I didn’t start drinking oat milk for any particularly noble reason. Yes, there were conversations about how it was better for the environment (I started drinking it around 2018), but that was just a bonus.
In all honesty, I initially made the swap as a university fresher, because my regular milk kept going moldy (read: I kept letting it go moldy), in the fridge. Oat milk, on the other hand, seemed to last longer–and taste sweeter.
Plant-based diets were also really starting to gain traction, so if you were already vegetarian – which I was – drinking oat milk felt like the next step towards fully-fledged veganism (alas, I never made it there–the chocolate and cheese were just too good).
After moving towards a more flexitarian diet in recent years, I also decided to reintroduce dairy milk. At this point, other than its environmental benefits, I didn’t really have a reason to be drinking oat milk. Increasingly conscious of incorporating protein-rich foods and healthy fats into my diet, oat milk was no longer the best option for me. Not to mention that it was generally more expensive.
5 things I’ve noticed after cutting out oat milk
1. I’ve felt fuller for longer
If I have cereal or oatmeal with dairy milk, rather than oat, it’s kept me satisfied for longer, and I’m less likely to seek out snacks afterwards. “Transitioning from oat milk to dairy can lead to a few noticeable changes, depending on individual tolerance,” says Hannah Trueman, dietetic medicine specialist and lead nutritionist at Body Health Fabulous Clinic. “Some people may experience benefits such as increased satiety due to the naturally higher protein content in dairy milk, this can also contribute to more stable blood sugar levels.”
2. I crave sugary foods less
If I had oat milk in my tea or coffee, I would usually crave sweet treats like biscuits to have alongside it. While I still love a chocolate digestive (or five) with my coffee as much as the next person, I crave sugary snacks markedly less when drinking cow’s milk. Indeed, Trueman explains that more stabilized blood sugar levels can ‘in turn can lead to more balanced energy levels, moods and focus throughout the day, and even less cravings.”
3. I experience less energy slumps
Again, Trueman’s explanation rings true here. I love my post-lunch coffee, and since adding cow’s milk instead of oat, I feel like I’ve more successfully avoided late afternoon energy crashes.
4. My gut health has improved
Look, without sounding too crude, we all know what a morning coffee can do to the bowels. However, since switching to cow’s milk, I’ve felt slightly better in that regard. “Transitioning from oat milk to dairy can lead to a few noticeable changes, depending on individual tolerance. Those sensitive to lactose or dairy proteins (like a1 casein), may experience symptoms like bloating, digestive discomfort or skin flare-ups (eczema, acne),” says Trueman.
Why might I have experienced the opposite effect? “It could be that you were reacting to fillers/additives or fortified ingredients in the plant milk. Lower sugar content and simpler ingredient profile in dairy may also play a role. There could be other individualized factors like some people don’t react well to substances like avenin in oats,” explains Trueman.
5. My skin has remained largely the same
Although Trueman says people might experience skin flare-ups when switching back to dairy, I’ve been lucky. I did actually develop adult hormonal acne around the same time I started drinking oat milk, but going on the hormonal combined pill–which I still take–eased that.
Despite the positives I’ve seen since reintroducing cow’s milk, I will often still opt for oat milk in my coffee when I’m out and about. In other words, this isn’t an oat milk hate piece, but rather, some personal observations. Everyone is different, and their bodies’ reactions–and needs–are very individual.
So is oat or dairy milk better for gut health?
“It ultimately comes down to the individual. Fermented dairy products like kefir and yogurt can support gut health by delivering beneficial bacteria and nutrients like calcium and B12. However, for those sensitive to lactose or casein, dairy can trigger inflammation and digestive symptoms,” says Trueman.
“Oat milk is often well tolerated, but many commercial versions contain emulsifiers, gums and added sugars, which may disrupt gut health in more sensitive individuals. Some brands are also fortified with folic acid (synthetic folate), which may not be well metabolized (broken down) by people with MTHFR gene variants, potentially negatively affecting immune/inflammatory response in the gut,” she adds.
Trueman says that while nut- or seed-based milks can have a better protein and healthy fat offering than oat milk, quality and ingredients often vary: “The best choice is one that suits your digestion, nutritional needs and overall health goals. Always read labels and tune into how your body responds.”
With that in mind–and considering the environmental impact of dairy (according to a University of Oxford study, producing a glass of dairy milk results in almost three times the greenhouse gas emissions of any non-dairy milks)–switching it up now and then can be a good thing.
Tips for reintroducing dairy milk
If you’re considering reintroducing cow’s milk into your diet, Trueman advises starting slowly. “Ideally with small amounts alongside meals to minimize potential digestive issues. Opt for organic or grass-fed where possible to avoid unnecessary additives and maximize nutrient quality. If lactose is an issue, lactose-free milk or fermented dairy like kefir may be better tolerated. Supplementing with lactase (a digestive enzyme that breaks down lactose) may also help reduce symptoms.”
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