Goat milk products including milk, cheese, and yoghurt are more than just a trendy alternative to cow dairy. It is nutrient-rich and supports various health benefits, from better digestion and immunity to improved bone and skin health. Below is a detailed overview of the top five benefits of goat dairy, complete with practical tips to incorporate it into your diet.
- Easy on Digestion
Goat dairy is highly digestible due to its unique composition. Unlike cow milk, goat milk contains lower levels of alpha-S1-casein, a protein associated with digestive discomfort for some individuals. This makes goat milk less likely to cause bloating or upset stomachs (Al-Wabel et al., 2020).
Additionally, goat milk has smaller fat globules, which form a softer curd in the stomach, aiding in digestion. It is also rich in medium-chain triglycerides (MCTs) which are easily absorbed by the body as a quick energy source (Haenlein, 2004).
For those with mild lactose intolerance, goat milk is a viable alternative. While not lactose-free, it contains slightly less lactose than cow milk and is often reported to be better tolerated (Park et al., 2007).
Tip: Start by substituting your current milk choice with goat milk or adding goat yoghurt, which also provides probiotics that enhance gut health and digestion.
- Supports Bone Health
Goat dairy is rich in calcium, phosphorus, and vitamin D-key nutrients for maintaining strong bones and preventing conditions like osteoporosis. Its high calcium bioavailability means your body absorbs and utilises it more effectively compared to calcium from cow milk or plant-based sources (Sánchez-Macías et al., 2020).
The calcium-to-phosphorus ratio in goat milk optimises calcium absorption, while its zinc and magnesium content support bone metabolism. This makes goat dairy particularly beneficial for older adults and postmenopausal women, who are at greater risk of bone density loss (Haenlein, 2004).
Tip: Drink goat milk daily or use goat milk products in smoothies, salads and desserts to easily integrate these bone-supporting nutrients into your diet.
- Boosts Immune System Function
Goat dairy, especially yoghurt, is a rich source of probiotics such as Lactobacillus and Bifidobacterium, which support gut health and immune function (Park et al., 2007). A balanced gut microbiome is essential for immune resilience, and probiotics help maintain this balance by promoting healthy bacteria and suppressing harmful pathogens (Sánchez-Macías et al., 2020).
Goat milk also contains selenium, an antioxidant mineral that enhances the immune system’s ability to combat infections and oxidative stress (Al-Wabel et al., 2020).
Tip: Start your morning with a bowl of goat yoghurt topped with fruit and nuts or use it as a creamy smoothie base for an immune-boosting treat.
- Nourishes the Skin
Goat milk is a natural source of vitamins A and E, which are essential for skin repair, hydration, and protection against free radical damage (Park et al., 2007). Its gentle composition, with a pH similar to human skin, makes it ideal for sensitive or eczema-prone skin (Haenlein, 2004).
The lactic acid in goat milk provides mild exfoliation, removing dead skin cells and promoting a smoother complexion.
Tip: Drink goat milk regularly to support skin health from the inside out. For external care, use goat milk-based skincare products to soothe dryness and irritation.
- Supports Weight Management
Goat dairy is nutrient-dense yet lower in calories compared to many other dairy products, making it a great choice for weight management. Its protein and fat content promote satiety, helping control hunger and reduce overeating (Sánchez-Macías et al., 2020).
Goat dairy also contains conjugated linoleic acid (CLA), a healthy fat linked to improved fat metabolism and reduced body fat around the middle, however more research is needed to investigate this (Park et al., 2007).
Practical Tip: Opt for low-fat goat dairy options, such as skimmed goat milk or low-fat goat cheese, and incorporate them into meals like soups or snacks.
Beyond the Basics: Sustainability and Added Benefits
Goat dairy is an eco-friendly choice, requiring fewer resources such as water and feed compared to cattle farming, which reduces its carbon footprint (Haenlein, 2004). Additionally, it is rich in potassium and iron, supporting blood pressure regulation and oxygen transport, respectively.
Making Goat Dairy Part of Your Life
Incorporating goat dairy into your diet is simple. Swap cow milk or cheese for goat alternatives and experiment with goat yoghurt in recipes. Look for high-quality, sustainably sourced products, such as those from brands like St Helen’s Farm. By making small, intentional changes, you can enjoy both the health and environmental benefits of goat dairy.
Conclusion
Goat dairy is more than a tasty alternative—it’s a nutritional powerhouse that promotes digestion, strengthens bones, boosts immunity, nourishes skin, and supports weight management. Backed by scientific research, goat milk, cheese, and yoghurt are excellent additions to a balanced diet.
References
Al-Wabel, N. A., Mousa, H. M., Omer, M. A., & Gadalla, M. G. (2020). Nutritional and health benefits of goat milk: A review. Journal of Food Science and Technology, 57(1), 1–10.
Haenlein, G. F. W. (2004). Goat milk in human nutrition. Small Ruminant Research, 51(2), 155–163.
Park, Y. W., Juárez, M., Ramos, M., & Haenlein, G. F. W. (2007). Physico-chemical characteristics of goat and sheep milk. Small Ruminant Research, 68(1–2), 88–113.
Sánchez-Macías, D., Morales-DelaNuez, A., Torres, A., & Fresno, M. (2020). Goat milk and health. Milk Components and Functionality, 147–167.