I’m Lactose Intolerant. What’s the Best Nondairy Milk Alternative? (Published 2022) (2024)

Q. I’m lactose intolerant, but still enjoy milk in cereal and coffee. What is the best alternative, nondairy milk to drink?

A. The bottom line is that a variety of alternative drinks can provide similar nutrition to cow’s milk, so other than personal preference, it comes down to how you define “best.”

Cow’s milk is naturally high in protein, calcium and a variety of other important vitamins and minerals. Through fortification, it also offers vitamins A and D.

If the goal is to enjoy a product as similar to cow’s milk as possible, then lactose-free cow’s milk or soy milk may be your best bets. “A diagnosis of lactose intolerance actually doesn’t mean you have to fully avoid cow’s milk dairy products,” said Alicia Romano, a registered dietitian at the Frances Stern Nutrition Center at Tufts Medical Center, and a spokeswoman for the Academy of Nutrition and Dietetics.

Lactose is the sugar that’s naturally present in milk and other dairy products in varying degrees; milk has the most, hard cheeses have the least, Ms. Romano said. People who are lactose intolerant don’t produce enough lactase, the enzyme that helps you digest lactose.

Lactose intolerance affects approximately 25 to 40 percent of adults globally. Tens of millions of Americans are thought to be lactose intolerant, which can cause cramping, diarrhea and bloating when they eat lactose-containing foods. Lactose intolerance is particularly common in African Americans, Ashkenazi Jews, Latinos and American Indians, affecting up to 80 percent or more of some groups.