Dietitian Susie Burrell dishes on dairy

Sponsored by a2 Milk®November 13, 2026 — 10:37amImagine plunging your spoon through layers of velvety chocolate custard, a crunchy four-layer crumble, creamy jelly and rich, coffee-soaked sponge fingers. It is the ultimate nostalgic, decadent dessert, the kind that makes your mouth water the instant it hits the table. Yet for some people, that initial visual delight comes with a lingering shadow of hesitation: the worry about digestive discomfort after a rich, milk-heavy treat.Before you automatically write off dairy, there may be more to the story. The digestive discomfort some people experience after enjoying dairy isn’t always a blanket dealbreaker, nor does it necessarily mean you have to give up traditional cow’s milk altogether. To help cut through the nutritional noise, leading Australian dietitian Susie Burrell separates fact from fiction when it comes to everyday milk, protein science and finding a way back to the foods you love.Fact or fiction: Is higher protein always better?Walk down any supermarket aisle and you will find an array of high-protein milks promising maximum performance. But does more protein automatically equal a superior choice?Susie Burrell explains the different protein profiles of different milks and how it impacts your gut.According to Burrell, not necessarily. “A higher protein milk isn’t automatically the better choice for everyone; it really comes down to your individual needs,” she explains. “Ordinary milk naturally contains around 8 to 10 grams of protein per glass, which supports muscle maintenance and recovery, and contributes to daily protein intake.” While higher protein options may suit some people with higher fitness targets, standard cow’s milk already provides a solid protein source right out of the fridge.Furthermore, dairy milk provides what nutritionists call a “complete” protein. “When we talk about a ‘complete’ protein, think of it as a total package,” says Burrell. “It contains all nine essential amino acids, which are the vital building blocks our bodies can’t make on their own, meaning we have to get them from our food.”The A1 vs A2 protein differenceWhen people experience digestive discomfort from drinking milk, there can be a range of factors involved. Looking at the science, not all milk proteins are the same, and different milk proteins may also play a role in how people experience dairy.Ordinary cow’s milk naturally contains both A1 and A2 beta-casein proteins. Research suggests that one reason some people may experience digestive discomfort when consuming milk is the A1 protein itself. “For anyone wondering why milk can sometimes trigger digestive discomfort, it’s important to remember that everyone’s body speaks its own language and people’s experiences of dairy can be different,” notes Burrell.This distinction may be relevant for some dairy lovers who experience digestive discomfort when drinking ordinary milk. “Milk that naturally contains only A2-type beta-casein protein may be easier on digestion than ordinary milk for some people when enjoyed as part of a healthy, varied diet,” Burrell points out. “For those people, making a simple swap to a2 Milk® in their coffee, cereal or morning smoothie may be worth exploring.”Navigating fat content and everyday balanceWhen it comes to choosing milk, there may be more to the story.iStockBeyond proteins, everyday decisions often come down to choosing between reduced-fat and full-cream options. Burrell notes that the difference largely comes down to fat content - around 1 to 2 per cent for reduced-fat versus 3.5 to 4 per cent for full-cream - and “how rich and velvety you like your daily brew”. Because both provide important nutrients such as calcium, protein and other nutrients, the choice simply rests on taste preference and individual nutritional requirements.Whether starting the day with warm oats, beating the 3pm slump with a berry smoothie or rehydrating post-workout, dairy remains a convenient, natural staple.“The simplest way to cut through the nutritional noise is to focus on whole, minimally processed foods that you genuinely enjoy,” Burrell advises. “Instead of strict rules or cutting out entire food groups, aim for a plate that features colourful produce, complex grains and complete natural protein sources like dairy.”Find out how to make the delicious Four Layer Milo Dessert and learn how switching to A1 protein free milk may be a simple swap worth exploring at a2 Milk®.From our partners