Milk is an important part of most people’s diets, but after being diagnosed with a fatty liver, the confusion begins. Are you allowed to drink milk or not? And if you drink it, should it be full-fat or low-fat/skimmed?
While I already touched on this topic when I wrote about eating dairy with NAFLD, I want to focus on milk exclusively since I receive plenty of questions here and on the Facebook Support Group for fatty liver (you can join it for free, by the way) about it.
The confusing part comes from the fact that some nutritionists strongly support giving up dairy completely, while others suggest moderation. And to make matters even more confusing, even those who suggest moderation don’t seem to agree whether full-fat or skimmed milk is healthier for your liver.
As someone who previously struggled with NAFLD/MASLD and successfully reversed it, I’m here to clear up the confusion for you. If you want to read about my experience reversing fatty liver disease and exactly how I do it, I recommend checking out my book, From Fatty Liver to Healthy Liver.
Now, let’s jump into all the details!
Can You Still Drink Milk with Fatty Liver?
Yes, you can drink milk if you have fatty liver disease, but moderation is key. One or two cups per day is the maximum I would recommend, and I would also go for the low fat versions as detailed below.
Milk, whether full-fat or skimmed, is rich in nutrients essential for your overall health, but also for the liver, including calcium, vitamin D, vitamin B-12, magnesium, and protein.
There are two main problems when it comes to incorporating it into a fatty liver disease-friendly diet: its fat and sugar content. But let’s break down the numbers below to see if you should really be worried:
- Full-fat milk (whole milk) contains roughly 8 grams of fat (4.6 grams saturated) and about 12 grams of carbohydrates per cup (250 grams).
- Low-fat milk (1%), however, drastically reduces fat content, offering only 2.5 grams of fat per cup (just 1.5 grams saturated), with the carbohydrate content remaining unchanged.
Looking at the numbers, we can easily say that milk – even the full-fat variety – has way fewer fats and carbs than processed snacks or sugary beverages commonly consumed by many people.
Combine that with the fact that it offers all those beneficial minerals and vitamins, and you’ll understand that it’s not the enemy.
In fact, a 2011 study published in the Journal of Nutrition found milk to have liver-protective effects against Non-Alcoholic Fatty Liver Disease (NAFLD), at least in animal models. Human research also supports the theory, such as this 2024 study finding that higher milk consumption was inversely related to the fatty liver index.
The bottom line here? Milk itself isn’t your liver’s enemy, as long as it’s consumed in moderation, just like all foods that you can still eat after being diagnosed.
Now, let’s get more in-depth and see why the skimmed milk version is better than the full-fat one, as long as you choose the former smartly.
Also read: Is fatty liver disease contagious?
Why Would You Stay Away from Low-Fat Milk?
Despite the reality we talked about above, low-fat milk is frowned upon, mainly because, according to its critics, low-fat milk is unhealthy, overly processed, and even contributes indirectly to weight gain and poor health.
But let’s approach this logically and factually.
First, the argument that skimmed or low-fat milk is overly processed is somewhat misleading, and it is not “more” processed than full-fat milk, as they all go through processing to standardize fat content.
In reality, natural fat levels in milk fluctuate depending on various factors such as the animal’s diet, the season, and even individual animal characteristics. So, even your “full-fat” milk is processed to achieve consistency across supermarket shelves.
However, in both cases, this processing is not harmful to the health benefits of the milk itself, as they only add or remove extra fat from it and use no preservatives or chemicals in the process. You can find out more about the full process here.
There is one valid concern – that some brands add sugar or artificial ingredients to their low-fat milk to improve its taste. If that is the case, you should definitely stay away from that type of milk.
Full-fat milk would be just as unhealthy if sugar were added to it. Water becomes unhealthy if you add sugar to it, but this doesn’t mean that otherwise, it’s bad for you. On the contrary, water is the main thing you should be drinking after being diagnosed – lemon water, too.
