What milk can a lactose intolerant person drink? Your complete guide

December 2, 2025 •

4 min read

An estimated 70-75% of the world's population is lactose-deficient, making the inability to properly digest milk and dairy products very common. For those who experience digestive distress, understanding what milk can a lactose intolerant person drink is the first step towards a more comfortable diet.

Quick Summary

Find the best milk options for lactose intolerance, including lactose-free dairy and plant-based milks like soy, oat, almond, and coconut, along with their nutritional differences.

Key Points

Lactose-Free Dairy Milk: This is regular cow's milk with the lactose sugar pre-digested by adding the enzyme lactase, making it easy to digest while keeping its original flavor and nutrition profile.
High-Protein Alternative: Soy milk is the plant-based milk with the highest protein content, comparable to dairy milk, and is often fortified with calcium and vitamins.
Creamy Texture for Coffee: Oat milk is prized for its rich, creamy texture and mild flavor, which makes it an excellent choice for frothing in coffee and other hot beverages.
Low-Calorie Option: Unsweetened almond milk offers a low-calorie, low-carb alternative, but it is also much lower in protein than soy or dairy milk.
Goat's Milk Contains Lactose: Contrary to popular belief, goat's milk is not lactose-free and can cause symptoms in intolerant individuals, although some find it easier to digest.
Fortification and Additives: When choosing plant-based milks, check the labels to ensure they are fortified with important vitamins and minerals and to avoid unnecessary added sugars or emulsifiers.
Consider Your Needs: The best milk alternative depends on your individual needs, including desired flavor, nutritional content, and intended use for cooking or drinking.

Understanding Lactose Intolerance

Lactose intolerance is a digestive issue where the body cannot properly digest lactose, a sugar found in milk and dairy products. This occurs due to a deficiency of the enzyme lactase in the small intestine, which is needed to break down lactose. Undigested lactose then moves to the colon, where bacteria ferment it, leading to common symptoms like bloating, gas, stomach cramps, and diarrhea. It's not a food allergy, but rather a digestive problem. Fortunately, a wide variety of milk options are available that can be safely enjoyed without triggering these symptoms.

Lactose-Free Dairy Milk

For many who enjoy the taste and nutritional profile of cow's milk, lactose-free dairy milk is the simplest solution. This product is real cow's milk that has been treated with the enzyme lactase to break down the lactose before it is packaged. This process makes it easy for the body to digest while retaining the same vitamins, minerals, and proteins as regular milk.

How Lactose-Free Milk is Made

Commercial production of lactose-free milk typically involves adding the lactase enzyme directly to the milk, allowing it to hydrolyze the lactose into simpler, more easily digestible sugars: glucose and galactose. While this can result in a slightly sweeter flavor profile, the change is often subtle. Some producers also use a filtration step to remove a portion of the lactose before adding the enzyme, balancing the final sweetness.

Plant-Based Milk Alternatives

Plant-based milks offer a naturally lactose-free alternative for those who avoid dairy for ethical, environmental, or additional dietary reasons. The market is full of diverse options, each with unique flavors, textures, and nutritional benefits.

Soy Milk

Derived from soybeans, soy milk is one of the most nutritionally complete plant-based options. It is comparable to cow's milk in protein content, often providing around 8 grams per cup, and is frequently fortified with calcium and vitamin D. It has a creamy texture and is versatile for cooking, baking, and beverages.

Oat Milk

Known for its exceptionally creamy texture and mild, slightly sweet flavor, oat milk has become a coffee shop favorite for its ability to froth well. It contains dietary fiber, including beta-glucans, which are linked to heart health and lower cholesterol. Oat milk is generally low in protein but is often fortified with key vitamins and minerals.

Almond Milk

Made from filtered water and ground almonds, almond milk is a popular, low-calorie choice, particularly for those watching their weight. Unsweetened varieties are low in sugar, while fortified versions are rich in calcium and vitamin D. However, it is significantly lower in protein compared to dairy or soy milk.

Coconut Milk

Not to be confused with canned coconut cream, coconut milk beverage is thinner and offers a rich, creamy texture with a distinct coconut flavor. It is higher in fat than many other alternatives, but many find it enhances the flavor of dishes, especially in cooking and baking.

