a critical player in bone health.
Bioavailability of Calcium
When considering the question, is milk good for your bones, it’s important to look beyond just the calcium content and consider how well your body can absorb and use that calcium. Bioavailability—your body’s ability to absorb and utilize a nutrient—varies widely depending on the food source and how it’s processed.
Calcium in dairy is often considered highly bioavailable, but so is the calcium found in cooked greens like kale and bok choy, or in small fish eaten with their bones. Sadly, industrial processing can reduce bioavailability: ultra-pasteurization and artificial fortification may alter the natural nutrient balance, making calcium harder for your body to use effectively.
Current research suggests that high calcium recommendations — like 1,200 mg per day — were designed to offset poor absorption in nutrient-poor, highly processed diets. When you eat a diverse, anti-inflammatory, whole-food diet and support your gut health, your calcium needs may be lower than you’ve been led to believe.
It’s also important to understand that calcium supplements are not a risk-free solution. Large studies have linked high-dose calcium supplements to increased risk of kidney stones and even cardiovascular events, likely because isolated calcium without its natural cofactors can end up in soft tissues instead of your bones. I explore these risks — and safer, food-based strategies for bone health — in more detail in God’s Prescription.
Can you get enough calcium without milk?
If you’re still worried about hitting your calcium target without milk, here’s a simple one-day, whole-foods meal plan that provides over 1,000 mg of calcium, no cow’s milk required.
As you can see, meeting your calcium needs without cow’s milk is absolutely achievable when you include a variety of whole, nutrient-dense foods.
Praising Fermented Cheeses, Yogurt, Butter, and Ghee
The Bible describes the Promised Land as “a land flowing with milk and honey” (Exodus 3:8), showing that milk was seen as a sign of abundance and blessing. But today’s milk is very different from the wholesome, nourishing milk of Biblical times.
Fortunately, many traditional dairy foods—like yogurt, butter, ghee, and aged cheeses—still reflect some of that original goodness, especially when they’re minimally processed and made from quality milk. These options can be gentler for many people:
- Yogurt and fermented cheeses (especially those made from raw A2 cow’s milk, goat or sheep milk) contain beneficial probiotics and have lower lactose levels, making them easier to digest and supportive of gut health.
- Butter is mostly milk fat with very little protein and contains butyrate — a short-chain fatty acid that supports colon health and helps reduce inflammation.
- Ghee (clarified butter) is nearly casein-free, rich in fat-soluble vitamins, and also provides butyrate. You can read more about its benefits and how to make it in my ghee post.
- Catch up on AIRD™ Series now by reading post #1 here.
- Try this make-it-your-own, mineral-rich Wakame Wellness Bowl for non-dairy calcium.
Practical Steps
If you’d like to take the next step, here are some practical ways to put this into action in your daily life:
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- Consider plant-based milks made from coconut, gluten-free oats, cashews, macadamia nuts, or almonds. You can make it the traditional way by soaking, grinding, and squeezing, but I save a ton of money — and time — by making my own in less than three minutes with my Almond Cow machine.
- Read labels carefully and keep a food journal to catch hidden dairy and see how much you’re really consuming. Fortunately, milk in its many forms is required to be listed as an allergen.
- If you want to try raw milk, check the raw milk laws in your state and research local farms with clean practices.
- If you tolerate it, explore raw goat’s milk or sheep’s milk, and look for traditionally fermented cheeses from these milks.
- Focus on anti-inflammatory, mineral-rich foods every day to support overall bone and gut health.
Faith-Based Reflections on Dairy and Health
God didn’t make a mistake with milk. However, man has altered and industrialized it beyond recognition. As stewards of our bodies, it is our responsibility to discern what supports health in today’s world — even if that means challenging something we grew up believing was essential.
Want more ideas?
So, if you’ve been told that milk is the only way to protect your bones, or you still wonder, “is milk good for your bones?” I’d encourage you to check out Chapter 8 of God’s Prescription. There, I break down why osteoporosis is not an inevitable part of aging and why our modern lifestyle, far more than milk or calcium alone, threatens our bones. Learn what your bones truly need for lifelong strength.