What Foods Have A2 Protein? A Comprehensive Guide

Historically, all cows produced milk containing only the A2 beta-casein protein, but a natural genetic mutation changed that thousands of years ago. Today, many people seek out foods with A2 protein due to its perceived benefits for digestive comfort compared to the A1 variant.

Quick Summary

This guide explains the difference between A1 and A2 beta-casein protein and lists specific foods that contain A2 protein. Learn about the dairy sources, including certain cow breeds, goat, and buffalo milk, plus non-dairy products that offer similar digestive ease. The article also provides a comparison table for quick reference.

Key Points

• A2 Protein in Milk: A2 beta-casein is a type of milk protein historically found in all cows and naturally present in milk from goats, sheep, and buffalo.

• A1 vs. A2: The main difference is that A1 protein can release a digestive peptide called BCM-7, potentially causing digestive issues, while A2 does not.

• Source Matters: For cow's milk, certified A2 products come from genetically tested herds, ensuring the absence of the A1 protein.

• Diverse Food Sources: Beyond certified A2 cow's milk, products from goats, sheep, and buffalo are reliable A2 protein sources.

• Digestive Comfort: For people with A1 protein sensitivity, switching to A2 dairy may alleviate symptoms like bloating and gas.

• Nutritional Value: A2 milk offers the same essential nutrients as conventional milk, including calcium and protein, but in a potentially more digestible form.

• Not for Lactose Intolerance: While potentially easier to digest, A2 milk still contains lactose and is not a solution for those with true lactose intolerance.

What is A2 Protein?

A2 protein is a specific type of beta-casein, one of the two main protein groups found in milk. The key difference between A2 and its counterpart, A1 protein, lies in a single amino acid at position 67 in their protein chain. For individuals with a sensitivity to A1 protein, digestion can release a peptide called beta-casomorphin-7 (BCM-7), which has been linked to digestive discomfort. In contrast, A2 protein does not release this same peptide, making it a potentially gentler option for some people.

The Rise of A2 Dairy

For most of human history, all milk from domesticated cows was exclusively A2. A genetic mutation occurred thousands of years ago in European herds, causing the A1 beta-casein variant to appear. As a result, the majority of commercially available dairy from common breeds like Holstein-Friesian contains a mix of both A1 and A2 proteins. Today, specialized companies and farmers genetically test their cows to ensure their milk is free of the A1 variant and contains only A2 protein. This has led to a growing market for A2 dairy products, particularly for consumers experiencing mild digestive issues from conventional milk.

Dairy Foods with A2 Protein

When searching for dairy containing A2 protein, the source is paramount. While most standard cow's milk is a mix of A1 and A2, milk from other animals and specific cow breeds are reliable A2 sources.

Cow's Milk from Specific Breeds

Certain breeds of cows have a genetic predisposition to produce milk that is exclusively or predominantly A2. However, due to centuries of cross-breeding, it's essential to look for products from tested and certified A2 herds.

• Certified A2 Milk: Available from brands like a2 Milk™ and others that test their cows to guarantee the absence of A1 protein.
• Milk from Indigenous Breeds: Breeds like the Indian Gir or Sahiwal are known for producing A2 milk.
• Milk from Older European Breeds: Traditional Jersey and Guernsey cows often produce milk that is high in A2 protein, but confirmation via testing is the only way to be certain.

Milk from Other Mammals

Milk from mammals other than the common commercial cow is naturally high in or exclusively contains the A2 beta-casein protein. This includes:

• Goat milk
• Sheep milk
• Buffalo milk
• Camel milk
• Human breast milk

A2-Based Dairy Products

As the A2 market has expanded, so has the range of products derived from pure A2 milk. These include:

• A2 yogurt
• A2 cheese, including cottage cheese, cream cheese, and hard cheeses
• A2 ghee and butter
• A2 ice cream and half-and-half

A1 vs. A2 Protein Food Sources: A Comparison

Feature	A1 Protein Sources	A2 Protein Sources
Primary Source	Most commercial cow's milk from modern breeds like Holstein-Friesian.	Certified A2 Cow's Milk from tested herds, as well as milk from goats, sheep, buffalo, and camels.
Protein Type	Contains both A1 and A2 beta-casein.	Contains only A2 beta-casein.
Digestion	Can release the peptide BCM-7, which may cause digestive discomfort for sensitive individuals.	Does not release BCM-7 during digestion, potentially leading to fewer digestive issues.
Availability	Widely available in most grocery stores and supermarkets.	Increasingly available in specialty stores, health food sections, and online.
Cost	Typically less expensive due to large-scale production.	Often higher priced due to the costs associated with genetic testing and herd management.

