We can thank the 90s for many things. But nutrition advice? Not so much. And the diet myths perpetuated throughout the 80s and 90s die hard; while we know, now, that replacing three meals a day with a bowl of cereal is not the one, some of the advice is harder to shake off.
Take dairy, for example. I’ve been a skimmed milk, low-fat yoghurt ride-or-die seemingly my entire life, based on the widely held assumption that full-fat dairy options are loaded with fats harmful to our hearts and our waistlines.
But over the past few years, my preferences have shifted: partly as a result of wanting to eat less processed foods (lower fat options tend to be highly processed, as the fats are removed and replaced with synthetic fillers to replicate taste and mouth-feel) but mostly in response to having got a taste for the good stuff.
As my children were growing, I diligently followed NHS advice to give them only full-fat dairy options until the age of two, and who hasn’t polished off their toddler’s leftovers once in a while?
Suffice to say, I didn’t know what I’d been missing. Who’d have thought that a small pot of fromage frais could be so good? And where yoghurt led, milk soon followed. I wouldn’t dream of cooking or baking with lower-fat options now, preferring instead to use whole options more sparingly. As for cheese, I’d put low-fat choices in the same ballpark as low-sugar chocolate: I’d rather go without than compromise on these.
All this being said, I couldn’t shake a nagging doubt that I could be harming my health. So, when I came across research suggesting that, in fact, full-fat dairy options might be a healthier choice, I was intrigued. Yep, that’s right: studies show that, contrary to what we’ve always believed, keeping our cheese, yoghurt and milk full-fat might actually be better for us, delivering cardiometabolic and gut health benefits (although, as with most things in nutrition, it’s not a free pass).
It probably won’t surprise you to learn, then, that social media has caught on to this. TikTok and Instagram are awash with references to Jersey gold top milk (aka the Good Stuff), as Gen Z consumers drive up sales at top high street supermarkets (Tesco, for example, increased sales of Jersey gold top milk by over three million litres in 2025, compared to 2023).
But is the uptick in full-fat dairy consumption simply another health trend we’re blindly following? While I can anecdotally confirm that it does, indeed, taste far superior to its lower-fat counterparts, I was keen to delve into the science behind the claims that it’s actually healthier, too. Could it really be this simple?
So, what are the health benefits of full-fat dairy?
‘As is often the case with nutrition, the answer to whether full-fat dairy is “healthier” isn’t black and white,’ says nutritionist and author of The 30g Plan, Emma Bardwell.
‘Full-fat dairy has been unfairly demonised for years because of its saturated fat content, but when you look at the food as a whole, rather than just the fat content, the picture is much more reassuring.’
Heart health
First up, let’s tackle the big one: full-fat dairy clogs arteries and harms our hearts. Not so, argue the experts – and the science agrees.
‘A large 2025 study found that full-fat dairy was actually associated with a lower risk of mortality and cardiovascular disease,’ notes specialist dietician, Priya Tew. ‘The saturated fatty acids from dairy were shown not to cause adverse health outcomes, casting doubt on the traditional assumption that it’s bad for our heart.’
Additionally, the way that dairy interacts with other nutrients essentially prevents us from absorbing the fat it contains.
‘More recent research has taught us that dairy behaves as a “food matrix” where calcium and other minerals in the dairy bind to some of the fat and reduce its absorption,’ explains dietitian Sophie Medlin. ‘This being said, it’s important to caveat that we’re not talking about butter, here, which we know increases bad cholesterol and leads to worse health outcomes. Think milk, cheese and yoghurt for the benefits.’
Gut health
One of the more surprising benefits of dairy lies in its impact on gut health.
The topline? If you’re keen to improve your gut health, don’t pass on the cheeseboard. The production processes involved in making cheese make them great for supporting gut diversity, while cheeses that aren’t heated (gruyère, edam and so on) are fermented – just like the kimchi you’re spending a fortune on.
‘Fermented dairy products provide live bacteria and support microbiome diversity,’ says Bardwell. ‘These foods, such as kefir and live yoghurt, may also improve lactose digestion and produce beneficial metabolites like short-chain fatty acids.’
As someone who has struggled with gut issues over the years (I was diagnosed with IBS in my early 20s), any gut benefit is music to my ears, and I have found that switching from low-fat to full-fat products has coincided with a decrease in my symptoms.
That said, I also know that gut health is a complex interplay of diet, lifestyle, stress and hormones (to name just a few factors), so while I can’t absolutely guarantee that being less bloated is down to dairy, I’m certainly taking it as a win.
Brain health
Fun fact: the human brain is around 60% fat – the fattiest organ in our body. It makes sense, then, that it requires high-quality fats to function optimally.
According to a study conducted by the University of Newcastle, organic, full-fat milk provides around 16% of our recommended daily allowance of omega-3 fatty acids – a nutrient that is well established in boosting brain health and function (check out this study, citing benefits including memory, learning, blood flow and more).
‘There is emerging evidence linking full-fat dairy intake with better cognitive outcomes and reduced risk of cognitive decline,’ agrees Bardwell. ‘Although this is largely observational, this might be down to the inclusion of fat-soluble vitamins and bioactive fatty acids in these products.’
What about weight loss?
Admittedly, this isn’t something I’ve focused on myself, but the literature suggests that when it comes to maintaining weight, switching from lower to full-fat dairy options isn’t going to tip the scales too far in either direction.
‘While it might seem counterintuitive, observational studies suggest full-fat dairy intake is actually associated with a lower risk of developing both obesity and type 2 diabetes, with yoghurt intake in particular linked to less weight gain over time,’ shares Bardwell.
Certainly, I haven’t gained any weight since switching up my dairy products, and (if anything) I feel fuller after meals than I used to, meaning I’m less likely to crave that biscuit with my 4pm cuppa.
‘That said, calorie density still matters if you’re looking to lose or maintain weight,’ adds Bardwell. ‘Unlike more processed, diet-type yoghurts, 0% Greek yoghurt in particular is typically higher in protein and lower in calories than full-fat versions, which can be helpful for appetite control and for anyone trying to create a small calorie deficit.’
The bottom line
‘Full-fat dairy is not the villain it was once made out to be,’ says Bardwell. ‘Fermented dairy (yoghurt, kefir, cheese) seems particularly beneficial, although low-fat options still have a role, especially for protein density and calorie control.
‘Your overall dietary pattern matters far more than the fat percentage on a single food's label.’
As for me, I’m sticking with full-fat options, as I prefer the taste, texture and satiety they offer – with the notable exception of my daily cuppa (or ten). It’s the only time I stray to a lower-fat milk, and this is simply down to personal preference, as I’ve always had skimmed milk in tea. And no one messes with my tea: you have been warned.
3 expert tips for incorporating full-fat dairy into your diet
1. Try a 'satiety swap' experiment
‘Swap your usual low-fat yoghurt for full-fat Greek yoghurt for a week and notice whether you feel fuller for longer and/or snack less,’ advises Bardwell. You can also try swapping skimmed milk for semi-skimmed or whole – find what works for you.
2. Include fermented dairy
Yoghurt, kefir and cheese offer additional gut health benefits, making them a smart inclusion regardless of fat content. ‘Try adding kefir to smoothies for extra probiotic benefits,’ suggests Medlin.
3. Focus on enjoyment
‘Go for the dairy you actually like the taste of the best,’ advises Tew. ‘There is no point forcing yourself to eat yoghurt you don’t enjoy! If a higher-fat yoghurt feels too rich or creamy for you, try mixing it in with your lower-fat yoghurt and find the balance that you prefer.’
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