Just read the label, and if your milk has just one ingredient – milk itself – you’re fine. If sugar, thickeners, or artificial ingredients appear, put that carton down and pick another brand. That goes for full-fat milk, too!
Finally, there’s a concern that people who drink low-fat milk are less healthy than those who drink full-fat milk.
While that may be the case, it’s also logical: individuals who choose skimmed milk often already struggle with weight or dietary issues, as is the case with diet soda drinkers. It’s a classic misunderstanding of correlation versus causation.
The people choosing the low-fat varieties do so precisely because they’re already dealing with health issues and/or are on various diets. So their poorer overall health is not caused by the milk, but rather, they selected low-fat milk because they were already trying to manage their health.
So, when consumed in moderation and without added sugars or unnecessary additives, low-fat milk is undeniably healthy and nutritious.
Also read: Taking Tylenol/Paracetamol with Fatty Liver Disease.
What About Those with Lactose Intolerance?
If you are lactose intolerant and you usually avoid milk, you shouldn’t switch to consuming it. Milk is not one of those foods that we consume to boost our liver’s health – there are other superfoods for that.
But if you truly want to enjoy a cup of milk, you have lactose-free versions that provide all the nutritional benefits of regular milk without digestive discomfort. It’s widely available, making it an easy alternative. Just read the list of ingredients to make sure there are no added sugars, fats or other preservatives/chemicals.
If you prefer plant-based milk alternatives, these could work too, but keep in mind that these products often undergo more processing, and some contain thickeners or additives that you should stay away from.
Here’s a quick overview of your options:
- Almond milk usually has lower calories and minimal fats but lacks protein.
- Soy milk has more protein, beneficial fats, and nutrients closer to regular milk.
- Oat milk often has higher carbs but is well-tolerated and nutritionally balanced.
- Coconut milk can have higher saturated fats and calories, so it’s less suitable.
Always choose unsweetened versions of these alternatives to avoid unwanted sugars and read the label.
How Milk Fits into Your Overall Diet
Remember, drinking milk alone won’t fix or destroy your fatty liver, no matter if it’s low-fat or full-fat. It’s your overall dietary pattern that counts, and you can check out my recommended fatty liver disease diet here.
However, moderate milk consumption goes well with the liver-friendly diet: pair it with plenty of vegetables, lean proteins, healthy fats from olive oil and avocado, whole grains, and legumes. Don’t eat sugar and avoid alcohol altogether. This holistic approach helped me reverse my own fatty liver successfully.
When I was diagnosed, I switched to drinking low-fat milk and carefully balanced my meals. Today, my liver is healthy again. While I wouldn’t say that milk directly healed my liver, it certainly didn’t harm it either.
In my opinion, things are clear: low-fat milk has fewer calories and less fat while preserving almost the same nutritional values as full-fat milk. So there is no reason to go for the latter!
But even if you decide to choose full fat instead, drinking a cup per day shouldn’t be a big problem. Just keep an eye on those calories, fats, and carbs and make sure you don’t overeat at the end of the day! Moderation is key.
If you want to continue learning new things about fatty liver disease, you can check out my review of the Reverse Your Fatty Liver book or read more about Fatty Liver Itching and Relief.
I was diagnosed with a fatty liver back in 2014 and managed to reverse it by mid-2015. Since then, I’ve been studying it, continuously updating my knowledge with the latest scientific findings and practical approaches to give others the help they need to reverse their condition.
My approach to managing fatty liver is holistic, balancing scientifically-backed information with real-life, practical advice based on personal, direct experience.
I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.
Hi,
I drink unsweetened Coconut Milk usually with porridge and blueberries or the odd time in a small glass with a meal. I do eat nuts that are targeted for my thyroid which is in a sorry state though no pain now so the nuts and seaweed are making a difference.
My thyroid numbers from a 3T3 blood test showed T3 at I think below 11 and should be 20 and T4 at I think a 6 or 7 and should be a 15.
