Yes, You Can Buy Lactose Free Yogurt—Here's How to Choose

According to the National Institutes of Health, approximately 65% of the global adult population has a reduced ability to digest lactose after infancy. Fortunately, the answer is a resounding yes—you can easily buy lactose free yogurt from most grocery stores, with options ranging from dairy-based to plant-based varieties.

Quick Summary

This guide details the world of lactose-free yogurt, explaining how it is made, the difference between lactose-free and dairy-free products, and outlining the available options for consumers. It includes information on dairy-based options with added lactase and a variety of plant-based alternatives for different dietary needs.

Key Points

• Lactose-Free is Not Dairy-Free: While all dairy-free products are also lactose-free, a dairy-based lactose-free product still contains milk but has the lactose sugar removed or broken down.

• Two Primary Options Exist: You can purchase either dairy-based yogurts with added lactase enzymes or naturally lactose-free plant-based yogurts made from sources like nuts, soy, or coconuts.

• Store-Bought Brands are Abundant: Many major brands like Green Valley, Arla, Activia, Silk, and Chobani offer both lactose-free dairy and plant-based options widely available at grocery stores and online.

• Make Your Own for Control: Homemade lactose-free yogurt can be created using lactose-free milk or a plant-based milk alternative with a live culture starter, giving you control over ingredients and tanginess.

• Nutritional Differences Vary: Lactose-free dairy yogurt generally has more protein and calcium than plant-based varieties, though many plant-based options are fortified with vitamins and minerals.

• Probiotics are Still Included: Both dairy and plant-based lactose-free yogurts contain live, active cultures, which provide beneficial probiotics for gut health.

Understanding Lactose-Free Yogurt

Many people confuse lactose-free and dairy-free, but they are not the same thing. Lactose is a sugar found in milk, while dairy refers to milk and milk-based products from mammals.

• Dairy-based lactose-free yogurt: This type is made from real cow's, goat's, or sheep's milk. A lactase enzyme is added during production to break down the lactose into simpler sugars (glucose and galactose) that are easier to digest. These products offer the same creamy texture and nutritional benefits of regular dairy yogurt, including calcium and protein, but without the digestive discomfort for lactose-intolerant individuals.
• Plant-based yogurt: These are naturally lactose-free and dairy-free because they are not made from milk. Instead, they use milk alternatives from sources such as soy, almonds, coconut, cashews, or oats. Plant-based yogurts can also be rich in probiotics and may offer different nutritional profiles compared to dairy-based versions.

How is Lactose-Free Dairy Yogurt Made?

The process for creating dairy-based lactose-free yogurt is surprisingly simple, relying on the addition of a special enzyme.

1. Milk Preparation: The yogurt-making process begins with milk, just as regular yogurt does.
2. Lactase Enzyme Addition: A lactase enzyme is introduced to the milk.
3. Lactose Breakdown: The enzyme gets to work, breaking down the complex lactose sugars into simple glucose and galactose, which are easily digested by most people.
4. Fermentation: The milk is then fermented with live and active cultures, which consume any remaining lactose and give the yogurt its signature tangy flavor and probiotic benefits.
5. Straining (for Greek Style): If a Greek-style yogurt is desired, the whey is strained out after fermentation. This further reduces the lactose content and creates a thicker texture.

Popular Types of Lactose Free Yogurt

From dairy-based brands that use lactase to a wide array of plant-based creations, here is a breakdown of what to look for on your next shopping trip.

• Lactose-Free Dairy Yogurt: Brands like Green Valley Creamery, Arla LactoFREE, and Activia Lactose Free offer traditional yogurt taste and texture. These are perfect for those who want to stick with dairy for its protein and calcium but need to avoid lactose.
• Soy Yogurt: A classic plant-based option, soy yogurt is widely available and typically has a creamy texture and good protein content. Look for brands like Silk and Sojade.
• Almond Yogurt: Brands like Kite Hill and Silk offer almond-based yogurts that are a good source of probiotics. They often have a slightly nutty flavor.
• Coconut Yogurt: This alternative is known for its rich, creamy texture and tropical taste. Brands like So Delicious, Cocojune, and Oui by Yoplait offer coconut-based options.
• Cashew Yogurt: Forager Project is a well-known brand offering cashew-based yogurt that provides a smooth and mild flavor.
• Oat Yogurt: Oat milk has become a popular alternative milk, and oat-based yogurts offer a mild, slightly grainy texture. Oatly and Silk are good brands to find.

