Dairy is one Paleo area I've been thinking about a lot recently. A lot of people follow a strict Paleo diet, and include dairy, known as a lacto-Paleo diet. Dairy is also the main difference between a Primal and a Paleo diet (Primal includes modest amounts of high quality dairy).
Prior to my trip to the AHS in August, my diet was a lot closer to Primal than it was Paleo. Pedro Bastos gave an excellent lecture at the AHS on Dairy, Hormones & Human Health, which was quite an eye opener for me.
When I got back, I started the Whole30 which meant excluding dairy for 30 days. I used to drink lots of tea everyday, with milk (I am English after all) – but luckily I got over this in America, as tea just didn't seem to be as common place over there. I also used to have a fair amount of yoghurt and cheese, which I also gave up. I expected to be counting down the days when I could resume my dairy habit, but it just didn't happen.
Since August I haven’t had any milk, but I have had cheese a couple of times and yoghurt once. And the strangest thing? I just don’t miss it at all. I now enjoy drinking lots of different types of tea without milk, or hot water with a slice of lime. I'm not really sure how I’d include milk again now! I do like the taste of cheese and yoghurt, but I just don’t feel the need to include them in my diet. Since I've gone stricter Paleo, I've been feeling fantastic. My skin, sleep, mood, focus and general well being– everything has improved. I should probably reintroduce dairy to identify exactly the effect it has on me – but given that I don’t miss it, I’d rather just continue to avoid it.
I'm often asked how I can possibly get enough calcium without dairy. I eat a good amount of dark green leafy vegetables, which are a great source of calcium. From what I have read calcium balance is far more important than calcium intake. When eating a diet high in acid-producing foods, such as the standard western diet, the kidney balances the acid load using the alkaline calcium salts from the bones. As I don’t eat any processed food or grains and have a good balance of alkaline and acid foods in my diet, I have a good calcium balance – and therefore a lower calcium intake is not a problem.
Taking an evolutionary standpoint, obviously milk would not have been drunk until relatively recently, as ruminants weren't domesticated, so certainly wouldn't have been milked. The purpose of milk is to nourish the offspring of the mother and enable it to grow – when you consider we are the only animal to eat another animals milk, it does seem a little odd?
One of the main arguments against dairy is IGF-1 (insulin like growth factor 1). IGF-1 is increased by the cow’s growth hormones, which cause the cow to produce more milk. IGF-1 is believed to promote cancer by increasing cell division and multiplying of cancer cells. Commercial dairy cows are kept in gestation (by being artificially inseminated) almost constantly to ensure they produce milk. They are milked ten out of 12 months – whereas a more natural milking pattern would involve only milking during early pregnancy. It’s obviously in the interests of the dairy producers to do this, as they want to produce as much milk as possible. The further into the pregnancy the more growth hormones are contained in the milk (as clearly the purpose of the milk is to support a growing calf).
For me, the jury is still out. However, if I do decide to consume dairy again, I’ll go out of my way to find raw milk – I don’t think I could ever be happy with any commercial, pasteurised milk as I feel far to removed from the process and will never really know what is in it – and the condition of the cow(s) it came from.
Where Dairy Fits into a Modern Paleo Lifestyle
Since stepping away from dairy, many people on a Paleo journey report similar findings: clearer skin, better digestion, and increased energy levels. But the decision to eliminate or reintroduce dairy should be informed by your own body's response, personal preferences, and your goals for health and nutrition.
Reintroducing Dairy: What to Consider
If you're thinking about adding dairy back into your Paleo diet, consider a structured reintroduction. Start with small portions of high-quality fermented dairy, like kefir or organic yoghurt, and observe any reactions over 2–3 days. This approach allows you to isolate potential sensitivities, such as bloating, fatigue, or skin breakouts.
Fermented vs. Pasteurised Dairy
Not all dairy is equal. Fermented dairy products are often easier to digest, thanks to beneficial bacteria that help break down lactose. Traditional options like kefir, raw cheeses, and natural yoghurt may be better tolerated by those with minor dairy sensitivities. Pasteurised dairy, by contrast, often lacks these helpful bacteria and enzymes, making it more difficult to digest.
Raw Milk and Ethical Sourcing
For those who tolerate dairy, raw milk from ethically raised, grass-fed animals may be the most Paleo-aligned option. Though difficult to source in Australia, raw milk retains all its natural enzymes, which can assist with digestion. It also comes without the denatured proteins and nutrients that pasteurisation can cause. If you do explore raw dairy, ensure it’s from a trusted, transparent source.
The Nutrient Trade-Off
Dairy is rich in calcium, phosphorus, fat-soluble vitamins (like A and D), and high-quality proteins. For those who can digest it well, it can be a nutrient-dense addition to a balanced diet. However, these same nutrients are available from other Paleo-friendly sources such as bone broth, leafy greens, nuts, seeds, oily fish, and offal—making dairy non-essential for nutrient sufficiency.
Understanding Dairy Intolerance
Many people with dairy intolerance struggle with lactose (the milk sugar), casein (a milk protein), or both. Symptoms can range from digestive discomfort to skin inflammation and joint pain. If you notice these symptoms after consuming dairy—even in small amounts—it may be best to exclude it entirely or only consume fermented varieties like aged cheese or kefir, which have lower lactose levels.
Why Some Paleo Followers Choose Lacto-Paleo
The lacto-Paleo variation includes dairy, but only when it comes from good sources and is well tolerated. Advocates of this approach argue that dairy can provide beneficial fats and proteins, especially in active individuals or those aiming to gain lean mass. For others, the choice is cultural or culinary—cheese and yoghurt may have long been staples of their traditional diet.
Can You Be Paleo and Still Enjoy Cheese?
Yes—if your body allows it. Hard, aged cheeses often have minimal lactose and are better tolerated by many. Look for cheese made from grass-fed animals and avoid processed varieties that include additives and preservatives. Goat and sheep milk cheeses are also worth considering, as they’re often easier to digest than cow’s milk products.
Is Butter Paleo?
Butter is often the exception to the no-dairy rule for many Paleo followers. Ghee (clarified butter) is typically well tolerated even by those with lactose or casein intolerance, as both are removed during processing. Ghee offers a rich source of healthy fats and fat-soluble vitamins and is perfect for high-heat cooking.
Creating a Dairy Strategy That Works for You
Ultimately, the choice to include dairy in your Paleo lifestyle is personal. Some feel fantastic on a strict dairy-free protocol, while others thrive with occasional high-quality dairy. Listen to your body, monitor your reactions, and don’t be afraid to tweak your approach as your lifestyle, goals, and health evolve.
What to Do if You're Craving Dairy
If you miss creamy textures or tangy flavours, there are plenty of dairy-free Paleo substitutes. Coconut yoghurt, almond milk, cashew cheese, and macadamia nut creams can all recreate the mouthfeel of dairy without the potential downsides. These options are also suitable for those who follow an autoimmune Paleo (AIP) protocol or strict elimination diets.
The Bottom Line
Dairy is one of the most debated topics in the Paleo community. Whether you choose to exclude it entirely, include only fermented or raw versions, or adopt a flexible lacto-Paleo approach—what matters most is how it makes you feel. Experiment, stay curious, and make choices that support your long-term health and wellbeing.
What do you think about dairy? Do you feel better of worse including dairy in your diet, or leaving it out? I'd love to hear your views!
