Exploring What Foods Contain A2 Protein

December 30, 2025 •

3 min read

Historically, all cows produced milk containing only the A2 beta-casein protein variant, but a genetic mutation thousands of years ago led to the introduction of the A1 variant in many modern herds. This has created a modern distinction in dairy, with increasing interest in understanding what foods contain A2 protein and how it might impact digestion.

Quick Summary

The A2 beta-casein protein, often easier on digestion for sensitive individuals, is found in milk from specific cow breeds as well as other dairy animals like goats, sheep, and camels. This variant is preferred by some over the A1 protein found in most conventional cow's milk. A variety of dairy products are now available that feature this protein.

Key Points

A2 Protein Origin: A2 protein is a specific variant of beta-casein, the original protein found in ancient cow's milk, before a genetic mutation introduced the A1 variant.
Cow's Milk Sources: A2-only cow's milk comes from special herds of cattle, including traditional Indian breeds like Gir and Sahiwal, and some European breeds such as Jersey and Guernsey.
Natural A2 Dairy Animals: Milk from goats, sheep, and camels naturally contains A2 protein, making them reliable alternatives to conventional cow's milk.
Digestive Comfort: For some people with dairy sensitivity, A2 protein may cause less digestive discomfort because it does not produce the BCM-7 peptide associated with the A1 protein.
Variety of A2 Products: Numerous dairy products are made from A2 milk, including cheese, yogurt, butter, and infant formula, providing many choices for consumers.
Lactose and A2: It is important to note that A2 milk still contains lactose and is not suitable for individuals with a medically diagnosed lactose intolerance.

Understanding the difference between A1 and A2 proteins

Milk protein is primarily composed of two main types: casein and whey. A2 protein is a specific variant of beta-casein, which makes up about 80% of the total protein in milk. The primary difference between A1 and A2 beta-casein is a single amino acid at position 67 in the protein chain. This minor change significantly impacts how the protein is digested.

When milk containing the A1 beta-casein variant is digested, it can release a peptide called beta-casomorphin-7 (BCM-7). Some research suggests that BCM-7 may be linked to digestive discomfort, including symptoms like bloating and gas, in certain individuals who are sensitive to it. Conversely, A2 beta-casein does not produce a significant amount of BCM-7 during digestion, which is why many people find A2 milk to be more digestible.

A2 protein in different animal milks

Cow's Milk

Not all cow's milk contains the A2 variant. Most commercial dairy milk comes from breeds with both A1 and A2 genetics. However, specific heritage breeds are known to produce milk with a high proportion of A2 protein, including indigenous Indian breeds like Gir and Sahiwal, and some European breeds such as Guernsey and Jersey. Specialized companies test and select A2/A2 cows to produce A1-free milk.

Goat's Milk

Goat's milk naturally contains A2 beta-casein and no A1 protein, making it a popular alternative for those with digestive sensitivities to conventional cow's milk. Its smaller fat globules also aid digestion.

Sheep's Milk

Sheep's milk is another natural A2 protein source, known for its high nutritional content and good tolerability for those sensitive to A1 protein.

Camel's Milk

Camel's milk contains exclusively A2 protein and is traditionally consumed in certain regions. It also has lower lactose than cow's milk, potentially benefiting those with mild lactose sensitivity.

Other Sources

Milk from animals like buffalos, yaks, and donkeys is also reported to contain primarily A2 beta-casein, though less commonly available.

Products and derivatives containing A2 protein

Dairy products made from A2-only milk will contain the A2 protein. Always check product labels as some may contain mixed milk types.

Common A2 dairy products include:

A2 Cow's Milk.
Cheeses from A2 cow's milk or naturally A2 milks (goat, sheep).
Yogurt from A2 or goat's milk.
Butter and Ghee from A2 cow's milk.
Specialized Infant Formula.
Ice Cream.

Comparison: A2 Milk vs. Regular A1/A2 Milk


Feature	A2 Milk (from specific cows)	Regular Cow's Milk (A1/A2 blend)
Beta-Casein Protein	Contains only the A2 variant.	Contains a mixture of A1 and A2 variants.
Digestion	May be easier on the digestive system for some sensitive individuals, causing less discomfort.	The A1 variant can release the BCM-7 peptide, which may cause bloating and gas in some people.
Nutritional Profile	Very similar to regular milk, containing comparable amounts of calcium, potassium, and vitamin D.	Provides similar nutritional value in terms of vitamins and minerals.
Taste	Generally tastes the same as conventional milk.	Tastes identical to A2 milk for most people.
Availability	Available in most major grocery stores under specific brand names like a2 Milk®.	The most common type of milk found universally.
Price	Tends to be more expensive due to specialized sourcing and production.	Generally more affordable and widely available.

The growing interest in A2 protein

The rise in popularity of A2 dairy is linked to consumers seeking products perceived as gentler on digestion. While broader health claims related to A1 protein are debated, the most consistent findings suggest A2 protein may lead to less digestive discomfort for sensitive individuals. It's crucial to remember that A2 milk still contains lactose and is not suitable for those with true lactose intolerance. The expanding range of A2 products offers alternatives for those wishing to include dairy without A1-related digestive issues. Further information on potential benefits can be found in studies, such as this review on A2 Milk's benefits for sports nutrition.

Conclusion

Foods containing A2 protein are primarily milk and dairy products derived from specific sources. While specialized cow's milk is tested to be A2-only, milk from animals like goats, sheep, and camels naturally contains predominantly A2 protein. This protein difference is key, offering a potentially more digestible option for those sensitive to the A1 protein in conventional dairy. The increasing availability of A2 dairy products provides consumers prioritizing digestive comfort with a variety of choices.

Frequently Asked Questions

The difference lies in a single amino acid in the beta-casein protein chain. The A1 variant can release a peptide called BCM-7 during digestion, which some people find difficult to digest, while the A2 variant does not produce this peptide.

No. While milk from goats, sheep, and camels is naturally rich in A2 protein, most conventional cow's milk contains a mix of both A1 and A2 protein due to a historic genetic mutation in European cattle.

No. A2 milk contains the same amount of lactose as regular cow's milk. It is important to distinguish between issues with lactose (a sugar) and issues with the A1 protein.

Any dairy product can potentially be made with A2 milk. Common examples include cheeses, yogurts, butter, cream, and infant formula.

Some individuals with dairy sensitivity, but not necessarily lactose intolerance, find A2 milk easier to digest and experience fewer symptoms like bloating and gas. This is because the A2 protein does not release the peptide BCM-7 during digestion.

Yes. Certain indigenous Indian cow breeds such as Gir and Sahiwal, along with some European breeds like Guernsey and Jersey, are known for having a higher frequency of the A2 beta-casein gene.

Individuals with a confirmed milk protein allergy should not drink A2 milk, as it still contains casein and whey proteins that can trigger an allergic reaction. This applies to both A1 and A2 milk.