Not all "milk-free" products are the same. Some are made for people who can't digest lactose, while others are completely free of any dairy ingredients. This guide will break down the key differences between dairy-free vs. lactose-free products, who should choose which, and how to find the best options for your individual needs.

How Is Lactose-Free Different From Dairy-Free?

When you hear the term "lactose-free," it's referring to a dairy product that has had the lactose removed or broken down. In contrast, "dairy-free" refers to products that do not contain any milk or milk-derived ingredients.

Lactose-Free

Lactose is the sugar found in dairy and dairy products, such as milk, yogurt, and some cheeses. One 8-ounce cup of milk contains 12 grams of lactose.

Lactose is a type of FODMAP, a group of fermentable carbohydrates that can trigger digestive symptoms like gas, bloating, abdominal pain, and diarrhea in people with irritable bowel syndrome (IBS) or lactose intolerance.

Choosing lactose-free dairy products can be an effective way of handling bloating associated with consuming dairy products without completely giving up dairy.

Some common lactose-free products include:

  • Lactose-free milk
  • Lactose-free yogurt
  • Lactose-free kefir
  • Lactose-free cheese (like cheddar or Parmesan)
  • Lactose-free ice cream
  • Lactose-free cream cheese
  • Lactose-free sour cream
  • Protein powders made from whey protein isolate

These products still provide the same nutrients—like calcium, vitamin D, and protein—but because the lactose has been broken down (by adding the enzyme lactase to the product) or removed, they're easier for people who are lactose intolerant to digest. This enables people to enjoy milk and milk products, as well as the health benefits associated with dairy.

Dairy-Free

Dairy-free refers to any foods that do not contain ingredients from cows, sheep, or goats, making them suitable for people with a milk allergy, those following a vegan diet, or anyone choosing to avoid animal-based foods. Unlike lactose-free products, dairy-free items don't contain any dairy components, including lactose (a carbohydrate) and casein or whey (the proteins found in dairy products).

Instead, dairy-free products are made from plant-based alternatives that can mimic the taste and texture of dairy. Here are some common dairy-free products:

  • Plant-based milk alternatives (such as almond milk, soy milk, oat milk, or coconut milk)
  • Dairy-free yogurts made from almond, cashew, or coconut bases
  • Vegan cheese and butters made from nuts or plant oils
  • Non-dairy ice creams made from oat, coconut, or cashew milk
  • Dairy-free creamers or whipped toppings

However, while these dairy-free substitutes are an excellent option for those avoiding dairy, it's worth checking the nutrition label to ensure they're fortified with nutrients like calcium and vitamin D to match the benefits of traditional dairy products. Additionally, except for soy milk, most plant-based milk alternatives contain very little protein.

In addition, many plant-based alternatives are high in FODMAPs, which can trigger digestive symptoms in people with a FODMAP intolerance. For example, plant-based milks made from cashews or oats are high in fructans and GOS. In addition, some plant-based products use high FODMAP fibers like inulin to mimic the texture of fat. If you're on the elimination phase of the low FODMAP diet, check the ingredient list of plant-based alternatives to ensure they're free from high FODMAP ingredients.

Remember, the difference between lactose-free and dairy-free is that not all lactose-free items are dairy-free, but all dairy-free products will also naturally be lactose-free. This is an important distinction if you're dealing with a food allergy or intolerance.

Why Choose Dairy- or Lactose-Free Products?

Dairy and dairy alternatives are staples in most households, with 84% of people in the US consuming them regularly. Still, there are many reasons a person may choose dairy-free or lactose-free options, from digestive issues to personal preference.

Breastfeeding

Some breastfeeding parents choose to go completely dairy-free if their infant shows signs of sensitivity to dairy proteins, which can pass through breast milk. Signs of infant sensitivity to dairy include fussiness, gas, diarrhea, and eczema.

Allergies

Allergies occur because the immune system overreacts to something in our food or our environment. Milk allergies (an immune system reaction to milk proteins) are a common food allergy in children, with symptoms ranging from discomfort and bloating to life-threatening reactions like trouble breathing and anaphylaxis. People with a milk or dairy allergy need to avoid all forms of dairy and instead choose dairy-free alternatives.

Interestingly, children tend to outgrow milk allergies, with around 30% outgrowing their milk allergy by age 2, and 60% outgrowing it by age 4. However, adults can still have milk allergies, with around 1.9% of adults having one.

Lactose Intolerance

People with lactose intolerance do not produce enough of the enzyme required to break down lactose. This enzyme is called lactase, and as we get older, our bodies produce less of it. In addition, certain illnesses, such as untreated celiac disease or small intestinal bacterial overgrowth (SIBO), can damage the small intestine, leading to less lactase production.

