Can lactose intolerant eat milk solids? Your complete guide

December 13, 2025 •

4 min read

An estimated 65% of the adult human population has a reduced ability to digest lactose after infancy, according to the Cleveland Clinic. This makes understanding ingredient lists crucial, especially when it comes to products containing milk solids, which begs the question: can lactose intolerant eat milk solids?

Quick Summary

Milk solids contain lactose, so tolerance depends on the specific product, the amount consumed, and individual sensitivity. While aged cheeses and butter are often low in lactose, milk powder and whey are high. Many can manage symptoms by choosing low-lactose options or using lactase supplements.

Key Points

Milk solids contain lactose: Any product listing 'milk solids' or 'non-fat milk solids' as an ingredient contains lactose.
Lactose content varies: The amount of lactose in products with milk solids varies significantly based on processing and fermentation.
Aged cheeses are low in lactose: Hard, aged cheeses like cheddar and parmesan contain very low or trace amounts of lactose.
Milk powders are high in lactose: Ingredients like skim milk powder or whey are highly concentrated forms of milk solids and lactose.
Butter is generally safe: Most of the lactose is removed from butter during the churning process, making it suitable for many with intolerance.
Probiotic yogurt aids digestion: The live bacteria in probiotic yogurt and kefir help break down lactose, improving tolerance for some.
Alternatives are widely available: Lactose-free dairy products and plant-based milks offer excellent alternatives for managing the condition.

What Are Milk Solids and Why Do They Matter for Lactose Intolerance?

Milk solids, also known as non-fat milk solids (NFMS), are the components of milk remaining after all the water and milk fat have been removed. They consist primarily of lactose (milk sugar), proteins (like casein and whey), and minerals. Therefore, any product with "milk solids" listed in its ingredients inherently contains lactose. For individuals with lactose intolerance, consuming these products can lead to digestive discomfort.

Lactose intolerance is not an allergy but a digestive issue caused by a deficiency of the enzyme lactase, which is needed to break down lactose. When lactose is not properly digested in the small intestine, it moves to the large intestine where it is fermented by bacteria, causing symptoms like bloating, gas, cramps, and diarrhea. The severity of symptoms can vary widely depending on the individual's lactase levels and the amount of lactose consumed.

The Impact of Processing on Lactose Content

The amount of lactose in milk solids can differ based on the processing method and the resulting food product. For instance, processes like fermentation and aging can significantly reduce the lactose content, as bacteria consume the lactose. This is why many fermented products and aged cheeses are often better tolerated by individuals with lactose intolerance. In contrast, powdered milk products, where water is simply removed, contain a highly concentrated amount of lactose. Understanding these differences is key to managing the condition without completely eliminating dairy from one's diet.

Products with Milk Solids: Lactose Content Comparison

This table illustrates the approximate lactose content in various products containing milk solids, highlighting why some are more problematic than others for those with intolerance.


Dairy Product (containing milk solids)	Approximate Lactose Content	Tolerance Level for Intolerant Individuals	Key Considerations
Milk Powder	36-52g per 100g	High Risk: Contains a very concentrated amount of lactose.	Often found in processed foods, baked goods, and mixes.
Aged Hard Cheeses (Cheddar, Parmesan)	Trace amounts (<0.1g per 100g)	Low Risk: The aging process significantly reduces lactose.	Widely considered safe in moderate portions.
Butter	Trace amounts (0.1g per 100g)	Low Risk: The churning process removes most lactose-containing whey.	Clarified butter (ghee) is virtually lactose-free.
Probiotic Yogurt (with live cultures)	Lowered by fermentation	Variable: Live bacteria help digest some lactose. Full-fat and Greek yogurt may have less.	Look for labels confirming "live and active cultures".
Whey Protein Powder	Varies by type	Variable: Whey isolate has the lowest lactose; concentrate has more.	Read labels carefully; alternatives are available.

