What's the Best Yogurt if You're Lactose Intolerant?

November 9, 2025 •

4 min read

According to the National Institutes of Health, about 65% of the adult human population has a reduced ability to digest lactose. This can make enjoying creamy, delicious yogurt a challenge. But what's the best yogurt if you're lactose intolerant? The answer lies in both plant-based alternatives and specially prepared dairy yogurts that are low in lactose.

Quick Summary

This guide explores low-lactose dairy yogurts like Greek and Icelandic varieties, along with plant-based alternatives such as coconut, almond, and soy yogurt, to help manage symptoms.

Key Points

Low Lactose Dairy: Greek and Icelandic yogurts are strained to remove most of the whey, resulting in significantly lower lactose content and higher protein.
Probiotics are Key: The live and active cultures in yogurt aid in the digestion of lactose, which is why many with intolerance can enjoy it more easily than milk.
Lactose-Free Dairy Options: Brands offer yogurts made from cow's milk with added lactase enzyme, breaking down the lactose completely for a true dairy, lactose-free product.
Plant-Based Alternatives: Coconut, soy, and almond yogurts are naturally lactose-free and excellent choices for those with severe intolerance or a dairy allergy.
Test Your Tolerance: Individuals with lactose intolerance can have varying levels of sensitivity; starting with small amounts of low-lactose yogurt is a good way to see what works for you.

Understanding Lactose Intolerance and Yogurt

Lactose intolerance is not an allergy but a digestive issue caused by a deficiency of the enzyme lactase. Lactase is required to break down lactose, the sugar found in milk, into simpler sugars that the body can absorb. When undigested lactose reaches the large intestine, gut bacteria ferment it, leading to uncomfortable symptoms like bloating, gas, and diarrhea. Fortunately, the yogurt aisle is no longer off-limits for most people with this condition.

The Role of Probiotics in Digestion

One reason some dairy yogurts are easier to digest is the presence of live and active cultures, also known as probiotics. These beneficial bacteria, including Lactobacillus bulgaricus and Streptococcus thermophilus, assist in breaking down lactose during the fermentation process and continue to aid digestion in your gut. This intraintestinal digestion helps to reduce symptoms, making yogurt significantly more tolerable than milk for many. Pasteurization, however, can kill these helpful cultures, so always check the label for “live and active cultures”.

Dairy-Based Yogurts with Low Lactose

For those who prefer the taste and nutritional profile of dairy but have mild to moderate intolerance, several options exist. The key is in the processing, which naturally reduces the lactose content.

Greek Yogurt: This is a popular choice for a reason. Greek yogurt is strained multiple times to remove excess whey, which is a liquid byproduct containing lactose. The straining process not only creates a thicker, creamier product but also significantly reduces the lactose content compared to regular yogurt. Paired with its high protein count, this makes it a great option for many.
Icelandic Skyr: Similar to Greek yogurt, Icelandic skyr is also a strained, high-protein yogurt. It has a very low lactose content and is well-tolerated by many with sensitivities.
Kefir: As a fermented milk drink, kefir contains a diverse array of live and active bacterial cultures that help break down lactose. Some studies suggest fermented products like kefir can reduce intolerance symptoms even more than traditional yogurt.
Lactose-Free Dairy Yogurt: Many major dairy brands now offer a line of lactose-free yogurts. These are made from cow's milk with the enzyme lactase added during production to break down the lactose before it even reaches you. The result is a dairy yogurt that is 100% lactose-free, with a slightly sweeter taste due to the broken-down sugars.

Plant-Based Yogurt Alternatives

For those with severe intolerance or a dairy allergy, plant-based alternatives offer a completely lactose-free solution.

