There's no single "healthiest" milk, as the best choice depends on your needs (dairy tolerance, protein needs, allergies); however, soy milk often ranks highest for its balanced protein similar to cow's milk, while fortified unsweetened plant milks (oat, almond, soy) offer benefits for those avoiding dairy, providing calcium and vitamin D, with unsweetened options being lower in sugar than dairy milk. Cow's milk remains a nutrient powerhouse (protein, calcium, vitamin D) for those who tolerate it, but fortified plant milks are excellent alternatives, with oat milk being popular and hemp milk offering healthy fats, notes Healthline and ZOE.
The healthiest milk depends on your needs: Cow's milk (especially low-fat/skim) offers the most complete nutrition (protein, calcium, B vitamins) if you tolerate dairy. For plant-based, soy milk and pea milk are best for protein, while almond milk is low-calorie, and oat milk provides heart-healthy fiber (beta-glucans). Always choose unsweetened and calcium/vitamin D fortified options for better health benefits.
The "healthiest" milk in Australia depends on your needs, but soy milk is nutritionally closest to dairy with high protein, while oat milk offers fibre (beta-glucans for cholesterol), and almond milk is lowest in calories. Always choose unsweetened and calcium-fortified varieties for plant-based options, and consider skim dairy for low fat or A2 milk if sensitive to standard dairy protein.
Dr. Gundry recommends non-dairy alternatives like unsweetened coconut milk or hemp milk, and for dairy, A2 milk from goats, sheep, or specific cows (like Guernsey) that lack the A1 casein protein, all to avoid lectins and support gut health, viewing almond milk as a less ideal C-tier option and strongly cautioning against oat milk, per his {platform and {video content https://www.youtube.com/shorts/QAVMEzqc3yI}}.
Low-fat, skim or 1% cow's milk are healthier options compared to 2% or whole milk. They contain less fat. “If you can't have cow's milk, soy milk and rice milk are often the healthiest milk for gut health – especially for people with celiac disease, an autoimmune disease that can cause inflammation,” Park said.
People are quitting oat milk due to concerns about highly processed ingredients like seed oils and emulsifiers, its impact on blood sugar (due to broken-down starches and added sugars), low protein content, potential inflammation, and gut health issues, with some wellness influencers shifting to cow's milk or other alternatives like almond or soy. The trend reflects a growing awareness that while convenient, many commercial oat milks aren't as "natural" or nutritionally complete as initially perceived, leading consumers to seek whole foods or dairy for better protein and fat balance.
He advised avoiding grapes, mangoes, ripe bananas, lychees, apples, pineapple, and pears, listing the grams of sugar in each as if the sugar added to an energy drink had the same influence on the body as an apple.
Choosing a lactose-free milk is essential for individuals with lactose intolerance and IBS. Almost all alternative milk choices are lactose-free. Dairy-free milk is ideal for gut health for individuals sensitive to or allergic to cow's milk. These include unsweetened almond milk, coconut milk, and hemp milk.
Here are five foods that promote healthier digestion and help you avoid common gastrointestinal symptoms.
Several milk brands are 100% Australian owned, including Norco, an Australian farmer-owned co-operative; Riverina Fresh, a long-standing Australian dairy company; and Procal, a family-owned dairy in Victoria, plus brands like aPLUS milk, Little Big Dairy Co, and Great Ocean Road Dairy, all emphasizing local ownership and production to support Australian farmers and communities.
Almond Milk
While it's naturally cholesterol-free and low in saturated fat, it's also relatively low in protein and nutrients. Unsweetened almond milk is generally the best choice.
All milk sourced under the Coles Dairy Direct Sourcing Model must be from farms with cows free from 'tie stall' systems and free from tail docking.
Plain milk has no added sugar and are therefore lower in total sugar compared with flavoured milks. It's important to remember that when you read the label of a plain milk carton and see “sugars” that this is referring to the naturally occurring lactose sugar in milk.
Skim milk has less cholesterol than whole milk and is better if you want to lower your cholesterol. Soy milk is a good choice because it is cholesterol-free and has important nutrients like protein and calcium.
Dr. Gundry recommends non-dairy alternatives like unsweetened coconut milk or hemp milk, and for dairy, A2 milk from goats, sheep, or specific cows (like Guernsey) that lack the A1 casein protein, all to avoid lectins and support gut health, viewing almond milk as a less ideal C-tier option and strongly cautioning against oat milk, per his {platform and {video content https://www.youtube.com/shorts/QAVMEzqc3yI}}.
“However, for those managing weight or cardiovascular risk factors, semi-skimmed or skimmed milk may be a better option, as they provide the same essential nutrients with fewer calories and less saturated fat.”
Dr. Gundry recommends lectin-free options like pasture-raised eggs, avocado with MCT oil/ olive oil, nuts (walnuts, macadamias, pistachios), and sheep/ goat yogurt/ coconut yogurt for breakfast, often delaying it or eating calories in a short window; he advises against typical cereals, oats, and cow's milk yogurt due to lectins, promoting foods that support gut health.
Which vegetables are best for keeping your gut healthy?
Foods rich in medium-chain triglycerides (MCTs) include: Coconut oil. Palm kernel oil. Dairy products such as butter and cheese.
Possible gluten cross-contamination: Unless made with certified gluten-free oats, oat milk may not be safe for people with celiac disease or gluten sensitivity. Higher in carbohydrates: Oat milk contains more carbs than most plant milks, which may not be suitable for people who follow low-carb diets.
5 Healthiest Oat Milk Brands
There are some great benefits that come with picking a plant-based drink, and Alpro Oat is no exception. For a start, it's completely dairy and lactose free, so suitable for vegans and those with lactose and dairy intolerances. Alpro Oat is rich in fibre, which is an important part of a healthy, balanced diet.