What dairy products are good for lactose intolerance? A guide to enjoying dairy again

October 17, 2025 •

4 min read

Approximately 65% of the global adult population has a reduced ability to digest lactose after infancy. However, a lactose intolerance diagnosis doesn't mean you have to give up all dairy. By understanding what dairy products are good for lactose intolerance, you can minimize digestive discomfort and continue to reap dairy's nutritional benefits.

Quick Summary

Many individuals with lactose intolerance can comfortably consume select dairy products. Aged cheeses, fermented products like yogurt and kefir, and commercially available lactose-free items are typically well-tolerated. Finding your personal tolerance level and exploring different options is key to a successful dietary plan.

Key Points

Choose Aged Cheeses: Hard, aged varieties like Parmesan, Swiss, and aged Cheddar are very low in lactose due to the cheesemaking and aging process.
Opt for Fermented Dairy: Yogurt with live active cultures and kefir contain bacteria that pre-digest much of the lactose, making them easier to tolerate.
Use Lactose-Free Products: Specially manufactured lactose-free milks, yogurts, and cheeses provide the same dairy flavor and nutrients without the digestive distress.
Start with Small Servings: Your tolerance level is individual. Experimenting with small portions of dairy can help you determine what you can safely consume.
Take a Lactase Supplement: Over-the-counter lactase enzyme tablets can be taken with meals to assist with lactose digestion.
Consider Non-Dairy Alternatives: Plant-based milks and products, such as almond, soy, and oat, are naturally lactose-free and suitable for those avoiding all dairy.
Don't Confuse with Allergy: Lactose intolerance is a digestive issue, not an immune reaction. A milk allergy requires complete avoidance of all dairy.

Understanding Lactose Intolerance

Lactose is the natural sugar found in milk and milk products. For your body to digest lactose, the small intestine must produce an enzyme called lactase. Lactose intolerance occurs when the small intestine produces insufficient lactase, meaning the undigested lactose travels to the colon. Here, bacteria ferment it, leading to common symptoms like bloating, gas, stomach pain, and diarrhea.

Lactose Intolerance vs. Milk Allergy

It is crucial to distinguish between lactose intolerance and a milk allergy. A milk allergy is an immune system reaction to the protein in milk (casein or whey), which can cause serious symptoms like hives, swelling, or even anaphylaxis. Lactose intolerance is a digestive issue and, while uncomfortable, is not life-threatening. People with a milk allergy must avoid all dairy, including lactose-free dairy products.

Naturally Low-Lactose Dairy Options

Some dairy products are naturally low in lactose due to their processing. The fermentation and aging of dairy can significantly reduce lactose content, making these products easier to digest for many people with lactose intolerance.

Hard, Aged Cheeses

During the cheese-making process, most of the lactose is removed with the whey, and the remaining lactose is converted into lactic acid by bacteria during aging. As a result, the longer a cheese is aged, the lower its lactose content becomes. Hard, aged cheeses like Parmesan, aged Cheddar, and Swiss are often virtually lactose-free.

Fermented Dairy with Live Cultures

Yogurt and kefir, fermented dairy products, are excellent choices because the live and active bacterial cultures break down much of the lactose. When you consume these products, the bacteria help digest the lactose in your system. Greek yogurt, in particular, is strained multiple times, which removes even more lactose, resulting in a lower-lactose product than regular yogurt. For best results, choose products that specify "live and active cultures" on the label. Kefir is another fermented milk product where the bacteria and yeast consume much of the lactose.

Processed and Lactose-Free Products

For those who prefer the taste and texture of regular dairy products but need to avoid lactose, there is a wide range of processed lactose-free options available. Food manufacturers add the lactase enzyme to cow's milk, breaking down the lactose before it is consumed.

Lactose-free milk: Available in most grocery stores, this milk has the same nutrients as regular milk but is easier to digest.
Lactose-free yogurt and cheese: Many companies produce lactose-free versions of their yogurts and cheeses by adding lactase during production.
Butter: Most butters contain only trace amounts of lactose and are generally well-tolerated.