Choosing and Managing Products with Milk Solids

For those who wish to consume products with milk solids, there are several strategies to minimize symptoms and enjoy dairy responsibly.

Strategies for Consumption

Portion Control: Many people with lactose intolerance can handle small amounts of lactose without issue. Start with a small portion to gauge your personal tolerance level.
Eat with Other Foods: Consuming lactose-containing foods as part of a larger meal can slow down digestion and make them easier to tolerate.
Consider Lactase Supplements: Over-the-counter lactase enzyme drops or tablets can be taken before consuming dairy products to aid in digestion.

Products to Approach with Caution

Processed Foods: Many packaged goods, from baked items and cereals to sauces and soups, contain milk solids or skim milk powder to enhance flavor and texture. Always check the ingredient list.
Soft Cheeses: Fresh cheeses like cottage cheese, ricotta, and cream cheese contain higher levels of lactose than their aged counterparts.
Low-Fat Dairy: Low-fat and non-fat dairy products may have milk solids added back to improve consistency, increasing the lactose load.

Exploring Lactose-Free Alternatives

If you find products containing milk solids consistently cause discomfort, a variety of excellent lactose-free alternatives are available.

Lactose-Free Dairy Products

These products, including milk, cheese, and yogurt, have the lactase enzyme added to break down the lactose for you. They provide the same nutrients, like calcium and vitamin D, as regular dairy. Many brands also offer lactose-free ice cream and sour cream.

Plant-Based Alternatives

For a complete dairy-free diet, numerous plant-based options can replace milk solid-based products:

Milk: Soy, almond, rice, oat, and coconut milks.
Yogurt and Cheese: Soy, coconut, and nut-based yogurts and cheeses are widely available.
Butter Alternatives: Lactose-free spreads and coconut oil can be used as substitutes.

Conclusion: A Personalized Dietary Path

The answer to "can lactose intolerant eat milk solids?" is nuanced and depends on the specific food, the amount consumed, and the individual's sensitivity. Milk solids do contain lactose, but thanks to modern food processing and fermentation, many products derived from milk solids are low enough in lactose to be tolerated by most individuals. For those with a higher sensitivity, reading labels for milk solids and opting for lactose-free or plant-based alternatives is the safest path. It is also wise to consult with a healthcare provider or a registered dietitian to determine the best approach for your personal needs, ensuring you get adequate calcium and other vital nutrients while minimizing discomfort. For more detailed dietary guidance, authoritative sources like the National Institute of Diabetes and Digestive and Kidney Diseases offer reliable information.

Note: This information is for educational purposes only and should not replace professional medical advice.

Frequently Asked Questions

Milk solids are the parts of milk remaining after all the water has been removed. This includes lactose, proteins, and minerals. When listed as an ingredient, they indicate the presence of lactose.

You should check the ingredient list on the food packaging. Terms like 'milk solids', 'non-fat milk solids', 'skim milk powder', 'whey', and 'casein' all indicate the presence of milk solids and, therefore, lactose.

Butter contains only trace amounts of lactose because most of the milk sugar is removed with the whey during the churning process. For most individuals, butter is well-tolerated in normal serving sizes.

No, not all cheeses are off-limits. Hard, aged cheeses like cheddar, parmesan, and Swiss contain very low levels of lactose due to the aging process and are often well-tolerated. Softer, fresh cheeses typically contain more lactose.

Many people with lactose intolerance can consume yogurt, especially probiotic varieties. The live bacterial cultures in yogurt help to pre-digest the lactose. Greek and full-fat yogurts often contain less whey (and thus less lactose).

For cooking and baking, you can use a variety of lactose-free or plant-based alternatives. These include plant-based milks (soy, almond, oat), lactose-free milk products, and non-dairy spreads.

For most people with primary lactose intolerance (the most common type), lactase production naturally decreases over time, but it doesn't necessarily get 'worse' in a debilitating sense. An individual's tolerance level can change, and secondary intolerance (due to illness) can be temporary.