Raw Milk, Is It Safe for Your Gut?

Written by: Vincent Pedre M.D. | Septebemr 6, 2025 | Time to read 12 min

I hear it all the time: “Raw milk is alive—it has enzymes and bacteria that help digestion!”

But here’s the truth: those “beneficial bacteria” in raw milk? Not actually probiotics. They're often environmental or opportunistic microbes—and sometimes, they're outright harmful.

Studies have even detected Bifidobacteria—commonly associated with gut health—in raw milk. Sounds promising, right? Not so fast. In many cases, that’s actually a sign of fecal contamination. That’s right—something you don’t want in your gut, or your glass.

While recent studies are beginning to challenge outdated beliefs that all microbes in milk are harmful—including the once widely held notion that mammalian milk is sterile—there’s still a lot we don’t know. A 2022 review emphasized that the scientific landscape is far from settled. In fact, no rigorous benefit-risk analysis currently exists for either pasteurized or raw milk, and much of the data we do have is inconsistent or based on outdated assumptions.

In other words: just because something is “natural” or “microbiome-rich” doesn’t automatically make it safe. Until science catches up with clearer data, it's wise to remain cautious about the risks lurking in raw milk—especially when pathogens can easily sneak in along with the “good guys.”

Even when raw milk contains live bacteria, they’re not the scientifically validated strains shown to benefit human gut health. Probiotic organisms need to be carefully studied, strain-identified, and proven to confer health benefits in controlled studies. Raw milk just doesn’t meet those standards.

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While raw milk might contain microbes, they’re not true probiotics.

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• Reducing bloating and digestive discomfort

• Supporting regular, healthy bowel movements

• Promoting a balanced gut-brain connection (think clearer thinking + better mood)

• Reinforcing immune health at the gut level

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And those enzymes?

🔬 Most milk enzymes are inactivated by your stomach acid long before they can do anything useful.

 
Take xanthine oxidase (XO) for example — often highlighted by raw milk advocates. But research shows it's largely inactivated in the stomach, especially at pH levels below 3.5. In fact, only about 0.00008% of XO survives and is absorbed in a biologically active form. That’s an incredibly tiny fraction — nowhere near enough to offer a meaningful benefit.

Another study confirmed that when raw milk is mixed with gastric juice, enzyme activity drops rapidly with increasing acidity, and below pH 3.9, it becomes essentially zero.

💡 The truth is: your own body provides all the digestive enzymes you need.
Humans naturally produce:

• Lactase, to break down milk sugar (lactose)
  
  

• Proteases, to digest milk proteins
  
  

• Lipases, to break down milk fats
  
  

The only exceptions are people with lactase deficiency (lactose intolerance) or enzyme insufficiency due to low stomach acid or medications like PPIs (proton pump inhibitors).

While some milk proteins like β-lactoglobulin and α-lactalbumin may initially resist digestion, they’re eventually broken down in the small intestine. So any “extra” help from raw milk enzymes is not only unnecessary — it’s mostly nonexistent after digestion begins.

So, let’s bust this myth once and for all: raw milk is not a magic gut-health tonic. If anything, it can be a dangerous gamble.

The most sobering part of this discussion? Real people have gotten seriously sick from raw milk.

Outbreak after outbreak has been linked to raw dairy—despite accounting for a tiny fraction of overall milk consumption, it’s responsible for a disproportionate number of foodborne illnesses and hospitalizations.

And it’s not just about a day or two of stomach cramps. The risks can be severe and long-lasting, especially in:

• Children, whose immune systems are still developing
  
  

• Elderly adults, who are more vulnerable to complications
  
  

• Pregnant individuals, where infections can impact both mother and baby
  
  

• Immunocompromised people, who lack the defenses to fight these bugs
  
  

We’ve seen cases of hemolytic uremic syndrome (HUS)—a kidney-damaging condition from E. coli—as well as Guillain‑Barré syndrome, meningitis, and more.

Gut health isn’t just about what feeds your microbiome—it’s about what doesn’t destroy it. And the pathogens in raw milk can wreak havoc not only on your digestion, but your entire body.

However, there are still raw milk proponents, and they report benefits from drinking raw milk. So, let’s look at the other side and not make this a one-sided argument against raw milk.

My grandmother grew up on a farm in Cuba, where her family raised cows and lived close to the land. She used to tell me stories of drinking raw milk straight from the cow’s udder, fresh and still warm. It was simply how things were done—unprocessed, unbottled, and untouched by modern machinery. 🐄

And you know what? She grew up to be strong, vibrant, and full of life. Even into her later years, she credited that simple farm lifestyle — with fresh foods and natural rhythms — as the foundation of her good health.

It’s stories like hers that remind us: raw milk isn’t automatically dangerous. For many, it’s been a part of everyday life for generations. But like with anything in nutrition, the real conversation lies in the context — how it’s sourced, who’s consuming it, and what modern science tells us.

1. Lower Rates of Asthma and Allergies in Children 
A growing body of epidemiological evidence suggests that early exposure to raw milk—especially in farm environments—may correlate with reduced risk of asthma, hay fever, and allergic sensitization in children. European studies have consistently shown an inverse relationship between raw milk consumption and allergy development. A 2019 meta-analysis further confirms these associations, even among children not raised on farms. Additionally, the Agricultural Lung Health Study found that adults who consumed raw milk in childhood tended to have better lung function later in life.