Dairy Alternatives and Supplements

For those with more severe intolerance or a dairy allergy, plant-based alternatives offer a completely lactose-free solution. Popular options include soy, almond, oat, and coconut milk, as well as plant-based yogurts and cheeses. Lactase enzyme supplements are also available to assist with digestion.

Enzyme supplements: Over-the-counter lactase enzyme tablets or drops can be taken right before a meal containing dairy to help your body digest lactose.
Probiotics: Some probiotics can help improve gut health and may aid in lactose digestion.

Comparison of Dairy Products and Alternatives for Lactose Intolerance

This table provides a quick reference for the lactose content and suitability of various products for those managing lactose intolerance.


Product	Type	Lactose Content/Tolerability	Notes
Aged Cheddar, Parmesan, Swiss	Aged Cheese	Very low to virtually lactose-free	Most people with intolerance can consume without symptoms.
Greek Yogurt (with live cultures)	Fermented Dairy	Low	Probiotic cultures help digest remaining lactose.
Kefir	Fermented Dairy	Low	Fermentation process reduces lactose significantly.
Lactose-Free Milk	Treated Dairy	Virtually lactose-free	The enzyme lactase is added to regular milk.
Soft Cheeses (Ricotta, Cottage Cheese)	Fresh Cheese	Higher	Generally contain more lactose; may cause issues.
Regular Milk	Dairy	High	Contains significant lactose, can trigger symptoms.
Almond, Soy, Oat Milk	Non-Dairy Alternative	Lactose-free	Plant-based, suitable for dairy allergies and intolerance.

Strategies for Enjoying Dairy

Beyond choosing the right products, a few simple strategies can help you manage your lactose intake and reduce symptoms:

Portion Control: Start with small servings to gauge your tolerance. Many people with lactose intolerance can handle a small amount of lactose without experiencing symptoms.
Combine with Other Foods: Consuming dairy products alongside other foods can slow down the digestive process, which may lessen symptoms.
Introduce Gradually: If you've been avoiding dairy entirely, try reintroducing low-lactose products slowly to see how your body reacts.

Conclusion: Reclaiming Your Dairy Experience

Living with lactose intolerance doesn't necessitate a bland, dairy-free diet. By understanding the types of dairy products that are naturally low in lactose, such as hard, aged cheeses and fermented foods with live cultures, you can still enjoy a rich variety of flavors. Furthermore, the advent of lactose-free products and supplements provides even more flexibility, allowing you to incorporate dairy into your meals without fear of discomfort. The key is to find what works for you through careful observation and experimentation. With the right knowledge and approach, you can confidently navigate your dietary needs and reclaim the pleasure of eating dairy. For further advice on managing your diet, a dietitian can offer personalized guidance based on your specific tolerance levels.

For more information on dietary management, visit the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) page on eating, diet, and nutrition for lactose intolerance: https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/eating-diet-nutrition.

Frequently Asked Questions

Yes, Greek yogurt is often better for lactose intolerance because it is strained more than regular yogurt, which removes a significant amount of the lactose. This, combined with the live bacterial cultures, makes it easier to digest for many people.

Lactose-free milk is still a dairy product, made from cow's milk with the lactase enzyme added to break down the lactose. Dairy-free milk, such as soy or almond milk, is a plant-based product that contains no dairy at all.

While goat's and sheep's milk contain slightly less lactose than cow's milk, they still contain lactose and can cause symptoms in some individuals. Lactose-free dairy products or non-dairy alternatives are often a safer choice.

Yes, butter contains only trace amounts of lactose. The process of separating butterfat from milk solids removes most of the lactose, making it generally well-tolerated even by those with lactose intolerance.

Lactase supplements, which contain the enzyme needed to digest lactose, are generally considered safe for most people. They can be helpful for digesting dairy, but you should consult a doctor, especially for children or during pregnancy, as they are not regulated like medications.

You can get calcium from many non-dairy foods, including leafy green vegetables (like broccoli and kale), fortified plant-based milks and juices, canned fish with soft bones (like sardines or salmon), and fortified cereals.

Common symptoms of lactose intolerance include bloating, gas, abdominal pain or cramps, nausea, and diarrhea. These symptoms typically appear 30 minutes to 2 hours after consuming lactose.