Why Look for A2 Protein?

For many, the motivation to seek out A2 protein comes from experiencing post-dairy digestive discomfort that isn't true lactose intolerance. While A2 milk still contains lactose, some studies suggest that the absence of the A1 protein can significantly improve symptoms like bloating, gas, and stomach pain. The difference is due to how the body processes the different protein variants, with A1 potentially causing an inflammatory response in some people's digestive systems. By switching to A2-only dairy, some individuals can continue to enjoy milk products and their associated nutritional benefits, like calcium and vitamin D, without the unpleasant side effects. It is important to note that A2 milk is not a substitute for lactose-free milk for those with diagnosed lactose intolerance.

How to Ensure a Food Contains A2 Protein

The most definitive way to ensure a food contains A2 protein is to check the packaging. Reputable brands will clearly state that their products come from A2-only herds, often with a certification seal. If purchasing milk or products from a different animal, such as a goat or buffalo, you can be reasonably confident it is A2, but if digestive issues are a concern, double-checking is always wise. It is not possible to tell the difference between A1 and A2 milk by taste or appearance. For homemade products, sourcing your milk from a certified A2 herd is the starting point.

Conclusion

The landscape of dairy and food has evolved significantly, but understanding which foods have A2 protein allows consumers to make informed choices. While specialized cow's milk from certified herds is the most common source, traditional dairy from goats, sheep, and buffalo are reliable alternatives. For those who experience digestive upset from regular milk but are not lactose intolerant, exploring A2-rich foods offers a potential path to enjoying dairy again. As with any dietary change, paying attention to your body's response is key to discovering what works best for you.

Here is an informative article on A2 protein from a reputable source, including a section on the A2 milk company.

Final Takeaway

Many common dairy foods, especially those derived from specialty A2 herds or from animals like goats and buffalo, contain the A2 beta-casein protein, which can be easier on digestion than the A1 variant found in most conventional cow's milk.

Resources

• A2 Milk Canada. (2024). The a2 Milk™ Difference. Retrieved from https://a2milk.ca/blog/the-a2-milk-difference
• a2 Milk™ USA. (2024). A1 vs. A2 protein: what's the difference? Retrieved from https://a2milk.com/blog/a1-vs-a2-protein-what-s-the-difference-a2-milk-usa
• Kapiva. (2025). This World Milk Day, Know the Health Benefits of A2 Milk. Retrieved from https://blog.kapiva.in/nutrition/health-benefits-of-a2-milk/
• National Institutes of Health (NIH). (2021). A2 Milk: New Perspectives for Food Technology and Human Health. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9407547/
• Wikipedia. (2025). A2 milk. Retrieved from https://en.wikipedia.org/wiki/A2_milk

Frequently Asked Questions

What is the difference between A1 and A2 milk protein?

A1 and A2 are different beta-casein proteins found in cow's milk. A1 milk releases a peptide called BCM-7 during digestion that some people find difficult to digest, while A2 milk does not, potentially leading to fewer digestive issues.

Which animal milks are naturally A2?

Milk from goats, sheep, and buffalo are naturally high in or contain only the A2 beta-casein protein. The protein structure of A2 is also similar to human breast milk.

Do all cow breeds produce A2 milk?

No. Most commercially available cow's milk comes from breeds that produce both A1 and A2 protein due to a natural genetic mutation. Certain indigenous breeds and genetically tested herds produce exclusively A2 milk.

Is A2 milk suitable for people who are lactose intolerant?

No, A2 milk is not a replacement for lactose-free milk. It still contains the same amount of lactose as regular milk. While some people sensitive to A1 protein find it easier to digest, it will not resolve issues caused by lactose intolerance.

What products are made from A2 milk?

Many different dairy products are now available using A2 milk, including yogurt, cheese, butter, ghee, and ice cream. You can also find specialized infant formula made with A2 protein.

How can I tell if a dairy product is A2?

For cow's milk, the best way is to check the packaging for a label that specifically says 'A2 milk' or that it is sourced from certified A2 herds. Products from goats, sheep, or buffalo are naturally A2.

What are the health benefits of choosing A2 protein?

For individuals sensitive to the A1 protein, choosing A2 milk may alleviate digestive discomfort like bloating, gas, and stomach pain. It provides all the nutritional benefits of regular milk, such as calcium, protein, and vitamins, without the potential side effects associated with A1.