What is the best milk to drink if you're lactose intolerant? An in-depth guide

October 7, 2025 •

4 min read

Approximately 75% of the global population is affected by some degree of lactose intolerance, making the search for suitable alternatives essential. Finding what is the best milk to drink if you're lactose intolerant depends on factors like nutritional needs, taste preference, and dietary goals, but several excellent options exist.

Quick Summary

Several milk options are available for individuals with lactose intolerance, including enzyme-treated lactose-free dairy milk and various plant-based choices like soy, oat, and almond milk. The ideal selection depends on personal taste, nutritional requirements, and potential allergies.

Key Points

Lactose-free cow's milk: A dairy product with the lactase enzyme added, offering the same nutrition as regular milk without digestive issues.
Soy milk: A popular plant-based option rich in protein and often fortified with calcium, but has a unique flavor and is a common allergen.
Oat milk: Valued for its creamy texture and mild taste, making it ideal for coffee and cereal; however, it is lower in protein than dairy and soy milk.
Almond milk: A low-calorie, nutty-flavored alternative that is low in protein and requires fortification for key nutrients like calcium and vitamin D.
Coconut milk: Offers a rich, creamy texture but is high in saturated fat and low in protein compared to other alternatives.
Compare labels: Always read product labels to check for fortification levels, especially for calcium and vitamin D, and to be aware of any added sugars.
Identify your priorities: The best choice depends on whether your priority is matching dairy's nutrition, minimizing calories, or finding a specific texture for coffee or cooking.

For those with lactose intolerance, consuming standard dairy milk can lead to uncomfortable digestive symptoms such as bloating, gas, and diarrhea. Fortunately, the market offers a wide array of products designed to eliminate this discomfort. The best milk for an individual depends on whether they prefer the taste and nutrition of dairy or a plant-based alternative, and whether they have other dietary restrictions.

Lactose-Free Dairy Milk

If you prefer the taste and nutritional profile of cow's milk, lactose-free dairy milk is your most direct substitute. This is not a plant-based alternative but rather cow's milk that has been treated with the enzyme lactase, which breaks down the milk sugar (lactose) into simpler, more easily digestible sugars (glucose and galactose). This process makes the milk safe for people with lactose intolerance to consume while preserving the protein, calcium, and vitamin content of traditional milk.

How Lactose-Free Milk is Made

Producers use two primary methods to create lactose-free dairy milk:

Enzyme Addition: The most common method involves simply adding the lactase enzyme directly to the milk. This process can give the milk a slightly sweeter taste, as glucose and galactose are perceived as sweeter than lactose.
Filtration: Some companies use ultra-filtration to physically remove the lactose from the milk. This method can result in a taste more similar to regular milk, as the lactose isn't broken down into sweeter sugars.

Plant-Based Milk Alternatives

For those who follow a vegan diet, have a dairy protein allergy, or simply prefer non-dairy options, a variety of plant-based milks are available. Each offers a unique flavor and nutritional profile.

Soy Milk

As one of the earliest and most popular plant-based alternatives, soy milk is made from soybeans. It is a high-protein option that often has a nutritional profile similar to cow's milk, especially when fortified with calcium and vitamins.

Pros: High protein content, similar nutritional value to dairy milk when fortified.
Cons: Some may dislike the unique, beany flavor. Soy is a common allergen for some individuals.

Oat Milk

Oat milk has gained significant popularity for its creamy texture and mild, slightly sweet flavor. It is made from blended oats and water and is a good option for those with nut or soy allergies.

Pros: Creamy texture, neutral taste, good source of fiber (beta-glucans).
Cons: Typically lower in protein than cow's or soy milk. May contain gluten if not certified gluten-free.

Almond Milk

Made from blended almonds and water, almond milk is naturally lactose-free, low in calories, and offers a nutty flavor. It is a popular choice for those watching their calorie intake.

Pros: Very low in calories, nutty flavor, often fortified with calcium and vitamin D.
Cons: Very low in protein. Not suitable for people with nut allergies.

Coconut Milk

For a thicker, richer consistency, coconut milk is an excellent choice. It is made from the white flesh of coconuts and is naturally dairy-free.

Pros: Creamy texture, good for cooking and coffee, naturally lactose-free.
Cons: High in saturated fat and calories. Generally low in protein.

Making the Best Choice for Your Needs

When choosing a milk alternative, it's important to consider your personal health goals and taste preferences. Here is a comparison to help you decide:


Feature	Lactose-Free Dairy	Soy Milk	Oat Milk	Almond Milk	Coconut Milk
Protein	High (8g per cup)	High (8g per cup)	Low	Very Low (1g per cup)	Low
Calcium	High (fortified)	High (fortified)	Often fortified	Often fortified	Low
Calories	Comparable to regular dairy	Moderate	Moderate	Low	High
Texture	Same as regular dairy	Creamy	Creamy	Thin, watery	Creamy, rich
Best For	Identical dairy experience	Matching dairy protein	Creaminess in coffee/cereal	Low-calorie needs	Richness in recipes
Allergens	Milk protein allergy risk	Soy	Gluten (if not certified)	Nuts	Tree nuts (rare)

Conclusion: Selecting Your Ideal Milk Alternative

For those who are lactose intolerant, the best milk is a matter of personal preference and nutritional needs. If you want the same high protein and calcium content as dairy milk, lactose-free cow's milk is the ideal choice, offering an identical nutritional profile without the digestive discomfort. For those avoiding dairy altogether, soy milk is the champion for protein content, while oat milk is loved for its creamy texture and versatility. Almond milk is a low-calorie option, and coconut milk provides a rich, fatty mouthfeel. Before making a decision, consider your specific dietary requirements, potential allergens, and how you plan to use the milk. Trying different options is the best way to discover your personal favorite.

For more in-depth nutritional information on milk alternatives, consult a resource like Harvard Health: In search of a milk alternative.

Frequently Asked Questions

Yes, lactose-free milk is a dairy product. It comes from cows but has the lactase enzyme added to it to break down the milk sugar (lactose) before consumption, making it digestible for people with lactose intolerance.

Lactose-free milk often has a slightly sweeter taste than regular milk. This is because the lactase enzyme breaks lactose down into glucose and galactose, which are simpler sugars that taste sweeter to our palates.

Both lactose-free cow's milk and fortified soy milk are the highest in protein, with comparable amounts to regular dairy milk. Oat milk is also available with added protein, but standard oat milk is lower.

Both are suitable, but the 'best' depends on your goals. Almond milk is lower in calories, while oat milk is known for its creamy texture and higher fiber content. Oat milk often has a higher carbohydrate count, while almond milk is very low in protein.

Yes, all plant-based milks like soy, almond, and oat are naturally free of lactose and are safe for those with lactose intolerance. However, they vary significantly in their nutritional content, with many being low in protein and calcium unless fortified.

Oat milk is widely considered one of the best for coffee due to its creamy consistency and ability to froth well. Soy milk is another popular choice with a smooth texture. Lactose-free dairy milk also performs identically to regular milk.

Lactose-free dairy milk is not suitable for someone with a milk protein allergy, as it still contains the proteins (casein and whey) that trigger an allergic reaction. In this case, you must choose a plant-based alternative such as soy, almond, or oat milk.