Dairy Products for Lactose Intolerance

With more low-lactose and lactose-free options than ever, nothing’s standing between you and dairy’s nutritious, delicious benefits.

Eat Confidently With Lactose-Free Dairy Products

Because of the many lactose-free dairy options, lactose intolerance does not have to mean dairy avoidance.

Lactose intolerance is a very individualized condition. There are often many ways for those with lactose intolerance or showing lactose intolerance symptoms to keep the great taste and nutritional benefits of dairy foods (milk, cheese and yogurt) in their diet, like starting with lactose-free dairy foods and choosing foods with minimal amounts of lactose


For example, lactose-free milk is real milk without lactose. It has almost the same taste, texture and nutrients as regular milk. In addition, it can be used the same way to replace regular milk in your favorite recipes.


There are several types of cheeses that those with lactose intolerance are able to enjoy in moderation. Natural cheeses such as Cheddar, Colby, Monterey Jack, Mozzarella and Swiss contain minimal amounts of lactose. Shred them onto veggies, pastas and salads. 

In 1.5 oz. of any of these cheeses, there's less than 1 gram of lactose. Compare that to an 8 oz. glass of regular cow's milk, which contains 12 grams.  

Butter for Lactose Intolerance

Does lactose intolerance mean you have to skip out on butter? Luckily, the answer is no. Butter has mere trace amounts of lactose;  far less than the aged natural cheeses listed above.

Kefir for Lactose Intolerance

Did you know there's a dairy beverage that contains less lactose than regular cow's milk? It's called kefir, and it's fermented milk. This thick and tangy beverage contains 9 grams of lactose per cup. 

It also contains microorganisms linked to gut-health benefits. In fact, the bacteria in kefir can help with digesting lactose! 


Yogurt is another option as its live and active cultures help to digest lactose. Specifically, try Greek yogurt as it contains less lactose than regular yogurt, milk and even ice cream!

Dairy companies recognize that people want solutions to address lactose intolerance and are creating new lactose-free milk and milk products to meet their needs. These are real, great-tasting products that can help you keep nutrient-rich dairy in your diet.

If you're managing lactose intolerance while nursing, our insights on Lactose Intolerance & Nursing offer valuable perspectives to help ease the journey. If you're intrigued by the scientific innovations in dairy and their association with lactose intolerance, delve into our Science Summary: Dairy Innovations & Lactose Intolerance. Understanding the nuanced differences between lactose intolerance and dairy allergy is essential. Explore these distinctions in The Difference Between Lactose Intolerance And Dairy Allergy.