Would be interested in anything else that someone may suggest.
Caio, Brookes Bonnell aka Glenna Hall
After decades of iodine deficiency, a lttle seaweed will not replenish the body. See Dr Bronsteins book Iodine: Why You Need It And Cant Live Without It. Also some foods can interfere with iodine uptake such as brocoli and some nuts. Dr Kerry’s book Breast Cancer and Iodine identifies 13 major uses for iodine in the body.
Very interesting as its been a year now that I started to drink 2 lattes in the morning my diet has not changed apart from the 2 lattes a day and my liver profile has gone up From 97 to 127 within a year,So I stopped drinking lattes for the past week i just drank coffee with a touch of half fat milk and I’ve lost 6lb of weigh which is good as I cut out sugar before hand and only lost 2lbs within 6 weeks.
Congrats! Lattes (especially those bought in the stores) have a lot of fat and carbs and most likely other processed baddies.
I am broaderline hyperactive thyoid. Unsure i can take Iodine or seaweed and the effects on the fatty liver.
Also I have a skinny Cappuccino once a month. Is that ok to have with a fatty liver?
You should definitely talk to your doctor about iodine or seaweed – I am no expert, but I know that iodine is a very sensitive situation when it comes to a fatty liver. Regarding the Cappuccino – once a month I am sure it’s not going to be a problem.
My Naturopathic doctor is right on the issue and I am not consuming too much. I have been looking up information on T cells and L cells and their workings with the glandular systems relative to the Thyroid.
As well have been looking at info re the liver and will be taking Dandelion Root Tea which detoxifies the Liver and use still Milk Thistle will try to get sesamin.
Right now, I am in a Thyroid fog and really tired.
Hello Lynn,
I love your site! I have fatty liver, but have lost 20 lbs. lately and am down to 249lbs. I want to get down to 195 lbs. I too have struggled with this website and that website having seemlessly conflicting information. After days of sorting facts, reading your successes and researching diets I am glad to say I have found my perfect diet! I start the day with a cup or two of light roast coffee which contains more polyphenols and caffeine than the darker french roast. I never eat breakfast or lunch and stick to one meal around five thirty daily. I believe Omega 3’s and Omega 6’s are the key, keeping carbs to under 40 daily, eating a can of King Oscar Sardines daily, eating black beans three times a week, staying away from all meats for awhile, drinking water or skim milk, drinking V8 for potassium and NO Alcohol works for me. I love eggs in moderation and consume no saturated fats. Oat Bran and Whole Flax Seed Meal is the best. I also eat a raw Brushell Sprout salad daily with GOOD REAL Olive Oil. I take a Rainbow Light Active Adults over 50 multi vitamin daily. I also take several other supplements daily all of which are very pure with no lead, Mercury or Arsenic. If you would like my list let me know.
Thanks!!!
Hello Raymond,
It seems that you’re taking the right steps to reverse your fatty liver. If you can do it eating just once per day, that’s good for you! However, there are studies saying that it’s healthier to have more smaller meals per day – it’s up for you to decide what to believe and what not. But overall, based on what you’re saying that you’re eating and based on your results, you’re doing great. Keep up the good work!
Half the reason people are unhealthy is for the fact we stopped drinking full fat milk. Studies show over 11 years those drinking full fat are fuller and healthier than those who drink skimmed milk and less obese. Like seaweed full fat milk contains iodine, and we lack this too. Pregnant woman without ffm in their diet causes low IQ in babies in the womb and lower cognitive abilities in adults. Well I could go on but as for fatty liver it’s probably true drunking less fat or sugary milk.
I have a problem of hep B, for two years now my LFT is showing ASAT/GOT =45 and ALAT/GPT =36 and VL result <20 IU/ml result was checked on 09/09/2019.Before I started treatment the VL was 49744.5coppies in July 2018. For long should the treatment continue pliz ? .advise me.