2. Improved Digestibility for Some
Survey data reveal that many who struggle with pasteurized milk report better tolerability with raw milk. In one study, 30% of respondents reported discomfort with pasteurized milk, yet almost all consumed raw milk without issues—even though clinically diagnosed lactose intolerance was rare.

3. Enhanced Mood, Immunity, and Gut Comfort (Anecdotal)
A survey among US adults published in 2019 found that individuals who switched to raw milk reported positive changes in mood, perceptions of immune resilience, and gut health—especially among those with chronic health issues.

4. The “Farm Effect”: Broader Microbial Exposure
Some experts argue that benefits attributed to raw milk may actually stem from the overall farm environment. For example, Amish children—exposed to diverse microbes through animals, dust, and fresh raw dairy—display lower allergy rates, suggesting that microbial exposure as part of a traditional farming lifestyle may play a protective role.

One of the most vocal advocates for raw milk in the U.S. today is the Weston A. Price Foundation (WAPF) — a nonprofit dedicated to promoting traditional, nutrient-dense diets based on ancestral wisdom.

👤 Who Was Weston A. Price?

Dr. Weston A. Price was a 20th-century dentist and nutrition researcher who traveled the world to study the diets of isolated, traditional populations. He found that people eating their native, unprocessed foods tended to have better dental health and fewer chronic diseases — even without access to modern medicine.

🌿 Why the Foundation Supports Raw Milk:

• Claimed health benefits
  The foundation asserts that raw milk:
  
  

  • Improves digestion

  • Reduces allergies and asthma

  • Supports immune function

  • Contains beneficial enzymes and probiotics destroyed by pasteurization
    
    

• Skepticism of government regulation
  WAPF often questions mainstream public health guidance, arguing that pasteurization is unnecessary if the milk is sourced hygienically from healthy, grass-fed cows.
  
  

• Support for food freedom and small farms
  They advocate for the rights of consumers to make their own food choices and for small-scale, local dairy farmers who often rely on raw milk sales to survive.

While WAPF’s claims remain controversial in scientific circles — especially when it comes to food safety and pathogen risk — they reflect a growing desire to return to ancestral eating and reconnect with nature’s rhythms.

And for those like my grandmother, raw milk wasn’t a health trend. It was just life.

Now, let’s break it down by animal source. Because not all milk is the same—nutritionally, or microbially.

This is the most common raw milk on the market. It’s also one of the riskiest.

• High risk of contamination with E. coli, Campylobacter, Salmonella, and more, so if you’re going the raw milk route, make sure you’re getting it from a reputable source.
  
  

• No proven probiotic content or gut-health benefit
  
  

• High likelihood of nutrient loss from spoilage if not stored perfectly
  
  

Pasteurized cow milk, on the other hand, maintains its nutritional value and dramatically lowers your risk. The only enzymes lost are ones that your body doesn't need from milk anyway.

My grandfather grew up in Havana, Cuba, where his parents owned a single goat that provided fresh milk for the whole family. He drank it daily as a child well into his teenage years — fresh, creamy, and unprocessed. He went on to live to 99 years old, staying sharp, active, and full of life nearly until the very end.

There’s something deeply nourishing about the way he lived — close to the land, connected to his food, and supported by nature’s simplicity. It’s a beautiful reminder that sometimes, the best things for us are the ones that have stood the test of time.

Many people who struggle with cow’s milk say they feel better drinking goat milk—and here’s why:

• Different protein structure: Goat milk has less alpha-S1 casein, a type of protein strongly linked to inflammation and allergies in some people. This makes it less likely to trigger digestive discomfort or immune responses.
  
  

• Smaller fat globules: Goat milk fat is naturally more homogenized, with smaller globules and higher medium-chain fatty acids, making it easier for the body to emulsify and digest.
  
  

• Slightly lower lactose: While not lactose-free, goat milk does contain slightly less lactose than cow’s milk—helpful for mildly lactose-sensitive individuals.
  
  

• Fewer allergens: It lacks certain bovine-specific proteins that can trigger intolerance symptoms (though it’s not suitable for those with a true milk allergy).

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However, raw goat milk doesn’t necessarily have unique gut health benefits compared to pasteurized goat milk.

Now here’s where it gets interesting.

Camel milk has garnered attention in the health world for its digestibility and therapeutic potential—especially for people with cow milk allergies or lactose intolerance. Camel milk is the closest antigenically to human milk, making it a great alternative for anyone sensitive to cow, goat, sheep, and even nut or non-dairy milks.

Some evidence-based perks of camel milk:

• Easier digestion thanks to different casein structure
  
  

• Lower lactose and no β‑lactoglobulin—potentially less allergenic
  
  

• Contains insulin-like proteins, zinc, and antioxidants

• Has shown promise in managing blood sugar in people with Type 1 and 2 diabetes
  
  

• Even when pasteurized, retains antimicrobial activity against Listeria, E. coli, and more

• May reduce inflammation and support immune function
  
  

But—and this is a big but— raw camel milk is still a risk. In places where refrigeration is limited and hygiene is variable (as in many camel-milk-producing regions), the chance of  zoonotic infections like brucellosis and tuberculosis skyrockets.