Soy Yogurt: Made from fermented soymilk, soy yogurt offers a smooth, creamy texture and a good source of plant-based protein. It is naturally lactose-free and often fortified with calcium and vitamin D.
Coconut Yogurt: With a rich, tropical flavor, coconut yogurt is a dairy-free option made from coconut milk. It is inherently lactose-free and provides a rich source of probiotics, though it can be higher in saturated fat.
Almond Yogurt: Produced from almond milk, this alternative is naturally lactose-free, gluten-free, and often lower in calories than other options. It's a great source of calcium and has a mild, nutty flavor.
Oat Milk Yogurt: A newer addition to the market, oat milk yogurt is another naturally lactose-free and vegan option, often rich in fiber. Brands like Nancy's and Icelandic Provisions offer these varieties.

Comparison Table: Yogurt Options for Lactose Intolerance


Yogurt Type	Lactose Content	Protein	Probiotics	Flavor Profile	Best For...
Greek Yogurt	Very low (strained)	High	Live cultures assist digestion	Tangy, thick	Mild to moderate intolerance
Lactose-Free Dairy	None (added lactase)	High	Usually present	Slightly sweeter than dairy yogurt	Moderate to severe intolerance, preferring dairy
Soy Yogurt	None	Good	Live cultures present	Mild, nutty	Vegans, moderate to severe intolerance
Coconut Yogurt	None	Low	Often present	Creamy, tropical	Dairy allergy, moderate to severe intolerance
Almond Yogurt	None	Moderate	Often present	Mild, nutty	Vegans, moderate to severe intolerance
Kefir	Low (fermented)	Moderate	Diverse live cultures assist digestion	Tangy, slightly bubbly	General gut health support

Making Your Choice

Determining the best yogurt for you depends on your personal level of tolerance and dietary preferences. For those with a milder case, a live-cultured dairy yogurt like Greek or Icelandic skyr is an excellent choice. The probiotic content and lower lactose levels often make it digestible without issues. If your intolerance is more severe, or you simply want to avoid dairy altogether, the wide variety of plant-based yogurts from brands like Silk, Kite Hill, and So Delicious means you don't have to miss out. Many people find it helpful to start with a small amount of a low-lactose yogurt and monitor their body's reaction. Reading labels for “live and active cultures” and avoiding added sugars is always a good practice.

Conclusion

Navigating the yogurt aisle with lactose intolerance is easier than ever before, thanks to a wealth of delicious and tummy-friendly options. Whether you opt for a strained dairy product like Greek yogurt, a specially treated lactose-free dairy version, or a completely dairy-free alternative made from coconut or almonds, there is a perfect yogurt for your needs. Experimenting with different types will help you find the best fit for your taste buds and digestive system, ensuring you can still enjoy this nutritious food without discomfort.

Frequently Asked Questions

Yes, Greek yogurt does contain lactose since it is made from dairy. However, it is strained to remove much of the whey, which contains lactose, leaving it with a much lower content than regular yogurt and making it easier to digest for many people.

Many people with lactose intolerance can eat yogurt, especially varieties that are low in lactose or have live and active cultures. The probiotics help break down the lactose, and strained varieties like Greek yogurt contain less lactose naturally.

No, they are not the same. Lactose-free yogurt is made from cow's milk with the lactose sugar removed or broken down. Dairy-free yogurt is made from a non-dairy base, such as coconut, soy, or almond milk, and contains no dairy products at all.

Both Greek yogurt and Icelandic skyr are strained yogurts with very low lactose content, making them well-tolerated by many with lactose intolerance. Both are also rich in protein and probiotics, with skyr often being slightly thicker.

Yes, plant-based yogurts can be a healthy part of your diet, especially for those with lactose intolerance. They are naturally lactose-free and often contain probiotics. Be sure to check the labels for added sugars and fortification with vitamins like calcium and D.

When choosing a yogurt, first consider your level of intolerance. If it's mild, a low-lactose option like Greek or skyr with live cultures might be fine. For a guaranteed lactose-free experience, look for products explicitly labeled 'lactose-free' (which may still be dairy-based) or 'dairy-free' plant-based options.

Yes, you can make homemade yogurt that is very low in lactose by extending the fermentation time to 24 hours. Alternatively, you can use lactose-free milk and culture it to make a delicious, thick yogurt.