5 Dairy Foods That Are Naturally Low in Lactose

Some dairy items — including many hard cheeses and yogurts that contain probiotics — have only small amounts of lactose. If you’re lactose-intolerant, you might not notice any symptoms when you consume them.

People with lactose intolerance often steer clear of dairy to avoid uncomfortable, unpleasant, or embarrassing digestive reactions.

But not every dairy product is high in lactose. Depending on how sensitive you are, there may be several low-lactose choices you can include in your diet.

What is lactose intolerance?

Lactose intolerance is a widespread digestive condition. It affects a significant portion of the global population. It’s particularly common in Asia and South America and less widespread in parts of the Western world such as North America, Europe, and Australia.

People with the condition produce insufficient amounts of an enzyme called lactase, which is present in the small intestine. Lactase is required to split lactose, the main sugar in milk.

If lactase levels are low, lactose can travel through the gut undigested and lead to digestive issues, including:

• nausea
• abdominal pain
• gas
• bloating
• diarrhea

Because of the potential for these symptoms, many people with lactose intolerance avoid lactose-containing foods, such as dairy. However, this is often unnecessary since many dairy items don’t contain enough lactose to trigger symptoms in most people with intolerance.

Research suggests that many people with lactose intolerance can tolerate about 12 grams of lactose per day without symptoms. To give context, 12 grams is the approximate amount in 1 cup (230 ml) of milk.

Lactose intolerance varies between individuals. For some, 12 grams might still be too much. It’s important to know your own tolerance and the types of symptoms you experience.

Also keep in mind that the 12-gram estimate refers to the total intake over a day. So a glass of milk, butter on toast, and cream in coffee can quickly add up and exceed that limit even if each item seems low in lactose.

Some dairy foods naturally contain very little lactose. Here are five examples.

1. Low-lactose butter

Butter is a high-fat dairy product made by churning cream or milk to separate the solid fat from the liquid components.

The finished product is roughly 80% fat because much of the liquid portion of milk — which holds the lactose — is removed during processing.

As a result, butter contains only trace amounts of lactose. For example, 3.5 ounces (100 grams) of butter has just about 0.1 grams of lactose.

Amounts this small are unlikely to provoke symptoms, even in people with lactose intolerance.

Butter produced from cultured milk and clarified butter varieties like ghee have even lower lactose levels than conventional butter.

So unless you must avoid butter for other reasons or use it in very large amounts, you may not need to choose dairy-free spreads.

Summary

Butter is a fatty dairy product that contains only negligible lactose, so it’s generally acceptable for many people with lactose intolerance.

2. Hard cheese

Cheese is produced by adding bacteria or an acid to milk and then separating the curds from the whey.

Since lactose is present in the whey, a substantial portion is removed during cheesemaking.

However, lactose content varies by cheese, and those with the lowest lactose levels are typically aged the longest.

This is because the bacteria present in cheese can metabolize some of the remaining lactose, reducing its concentration. The longer the aging time, the more lactose these bacteria can consume.

Consequently, aged, firm cheeses are often very low in lactose. For instance, 3.5 ounces (100 grams) of cheddar contains only trace amounts of lactose.

Low-lactose cheeses include Parmesan, Swiss, and cheddar. Moderate servings of these cheeses are frequently tolerated by people with lactose intolerance.

Cheeses such as pecorino, made from sheep’s milk, are also naturally lower in lactose because sheep’s milk contains less lactose than cow’s milk.

Higher-lactose cheeses include spreads, soft varieties like Brie or Camembert, cottage cheese, and some mozzarella products.

Even some cheeses with more lactose might be fine in small amounts for some people.

Summary

Lactose levels differ between cheeses. In general, well-aged hard cheeses—such as cheddar, Parmesan, and Swiss—contain low amounts of lactose.

3. Probiotic yogurt

Many people with lactose intolerance find yogurt easier to digest than milk.

This is because most yogurts contain live bacteria that help break down lactose, meaning your body has less to deal with.

For example, one review of studies on lactose digestion indicated that when lactose-intolerant individuals ate yogurt, their digestive systems retained 60% less undigested lactose compared with consuming the same amount of milk.

Other research suggests yogurt causes fewer symptoms: around 20% of people reported digestive issues after eating yogurt versus 80% who experienced problems after drinking milk.

Look for yogurts labeled “probiotic,” as these contain live cultures of beneficial bacteria. Yogurts that have been pasteurized after fermentation, which kills the bacteria, may not be as easily tolerated.

Additionally, full-fat and strained yogurts, such as Greek and Greek-style varieties, can be an even better option for those with lactose intolerance.

Full-fat yogurts contain more fat and less whey (which holds much of the lactose) than low-fat versions.

Greek and Greek-style yogurts are strained during production, removing additional whey and making them naturally lower in lactose.

Summary

People with lactose intolerance often tolerate yogurt better than milk. The best choices are full-fat, probiotic yogurts that contain live bacterial cultures.

Many mainstream dairy brands offer low-lactose alternatives, made by adding lactase directly to the product so the lactose is broken down before you eat it.

Brands with full lines of lactose-free products include Lactaid and Green Valley Creamery.

Plant-based dairy alternatives marketed to vegans are also good lactose-free choices. For information on non-dairy options you might consider, see this best vegan yogurt guide.

4. Low-lactose protein powders

Selecting a protein powder can be challenging for those who are lactose-intolerant. Many protein powders are derived from milk whey, the liquid portion of milk that contains lactose.

However, lactose content in whey protein powders depends on the processing method.

There are three primary types of whey protein powder:

• Whey concentrate: Contains up to 85% protein and a small amount of lactose.
• Whey isolate: Has a higher protein concentration and less lactose than whey concentrate.
• Whey hydrolysate: Contains a lactose level similar to concentrate, but some proteins are partially pre-digested.

Whey isolate is generally the best option for those sensitive to lactose because it typically contains the least lactose.

Still, lactose content can vary widely between brands, so many people need to try different products to find one that suits them.

Summary:

Dairy-derived protein powders have some lactose removed during processing. Whey isolates usually have lower lactose than other types and may be preferable for those with lactose intolerance.

5. Kefir

Kefir is a fermented drink traditionally made by adding “kefir grains” to animal milk.

Like yogurt, kefir grains include bacteria that help break down and digest the lactose in milk.

As a result, kefir can be easier to tolerate for people with lactose intolerance when consumed in reasonable amounts.

Indeed, a review found that fermented dairy products such as yogurt and kefir reduced symptoms of lactose intolerance by roughly 54–71% compared with milk.

Summary

Kefir is a fermented milk beverage whose bacterial cultures help break down lactose, making it more digestible.

Other low-lactose options

Many mainstream dairy brands offer low-lactose alternatives, made by adding lactase directly to the product so the lactose is broken down before you eat it.

Brands with full lines of lactose-free products include Lactaid and Green Valley Creamery.

Plant-based dairy alternatives marketed to vegans are also good lactose-free choices.

Takeaway

Contrary to common belief, people with lactose intolerance don’t always need to eliminate all dairy.

Several dairy products — such as those covered in this article — are naturally low in lactose.

In moderate, controlled quantities, these foods are usually tolerated well. Some individuals may find certain items on the list more likely to cause symptoms than others.

Also be mindful of portion sizes, and remember that eating multiple low-lactose foods in one day can add up to more lactose than your body can handle.

With some experimentation and moderation, you can determine which low-lactose dairy foods work best for you.