Dairy's benefits for your heart and bones are widely known. But dairy can be pro-inflammatory if you are allergic or lactose intolerant. Keep milk – as well as yogurt and fresh cheeses, such as cottage and ricotta – skim or low-fat. If you prefer soy or almond milk, be sure to read the nutrition label. Unless it's fortified, it might not have the same nutritional profile as cow milk. Also try probiotic and fermented foods, such as non-fat Greek yogurt, kefir and sauerkraut.