Can Lactose Intolerant People Drink Rice Milk? The Complete Guide

December 25, 2025 •

3 min read

Over 68% of the global population has some form of lactose malabsorption. For those with this condition, finding safe and enjoyable milk alternatives is essential, which begs the question: can lactose intolerant people drink rice milk? The answer is a resounding yes, as rice milk is naturally free of lactose.

Quick Summary

Rice milk is a safe, lactose-free, and hypoallergenic alternative for individuals with lactose intolerance or milk allergies. It is generally low in protein but high in carbohydrates and can be fortified with essential nutrients like calcium and vitamin D.

Key Points

Lactose-Free: Rice milk is naturally free of lactose, making it safe for those with lactose intolerance.
Hypoallergenic: It is a great alternative for people with allergies to dairy, soy, or nuts.
Lower in Protein: Compared to cow's milk, rice milk contains very little protein, so supplemental sources may be needed.
Higher in Carbs and Sugars: It has a higher carbohydrate and sugar content, which can affect blood sugar levels.
Fortification is Key: Look for commercially fortified brands to ensure adequate intake of calcium, Vitamin D, and B12.
Taste and Texture: It has a mild, slightly sweet flavor and a thinner consistency than cow's milk.
Arsenic Consideration: Due to potential arsenic levels, moderation and reliance on FDA-monitored products are advised, especially for children.
Not for Infants: Rice milk should not be used as a substitute for breast milk or infant formula.

Understanding Lactose Intolerance and Rice Milk

Lactose intolerance is a digestive disorder caused by the inability to digest lactose, the main carbohydrate in dairy products, due to insufficient lactase enzyme production in the small intestine. Symptoms can include bloating, diarrhea, and abdominal cramps. Rice milk, derived from milled rice and water, is a naturally plant-based beverage that contains no lactose, making it a perfectly suitable dairy replacement for those with lactose intolerance. This allows individuals to enjoy a milk-like beverage without the associated digestive distress.

The Nutritional Profile of Rice Milk

While rice milk is an excellent choice for avoiding lactose, its nutritional makeup differs significantly from cow's milk. One of the most notable differences is the protein content, which is significantly lower in rice milk. It is also higher in carbohydrates, which provide a quick source of energy, but can cause blood sugar spikes, making it less ideal for individuals with diabetes. Most commercial rice milk brands are fortified with essential vitamins and minerals, such as calcium, vitamin D, and B12, to mimic the nutritional benefits of dairy. However, unfortified versions, such as homemade rice milk, lack these nutrients. It is always crucial to check the label to ensure it meets your specific dietary needs.

Rice Milk vs. Other Plant-Based Milks

Rice milk offers a unique advantage for those with multiple allergies. Unlike soy milk or almond milk, it is less likely to trigger common food allergies, making it a great hypoallergenic option. However, its milder flavor and thinner consistency may not be preferred by everyone, especially those seeking a creamier texture for coffee or other recipes.

Comparison Table: Rice Milk vs. Cow's Milk vs. Almond Milk


Feature	Rice Milk	Cow's Milk	Almond Milk
Lactose	No	Yes	No
Protein Content	Very Low	High (approx. 8g/cup)	Low
Carbohydrate Content	High	Moderate	Low
Saturated Fat	No	Present	No
Hypoallergenic	High	Low	Medium (contains tree nuts)
Common Use	Smoothies, cereals, baking	Drinking, cooking, baking	Drinking, coffee, smoothies

Potential Concerns and Considerations

While generally safe, there are some factors to consider. Due to its high carbohydrate and sugar content, individuals with diabetes should monitor their intake. Furthermore, rice plants can absorb arsenic from the soil, a potential concern for high-volume consumers, especially children. Reputable commercial brands are monitored by food safety agencies like the FDA to keep arsenic levels within safe limits. It is also not suitable as an infant formula substitute. For individuals concerned about these aspects, consulting a healthcare professional is recommended.

Making the Right Choice for Your Diet

Choosing rice milk is a personal decision based on taste preference, dietary restrictions, and nutritional goals. It is a highly versatile and safe alternative for those with lactose intolerance or specific allergies to soy and nuts. However, awareness of its lower protein content and higher carbohydrate level is important, especially for those with specific health concerns like diabetes. Checking labels for fortification ensures you are still receiving essential nutrients like calcium and Vitamin D. If you are looking for a complete source of nutrition, you may need to supplement rice milk with other protein-rich foods. Ultimately, rice milk offers a delicious and gentle solution to navigating a dairy-free lifestyle.

For more detailed information on navigating a dairy-free diet, you can refer to the National Institute of Health's MedlinePlus resource on Lactose Intolerance.

Conclusion

In conclusion, lactose-intolerant people can drink rice milk without any worry of digestive discomfort, as it is a naturally lactose-free, plant-based beverage. It serves as an excellent hypoallergenic alternative to dairy and other common plant-based milks like soy and almond, which may not be suitable for everyone. While it is lower in protein and higher in carbohydrates than cow's milk, most commercial rice milk is fortified with vitamins and minerals to bolster its nutritional value. For those seeking a mild-tasting, gentle-on-the-stomach dairy alternative, rice milk is a fantastic option to integrate into a diverse and balanced diet.

Frequently Asked Questions

No, rice milk is made from rice and water, and therefore does not contain any lactose. This makes it a suitable and safe dairy-free alternative for people with lactose intolerance.

While unfortified rice milk contains very little calcium, most commercial brands are heavily fortified to match or exceed the calcium content of cow's milk. Always check the nutrition label to confirm fortification levels.

Rice milk is much lower in protein and typically higher in carbohydrates compared to cow's milk. It is also fat-free, while cow's milk contains saturated fat, and most importantly, rice milk is lactose-free.

Yes, rice milk can be used as a substitute for dairy milk in most baking recipes. Its milder, slightly sweet flavor can complement both sweet and savory dishes.

Yes, rice milk is considered highly hypoallergenic. It is free from common allergens like dairy, soy, and nuts, making it a safe choice for those with multiple food sensitivities.

Yes, due to its high carbohydrate content, rice milk has a high glycemic index and can cause blood sugar levels to rise more quickly than other milk alternatives. Individuals with diabetes should consume it in moderation.

No, homemade rice milk is typically unfortified and lacks the added vitamins and minerals, like calcium and vitamin D, found in commercial brands. If making your own, be sure to get these nutrients from other food sources.