Other Alternatives

Cashew Milk: Has a smooth, creamy texture and a subtle, nutty flavor. It's lower in protein but can be a delicious base for sauces and creamy dishes.
Rice Milk: The most hypoallergenic option, making it suitable for those with nut or soy allergies. It is naturally sweet but has a watery consistency and is low in protein.
Pea Milk: A newer player, it's made from yellow split peas and can offer a protein content similar to dairy milk. It is a good choice for those avoiding common allergens.

Is Goat's Milk an Option for the Lactose Intolerant?

A common misconception is that goat's milk is suitable for those with lactose intolerance. While it contains slightly less lactose than cow's milk, it is not lactose-free and can still cause digestive issues for sensitive individuals. For those who prefer goat's milk flavor, specifically formulated lactose-free versions are available through enzymatic treatment.

Choosing the Right Milk for Your Needs

When deciding which milk is best, consider your dietary goals, taste preferences, and intended use:

For high protein: Choose fortified soy milk or pea milk. These are the best alternatives if you rely on milk for protein intake.
For baking and creamy sauces: Oat milk and coconut milk offer excellent texture. Soy milk's protein content helps with browning in baked goods.
For coffee and smoothies: Oat milk, with its naturally creamy texture, is a popular choice for lattes, while almond milk is a low-calorie option for smoothies.
For allergies: If you have allergies to nuts or soy, rice milk or pea milk are often the safest options.
Check the Label: Always check the ingredient list for added sugars, gums, or thickeners that you may want to avoid. Opt for unsweetened and fortified varieties to maximize nutritional benefits.

Comparison Table: Popular Milk Alternatives


Milk Type	Key Nutritional Info (per cup)	Flavor Profile	Best For...
Lactose-Free Dairy	Similar to cow's milk (protein, calcium)	Slightly sweeter than regular milk	Direct replacement for all uses
Soy Milk	High protein (8g), often fortified	Creamy, can have a slight beany taste	Baking, coffee, high-protein smoothies
Oat Milk	Moderate carbs, some fiber, often fortified	Creamy texture, mild, slightly sweet	Coffee, cereals, cream-based recipes
Almond Milk	Low calorie, low protein, high Vitamin E	Nutty, often thin consistency	Smoothies, cereals, light recipes
Coconut Milk	Higher fat content, low protein	Rich and distinctly coconut	Cooking, curries, adding richness

Conclusion

Navigating lactose intolerance doesn't mean giving up on enjoying your favorite beverages or dishes. With the wide array of lactose-free dairy and plant-based milks available, there's a safe and delicious option for everyone. Whether you prefer the familiar taste of lactose-free cow's milk or want to explore the distinct flavors of plant-based varieties like soy, oat, or almond, paying attention to nutritional content and ingredients will help you make the best choice. For specific health concerns, it is always recommended to consult with a healthcare provider, and you can learn more from authoritative sources like the Mayo Clinic guide on lactose intolerance.

Frequently Asked Questions

Soy milk is often considered the best plant-based milk for baking due to its high protein content, which mimics dairy milk's ability to brown baked goods nicely. For recipes requiring a rich, creamy texture, coconut milk or oat milk are also excellent choices.

No, people with severe lactose intolerance should not drink goat's milk as it naturally contains lactose, just like cow's milk. For a safe option, they can choose a commercially available lactose-free goat's milk, which has had the lactose removed.

No, not all plant-based milks are fortified. While many are, you should always check the product label to ensure it contains added calcium, vitamin D, and other essential nutrients, especially if you are reducing or eliminating dairy from your diet.

Lactose-free milk is often slightly sweeter because the added lactase enzyme breaks down the complex lactose sugar into simpler sugars (glucose and galactose), which are perceived as sweeter by the taste buds.

Oat milk contains more protein than some nut-based milks like almond, but it is not as high as soy or dairy milk. If protein is a primary concern, fortified soy milk or pea milk would be a better choice.

If you have multiple allergies (e.g., to nuts and soy), rice milk is often considered the most hypoallergenic alternative. Pea milk is another good option that avoids common allergens. Always double-check labels to be certain.

Look for minimal ingredients, especially in organic varieties. Check for fortification (calcium, vitamin D, B12) and avoid unnecessary additives like carrageenan, gums, and high levels of added sugar, as these can sometimes cause digestive upset.