Health benefits of dairy

Liz says:

Whether it’s because calcium is so important for bones, to top up good bacteria for a healthy gut, or simply down to the fact that a slice of ripe, soft cheese is so impossible to resist – I’ve always been convinced of the goodness of dairy. Read on to find out about the health benefits of milk, butter, cheese and more with some fridge favourites.

Live yoghurt

High in protein, plain whole milk yoghurt makes a smart and sustaining breakfast choice. I opt for live yoghurt where possible as it’s brimming with good bacteria to help the digestive system run smoothly. Try Yeo Valley’s. The brand’s special Left-Yeover flavours help prevent waste by using up organic fruit farmers’ leftovers, and raise money for FareShare which helps distribute surplus food to those in need, or you can try making your own live yogurt at home. One of my favourite skin-friendly foods is kefir, a live yoghurt drink that’s traditional in the Middle East. It contains a protein called lactoferrin, which research has shown may help improve acne. To find out how you can make your own kefir, click here.

Raw or unpasteurised cheese

I love cheeses made from raw or unpasteurised milk. These include certain types of Brie, Camembert and goat’s cheese, but there
 are lots of others, with many produced by artisan cheesemakers. Because they haven’t been through the pasteurisation process (a heat treatment to kill bacteria), raw milk cheeses contain good bacteria and enzymes, which help promote gut health. Raw or unpasteurised cheeses should always be marked as such, and the Department of Health recommends that particular groups* avoid eating cheeses made from unpasteurised milk, so always check the label.


Traditional buttermilk is a by-product of butter-making, hence the name – it’s the liquid left behind when butter is churned out of cream. Today, most buttermilk is produced by adding bacterial cultures to conventional milk, however it’s possible to buy the real deal – Longley Farm (stocked by makes it in the time-honoured fashion. Buttermilk is an ingredient in home-baked scones or soda bread, where it’s used for its pleasing tang, but can be sipped on its own or in a gut-friendly milkshake rich in good bacteria. Studies suggest it may help reduce blood pressure thanks to its ‘milk fat globule membrane’.

Find out more

Liz is an ambassador for the National Osteoporosis Society and an advocate for the society’s ‘A Message to My Younger Self’ campaign. The society advises that during childhood, adolescence and early adulthood, it is vital to maximise bone strength. By ‘banking’ plenty of bone in these years, our skeletons will be in a better position
to withstand the loss of bone strength that occurs with advancing age. To learn more, visit

For up-to-date dairy information, head to

Liz Earle Wellbeing Summer 2017 coverThis article excerpt is taken from the Summer 2017 issue of Liz Earle Wellbeing. To learn more about the goodness of dairy, plus more healthy eating ideas and Liz’s wellbeing wisdom, subscribe to the magazine and get free P&P (UK).

Wellbeing Wisdom

  • Kefir contains a protein called lactoferrin, which may help improve acne
  • Raw milk cheeses contain good bacteria and enzymes, which help promote gut health
  • Studies suggest buttermilk may help reduce blood pressure thanks to its ‘milk fat globule membrane’