Dairy products that are lactose intolerant friendly

Dairy has so many foods to offer, cheese, yogurt, and so much more! Unfortunately, not everyone can enjoy these products to the fullest extent. 

Lactose intolerance is caused by lactose malabsorption. This is when the small intestine can’t break down the lactose into sugars. This leads to some tummy troubles when dairy is consumed. According to the National Institute of Diabetes and Kidney Diseases, lactose malabsorption affects 68% of the world's population. Only those who experience symptoms are lactose intolerant though.

For those of you who love dairy but your gut doesn't, here are a few dairy items that may agree with you!

Hard Cheeses

Aged, hard cheeses like Parmesan, Swiss, and cheddar aged six months are ideal for those who are lactose intolerant. During the process, milk is heated and an enzyme called rennin is added. This process separates the fat from some of the liquid milk. This leads to less sugar and more cheese for your pasta! 


Kefir is similar to yogurt and is a fermented dairy product. The fermentation process uses grains and it breaks down the lactose in the dairy. This leaves about ​ 9 grams of lactose in one cup of kefir! 

Goat Milk

Goat milk contains some lactose, but it is lower than cow's milk. Goat milk contains 4.20% lactose, while cow’s milk contains almost 5%. Goat milk is ideal for someone with mild lactose intolerance.


Yogurts can be easier to digest since most yogurts contain live bacteria that can help break down lactose, especially yogurts with active probiotics. Greek yogurt is also a great low-lactose option. The low lactose comes from the straining and fermentation process. It also contains live and active cultures, making it easier to digest!