Can I have cream if I'm lactose intolerant?

November 8, 2025 •

4 min read

According to Arla Foods, cream is not high in lactose compared to whole milk. So, can I have cream if I'm lactose intolerant? The answer depends on your individual sensitivity, but many people find that high-fat creams are better tolerated than other dairy products.

Quick Summary

This guide explains why cream's high fat content results in lower lactose levels, potentially making it tolerable for some with sensitivities. It also covers readily available lactose-free options and practical strategies for managing dairy consumption.

Key Points

High-fat cream is low in lactose: Heavy cream and double cream contain significantly less lactose than milk, as the lactose is in the water portion of dairy, which is largely removed in cream.
Tolerance varies by individual: Whether you can consume dairy cream depends on your personal sensitivity level. Many with mild intolerance can handle small amounts without symptoms.
Lactose-free cream is available: Many brands offer lactose-free dairy creams that contain the lactase enzyme, pre-digesting the lactose for you.
Plant-based options are plentiful: Excellent dairy-free alternatives include coconut cream, cashew cream, and oat cream, offering similar textures for different applications.
Moderation and timing can help: Combining small portions of cream with other foods can aid digestion and reduce the likelihood of symptoms.
Lactase supplements can be effective: Taking over-the-counter lactase enzyme tablets with your meal can assist your body in breaking down lactose.
A doctor can provide guidance: If symptoms persist or are severe, a healthcare professional can help you understand your specific needs and create a safe dietary plan.

Understanding Lactose Intolerance and Dairy

Lactose intolerance occurs when the small intestine does not produce enough of the enzyme lactase, which is needed to digest lactose, the natural sugar found in milk. When undigested lactose reaches the large intestine, it is fermented by bacteria, causing uncomfortable symptoms like gas, bloating, and diarrhea. The severity of symptoms varies greatly among individuals, and not everyone with the condition has the same tolerance level.

The Surprising Truth About Cream and Lactose

Contrary to popular belief, not all dairy products have the same lactose content. Cream, especially high-fat varieties like heavy or double cream, contains significantly less lactose than milk. The reason is simple: cream is primarily composed of milk fat, while the lactose sugar resides in the water-based portion of the milk. The separation process that creates cream leaves most of the lactose behind.

Heavy Cream: A cup of heavy cream contains much less lactose than a cup of whole milk. For many with mild to moderate intolerance, a small amount may be perfectly fine.
Sour Cream: With its higher fat content, sour cream also contains relatively low levels of lactose.
Cultured Products: Some cultured dairy products, like kefir and yogurt, are often better tolerated. This is because the bacteria used in fermentation consume some of the lactose.

Low-Lactose Cream Options for the Intolerant

If you find that high-fat cream still causes issues, there are several products specifically designed for those with lactose sensitivity. These products are made from real dairy but have had the lactase enzyme added to break down the lactose before you consume it.

Lactose-Free Whipping Cream: Brands like Arla LactoFREE and Natrel offer lactose-free versions of whipping and cooking cream, providing the same creamy taste without the digestive discomfort.
Lactose-Free Half-and-Half: Available from several dairy companies, these are excellent for coffee and lighter sauces.

Dairy-Free Cream Alternatives

For those with more severe intolerance, a dairy-free approach is the safest option. Fortunately, the market is full of excellent plant-based alternatives that can mimic the texture and richness of dairy cream.

Coconut Cream: Made from the flesh of mature coconuts, this is a popular choice for both sweet and savory dishes. It has a rich, fatty texture, although it does impart a coconut flavor.
Cashew Cream: Soaked and blended cashews create a remarkably neutral-flavored, creamy base, perfect for savory sauces, soups, and even desserts.
Oat Cream: Made from oats, this option is naturally sweet and creamy, working well in sauces and baking.
Soy Cream: Derived from soy milk, soy cream offers a similar consistency and is great for use in a wide variety of recipes.

Comparison Table: Cream vs. Alternatives


Feature	Heavy Cream (Dairy)	Coconut Cream (Dairy-Free)	Cashew Cream (Dairy-Free)
Lactose Content	Low, but not zero	Zero	Zero
Flavor Profile	Rich, milky, and neutral	Distinctive coconut flavor	Mild and neutral, slightly nutty
Whip-ability	Excellent	Very good when chilled	Good, but may need stabilizer
Best for...	Traditional sauces, pastries	Curries, whipped toppings, desserts	Soups, sauces, cheesecakes
Availability	Widely available	Widely available (usually canned)	Less common; often homemade

Practical Strategies for Enjoying Cream

For those with mild intolerance who want to enjoy real dairy cream, moderation and timing are key.

Mind Your Portions: Start with a small amount of high-fat cream, such as a tablespoon in your coffee or a dollop on dessert, and observe your body's reaction.
Combine with Other Foods: Eating lactose-containing foods with other foods can slow down digestion, giving your body's limited lactase more time to do its job.
Use Lactase Enzyme Supplements: Over-the-counter lactase enzyme drops or pills can be taken before consuming dairy to help your body break down the lactose. Doses vary, so start small and adjust as needed.

Consulting a Healthcare Professional

If you are uncertain about your tolerance level or have severe symptoms, it is always best to consult a doctor or a registered dietitian. They can help you determine the cause of your digestive issues and develop a personalized plan that ensures you are still getting adequate nutrients, particularly calcium. It's also wise to consider that some individuals may react to the A1 beta-casein protein in regular cow's milk, which is a different issue from lactose intolerance, further complicating the issue.

Conclusion

The question, "Can I have cream if I'm lactose intolerant?" has a nuanced answer. While pure dairy cream does contain lactose, the high-fat varieties have surprisingly low levels, which many people with mild to moderate intolerance can handle without discomfort. For those with more significant sensitivities, commercially available lactose-free creams and a wide range of delicious dairy-free alternatives offer fantastic solutions. By understanding your own body's tolerance and exploring the options available, you can continue to enjoy rich, creamy textures in your favorite foods without worry. Experiment with different products and portion sizes to find what works best for your digestive health..

Frequently Asked Questions

Cream has less lactose than milk because cream is primarily the milk's fat, and lactose is a sugar found in the water-based portion. The separation process that creates cream removes much of this water, and with it, a large portion of the lactose.

Lactose-free cream is still a dairy product but has had the lactase enzyme added to break down the lactose. Dairy-free cream is made from a plant source, such as coconut, cashews, or oats, and contains no dairy at all.

Yes, depending on your sensitivity. Heavy cream's low lactose content means many people with lactose intolerance can use it in small quantities without experiencing symptoms. However, if your intolerance is severe, a lactose-free or dairy-free alternative is safer.

Yes, lactase enzyme supplements are effective. Taking a pill or using drops before consuming cream can help your body break down the lactose and prevent uncomfortable digestive symptoms.

For dairy-free whipped cream, excellent substitutes include chilled coconut cream or whipped cashew cream. Canned coconut cream, in particular, can be whipped into a fluffy consistency, though it will have a distinct flavor.

Sour cream, like heavy cream, is relatively low in lactose due to its high fat content. Additionally, the fermentation process used to make it also helps break down some of the lactose. Many people can tolerate it in small amounts.

Yes, consuming foods containing lactose, like cream, alongside other foods can help. The presence of other foods slows down the digestion process, giving the body more time to process the lactose.