People lacking the lactase enzyme cannot digest lactose properly. When lactose isn't broken down by lactase, it moves into the colon undigested. Here, it gets fermented by the gut bacteria, producing gas and drawing water into the colon. This can trigger common symptoms of lactose intolerance, such as gas, bloating, abdominal pain, and diarrhea.

Lactose intolerance can generally be effectively treated by choosing lactose-free products or taking lactase enzyme supplements when consuming foods with lactose.

Growth Hormones

Some dairy farmers in the United States use recombinant bovine growth hormone (rBGH), also known as recombinant bovine somatotropin (rBST), to increase milk production in cattle. It does this by increasing levels of insulin-like growth factor-1 (IGF-1), a hormone that stimulates the growth of certain cells. According to a 2014 survey, fewer than 1 in 6 cows in the U.S. were treated with rBGH.

There are two main concerns with the use of rBGH. First, some people worry about the potential health effects of drinking milk from cows treated with rBGH. Second, cows treated with rBGH experience more frequent udder infections, which are treated with antibiotics. Some people worry that this could lead to an increase in antibiotic-resistant bacteria, but research in humans in this area is limited.

Overall, we don't have enough evidence to suggest that consuming dairy products from cows treated with rBGH is harmful. However, some people may still wish to avoid dairy to avoid consuming products from animals treated with rBGH and antibiotics.

A1 Protein Intolerance

Increasing research suggests that some people displaying symptoms of lactose intolerance (such as gas, bloating, and diarrhea) may actually be intolerant to A1 beta-casein. Casein is one of the main proteins found in cow's milk, and most European-origin cows produce milk with A1 beta-casein. 

A1 beta-casein can trigger digestive symptoms because its digestion releases a compound called beta-casomorphin-7, which can trigger abdominal pain and diarrhea in some people. In contrast, research indicates that consuming milk with A2 beta-casein results in fewer digestive symptoms. 

While we're still learning about the role of A1 protein intolerance in milk intolerance, early research suggests switching to cow's milk products containing A2 beta-casein, alternate dairy milks (like goat or sheep's milk), or plant-based milk alternatives may help reduce symptoms in some people. 

Diet

Some people choose to follow a dairy-free diet to reduce their intake of saturated fat. However, a 2025 study published in the American Journal of Clinical Nutrition found there was no difference between regular- and low-fat dairy products when it comes to risk factors for heart disease. Therefore, avoiding dairy to reduce saturated fat intake is likely not necessary.

Building a Dairy- or Lactose-Free Diet

Making the switch to dairy-free or lactose-free eating to help manage bloating and gas doesn't have to be complicated. With a few smart swaps and some label-reading know-how, you can enjoy a balanced, satisfying diet while supporting your digestive health.

Here are some practical tips to get you started:

  • Read food labels: Look for terms like "milk solids," "whey," "casein," or "milk powder." These are all signs that a product contains dairy. For lactose-free foods, check that the label specifically says "lactose-free."
  • Choose dairy products that are lactose-free: If you can tolerate dairy foods but not lactose, choose lactose-free dairy products, such as lactose-free milk, yogurt, and low FODMAP cheese.
  • Use plant-based dairy alternatives: Swap in dairy-free brands like Daiya, Silk, or So Delicious for milk, yogurt, or cheese made from plant ingredients like soy, almond, oat, or coconut.
  • Watch for hidden dairy: Dairy often sneaks into foods like bread, crackers, soups, salad dressings, and baked goods. Always double-check the ingredient list if you're trying to avoid all dairy products.
  • Try digestive enzyme supplements with lactase: The lactase enzyme breaks down lactose, which may help you digest foods with lactose more comfortably. This means you don’t always have to buy the lactose-free version. 

FODZYME contains three digestive enzymes to help with digesting gas-producing foods, including lactose. Learn more about how enzymes work to improve digestion and reduce discomfort, and try FODZYME today!

Lactose- vs. Dairy-Free FAQ

Is Plant-Based Milk Good For You?

Depending on the type of plant-based milk, it can be part of a healthy and balanced diet. Soy milk is the closest in nutritional value to regular dairy milk. It contains about 8 grams of protein per cup, in comparison to dairy milk's 9 grams of protein per cup. It's important to make sure soy milk has been fortified with important nutrients like calcium and vitamin D. Other plant-based milks, like oat, rice, and almond milk, are much lower in protein, so if you choose to use these plant-based milks, it's important to ensure you consume enough protein from other sources.

In addition, some plant-based milks contain thickeners and gums, which some people may prefer to avoid. However, many plant-based milks (such as Silk) have started eliminating these ingredients.

Is Lactose-Free Milk Good For You?

Lactose-free milk is just as nutritious as regular dairy milk—the only difference is the lactose content. Lactose-free milk contains the same amount of protein as regular dairy milk, as well as the same amount of essential vitamins and minerals, including calcium and vitamin D. Overall, lactose-free milk has similar health benefits to regular milk.