Is it okay to consume dairy if you decide to go primal?

A couple of weeks ago, I went to an Amish farm to buy more goat cheese, one of my favorites! Have you ever tried goat cheese? It is perfect as a snack when you are in a rush. I like to put goat cheese in my salads. It pairs so well with the green lettuces. 

In The New Primal Blueprint, Mark Sisson states, “The Primal Blueprint stance is that certain forms of dairy can provide excellent nutrition and enjoyment for those who can tolerate dairy consumption without digestive distress.”

Which dairy is okay to consume?

According to The New Primal Blueprint, when you want to buy dairy products, you want to get pasture-raised/grass-fed or organic dairy. And the best picks are:

  • Raw
  • Fermented
  • Unpasteurized
  • Unsweetened
  • High-fat

This means you can buy things like:

  • Ghee
  • Butter
  • Full cream
  • Aged cheese
  • Cottage cheese
  • Cream cheese 
  • Greek-style full-fat yogurt
  • Half and half
  • Kefir
  • Raw whole milk

Buying pasture-raised/grass-fed or organic dairy products means that you bypass the conventional dairy filled with hormones, pesticides, and antibiotics. In Food Fix, Dr. Mark Hyman specifies, “Find dairy from heirloom cows that contain A2 casein, which doesn’t cause the same digestive or inflammatory problems as modern cow products.” A2 casein is a protein in milk, “perfectly safe,” as opposed to A1 casein (a lectin-like protein). You also get A2 casein with goat and sheep dairy.

Sidenote:  Lectins are natural plant toxins that can damage the thin lining of the small intestine.

Whey is the other protein you find in milk. And lactose is a carbohydrate you find in milk.

In summary

Buying high-quality products is a must with dairy. If there are no farms near you, there are some online sites you can check. In a previous post, I mentioned US Wellness Meats. There is also an online site called Organic Pastures that you could check out. Consuming dairy is okay, provided the dairy you buy is pasture-raised/grass-fed or organic. See how your body reacts to your food picks and adjust accordingly. Dairy is an awesome treat that I am happy to still be able to enjoy whenever I feel like it!


Gundry, Steven R. The Plant Paradox Quick and Easy : The 30-Day Plan to Lose Weight, Feel Great, and Live Lectin-Free. New York, Ny, Harper Wave, An Imprint Of Harpercollinspublishers, 2019, p. 257.

Hyman, Mark. Food Fix : How to Save Our Health, Our Economy, Our Communities, and Our Planet-One Bite at a Time. New York, Little, Brown Spark, An Imprint Of Little, Brown And Company, 2020, pp. 54–55.

Sisson, Mark. The New Primal Blueprint : Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy. Oxnard, Ca, Primal Blueprint Publishing, 2017, pp. 237–240.

You can also find me on Instagram.