Hello Arlene, thank you for this question!

You are correct, and the research does support your concern. Several studies have found that combining berries with dairy, particularly milk proteins like casein, can significantly reduce the absorption of the polyphenols and anthocyanins that make blueberries and strawberries so valuable for heart health, brain health, and inflammation. The proteins appear to bind to the polyphenols in a way that limits how much your body can actually absorb and use. One well-cited study found that adding milk to blueberries essentially negated much of the antioxidant benefit. So your decision to separate them was well-founded in the evidence.

If you enjoy that kind of creamy berry combination, a few alternatives worth considering would be pairing your berries with a plant-based yogurt made from coconut, almond, or soy, or simply enjoying them on their own, with oats, or blended into a smoothie without dairy. Letting some time pass between eating dairy and eating berries may also reduce the interference, though eating them separately is the cleaner solution.

It is also worth noting that nonfat Greek yogurt, while popular, still contains the casein proteins responsible for this interaction, so the fat content is not really the relevant factor here.

I hope this is helpful. Let us know if you have further questions! –Ina, Food Revolution Network Team

Blueberry smoothies are a favorite in our house, too. Thank you for sharing, Andrea! –Ina, Food Revolution Network Team