types of dairy I recommend eating if you’re acne-prone

I know dairy tends to get a bad rap when it comes to acne. Many people think they need to say goodbye to their favorite cheeses or morning lattes to keep their skin clear, but it’s not always that simple! The truth is, you can still enjoy dairy if you choose wisely. The quality of dairy—whether it’s organic, grass-fed, or hormone-free—makes a big difference in how your body handles it. Fermented options like yogurt and kefir can even be good for your gut, which plays a key role in keeping your skin happy.

Often, it’s not the dairy itself that’s causing breakouts, but deeper issues like leaky gut, food sensitivities, or just plain stress around eating certain foods. When your gut is out of balance, it can trigger all kinds of skin reactions, and dairy just happens to be an easy target. Instead of cutting it out completely, I focus on healing the gut first. That way, you don’t have to live in fear of your favorite foods—you can enjoy them and support your skin at the same time!

With that being said, here are some forms to focus on in moderation if you’re testing out adding it back in!

• A2 Milk:

  • Traditional cow’s milk contains both A1 and A2 beta-casein proteins. For some people, the A1 protein can be harder to digest, leading to bloating, inflammation, or skin issues. A2 milk only contains the A2 protein, which can be easier on the digestive system, reducing the likelihood of gut irritation and potential skin flare-ups.

• Organic, Grass-Fed Milk:

  • Grass-fed cows produce milk that is higher in omega-3 fatty acids, conjugated linoleic acid (CLA), and vitamins A and E—nutrients that support a healthy inflammatory response. By choosing organic, you also avoid exposure to hormones, antibiotics, and pesticide residues, which can disrupt your hormone balance and potentially worsen acne. Grass-fed milk is also richer in nutrients, which support your overall skin health and immune system.

• Goat Cheese:

  • Goat’s milk has a different protein structure and smaller fat particles compared to cow’s milk, making it easier to digest for many people. It’s less likely to cause inflammation or trigger skin reactions. Additionally, goat cheese is often higher in probiotics, which promote a healthy gut microbiome.

• Clean, Minimal-Ingredient Plant Milks (Ex. MALK or Three Trees):

  • These plant-based milk options are made with simple, organic ingredients—like just almonds, water, and salt—without any added gums, fillers, or preservatives that can be found in many other plant-based milks.

As always, nutrition is nuanced depending on your case and I recommend working 1:1 with someone like myself to make sure you are taking the right steps for YOU when it comes to dairy and your skin!

MEDICAL DISCLAIMER - All content on this website is provided for educational and informational purposes only. It is not intended as a substitute for advice and recommendations provided by your healthcare provider.