In recent years, raw milk has gained a cult following among wellness enthusiasts who claim it’s a “natural superfood” packed with benefits that pasteurised milk lacks. Proponents argue that raw milk improves digestion, boosts immunity, and provides superior nutrition. But how much of this is based on science, and how much is simply misinformation? Let’s examine the facts and debunk the myths surrounding raw milk.
Myth 1: Raw Milk Is More Nutritious Than Pasteurised Milk
The Claim: Raw milk advocates insist that pasteurisation destroys essential nutrients, enzymes, and beneficial bacteria, making raw milk a healthier choice.
The Reality: While pasteurisation does cause minor reductions in certain heat-sensitive vitamins (like vitamin C and some B vitamins), milk is not a primary source of these nutrients to begin with. The key nutrients in milk -calcium, iodine and protein- remain largely unaffected by pasteurisation.
Additionally, the enzymes raw milk supporters praise (like lactase, which helps digest lactose) are not proven to survive digestion in humans, and as such, the levels of lactose within the milk are exactly the same as in pasteurised. So no, drinking raw milk isn’t the solution to lactose intolerance.
Myth 2: Raw Milk Strengthens the Immune System
The Claim: Some believe that raw milk contains beneficial bacteria and immune-boosting properties that can help prevent allergies, asthma, and infections.
The Reality: There is no reliable scientific evidence that raw milk enhances immunity. On the contrary, raw milk can harbour dangerous pathogens like E. coli, Salmonella, and Listeria, which pose serious risks; especially to children, pregnant women, the elderly, and those with weakened immune systems.
While some observational studies have suggested a correlation between raw milk consumption and reduced allergy rates, correlation does not equal causation. These studies often fail to account for other lifestyle factors (such as growing up on farms, which independently influences immune development). Importantly, the risks far outweigh any unproven benefits.
Myth 3: Raw Milk Can Heal Your Gut
The Claim: Proponents argue that raw milk’s natural probiotics support gut health and can even “heal” conditions like leaky gut syndrome.
The Reality: While fermented dairy products like yoghurt and kefir contain studied probiotics, raw milk is not a reliable source. The bacteria in raw milk are unpredictable; some may be harmless, but others can cause severe illness.
Furthermore, claims about raw milk curing gut disorders are not backed by credible research. For people with lactose intolerance, raw milk is just as problematic as pasteurised milk because it contains the same amount of lactose. Those seeking gut health benefits would be better off consuming properly fermented, regulated probiotic foods.
Myth 4: Raw Milk Is Rarely Linked to Food Poisoning
The Claim: Some raw milk advocates downplay the risks, arguing that outbreaks are rare and that “clean” farms eliminate danger.
The Reality: The science says otherwise. Between 1998 and 2018, the UK and US reported numerous outbreaks linked to raw milk, resulting in hospitalisations, kidney failure, and even deaths. Children are particularly vulnerable; in one US outbreak, 76% of E. coli cases from raw milk were in people under 20.
One particularly dangerous claim I often hear from raw milk enthusiasts is that there are more outbreaks of food poisoning coming from salad leaves, carrots and other veggies which are eaten raw than raw milk. On paper, this does appear to be true, as you can see from the stats below:
- Between 2016 and 2021, UK Health Security Agency (UKHSA) data shows that vegetables (including salads) were linked to multiple outbreaks, with notable incidents including:
- A 2016 E. coli outbreak linked to pre-packed mixed salad leaves, affecting 161 people (with two deaths).
- A 2018 Salmonella outbreak linked to imported basil, affecting 21 cases.
- A 2021 E. coli outbreak linked to contaminated lettuce, affecting 12 cases.
- Between 2010 and 2022, the UK recorded:
- A 2014 Campylobacter outbreak linked to raw milk from a farm in England, affecting 14 people.
- A 2016 E. coli outbreak linked to raw milk in Scotland, causing 13 cases (including several hospitalisations).
Seems as though raw milk is safer, right? Wrong. The vast majority of the UK will be consuming salad and vegetables in some form on a regular basis- over 90% according to the National Diet and Nutrition Survey. Whilst there are no official stats on raw milk consumption, considering there are less than 300 farms where raw milk is sold, and going off of their sales, it is estimated fewer than 1% of people consume raw milk regularly. When you compare these sample sizes to the number of outbreaks, you can see raw milk is proportionally way higher in terms of outbreaks in the UK, a trend which carries over worldwide. In fact, studies have shown raw milk drinkers are much less likely to report food poisoning than those who aren’t, due to the stigma. Therefore, it is likely that these stats aren’t accurate anyway and levels of food poisoning are actually higher than reported for raw milk drinkers.
I also want to point out here that even the cleanest farms cannot guarantee raw milk’s safety. The farms linked to the food poisoning outbreaks in question had stringent measures to reduce risk, but even with these, they still caused food poisoning. Ultimately, harmful bacteria can come from hundreds of different places in the milking line; the cow’s udder, milking equipment, or storage conditions, amongst others. Pasteurisation exists precisely because these risks are unavoidable in untreated milk, even with the most stringent of conditions.
The Real Risks: Who Is Most Vulnerable?
While anyone can get sick from raw milk, certain groups face severe, even life-threatening consequences:
- Pregnant women: Listeria in raw milk can cause miscarriage, stillbirth, or severe illness in newborns.
- Young children: Their immune systems are still developing, making them more susceptible to kidney failure from E. coli.
- Elderly individuals: Weakened immunity increases the risk of fatal infections.
- Immunocompromised people: Those with conditions like cancer or HIV are at extreme risk from even low levels of bacteria. Equally, those on immunosuppressant medications are also at risk.
The Bottom Line
The romanticised idea of raw milk as a “pure, natural elixir” is not only misleading but dangerous. Pasteurisation has been one of public health’s greatest successes, drastically reducing milk-borne illnesses without stripping away any of its’ meaningful nutritional value.
If you’re looking for probiotic benefits, opt for properly fermented dairy. If you’re concerned about nutrients, a balanced diet is far more effective than risking your health on unproven claims. When it comes to raw milk, the evidence is clear: the risks simply aren’t worth it.
Would you gamble with your family’s health? When science and safety align, the choice should be obvious. Stick to pasteurised.
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