Comparison Table: Lactose-Free Dairy vs. Plant-Based Yogurt

Feature	Lactose-Free Dairy Yogurt	Plant-Based Yogurt Alternatives
Source	Cow's, goat's, or sheep's milk.	Almond, soy, coconut, cashew, oat, etc..
Lactose Content	Virtually none, as it is broken down by the lactase enzyme.	Naturally lactose-free, as it contains no dairy.
Dairy Content	Yes, it is still a dairy product.	No, it is completely dairy-free.
Primary Nutrients	High in protein and calcium.	Can be lower in protein and calcium, but vary widely by source.
Added Nutrients	Often fortified with vitamin D.	Sometimes fortified with calcium and vitamins B12 and D.
Texture	Mimics traditional dairy yogurt—creamy and smooth.	Varies greatly based on the base ingredient (e.g., coconut is creamy, oat can be grainy).
Best For	Those with lactose intolerance who still want dairy products.	Vegans and those with milk protein allergies.

Can You Make Lactose-Free Yogurt at Home?

For those who prefer a more hands-on approach, making your own lactose-free yogurt is an option that puts you in full control of the ingredients. The process is similar to making traditional yogurt but requires either lactose-free milk or a non-dairy milk alternative and a proper culture. Using an Instant Pot or a yogurt maker can make the process more consistent, allowing you to regulate the fermentation time and temperature accurately. You can use a store-bought lactose-free yogurt with live cultures as a starter for your next batch.

Where to Buy Lactose-Free Yogurt

Availability of lactose-free yogurt is now widespread, making it easy to find no matter where you shop. Major retailers like Target, Walmart, and Amazon offer a variety of brands in-store and online. Most grocery stores, from local supermarkets to specialty health food stores like Whole Foods, will carry both dairy-based lactose-free options and numerous plant-based alternatives.

Conclusion: Your Choices Are Plentiful

Whether you have lactose intolerance or a dairy allergy, or you just prefer a plant-based diet, the yogurt aisle has expanded to offer a wide range of delicious choices. Yes, you can buy lactose free yogurt, and you can now select from traditional dairy-based versions that have been made digestible, or choose from flavorful alternatives derived from almonds, coconuts, or other plants. By understanding the difference between lactose-free and dairy-free, and knowing which types are available, you can confidently find a creamy, tangy yogurt that suits your dietary needs and personal taste preferences. With so many options available in stores and even the ability to make your own at home, there's no reason to miss out on this popular and nutritious food.

• Authoritative Link: For more information on differentiating between lactose-free and dairy-free products, the reputable article on Arla's LactoFREE website offers a comprehensive explanation.

Frequently Asked Questions

What is the difference between lactose-free and dairy-free yogurt?

Lactose-free yogurt is a dairy product that has had its lactose sugar removed or pre-digested with an enzyme. Dairy-free yogurt, on the other hand, contains no dairy at all and is made from plant-based sources like soy, almonds, or coconut.

Does lactose-free yogurt still have calcium?

Yes, dairy-based lactose-free yogurt contains the same amount of calcium as regular yogurt because the lactose is removed, not the milk itself. Plant-based yogurts may have less calcium naturally but are often fortified.

Is lactose-free yogurt better for you than regular yogurt?

It depends on your dietary needs. For those with lactose intolerance, lactose-free yogurt is better as it prevents digestive discomfort. Nutritionally, dairy-based lactose-free yogurt is similar to regular dairy yogurt, but plant-based varieties will have a different nutritional profile.

Can I eat Greek yogurt if I'm lactose intolerant?

Greek yogurt is strained multiple times during production, which removes most of the whey and a significant portion of the lactose, making it lower in lactose than regular yogurt. However, for severe intolerance, a specifically labeled 'lactose-free' Greek yogurt is the safest option.

Do all lactose-free yogurts contain probiotics?

Most lactose-free yogurts, both dairy and plant-based, are made with live and active cultures that provide probiotics. It is always best to check the product label for specific probiotic strain information.

Does lactose-free yogurt taste different?

Dairy-based lactose-free yogurt may taste slightly sweeter than regular yogurt due to the lactose being broken down into simple sugars. Plant-based yogurts will have a flavor influenced by their base, such as coconut or almond.

Can people with milk allergies eat lactose-free yogurt?

No, people with milk protein allergies must avoid dairy-based lactose-free yogurt, as it still contains milk proteins like casein and whey. They should opt for plant-based, dairy-free alternatives instead.