6 Best Milk Alternatives Brands for Lactose Intolerance Adult 2024

There is a wide range of alternative milk on the market, including soy, almond, rice, and all flavors in between. Every milk alternative for the lactose intolerant has its own benefits, pros, and cons, but at the end of the day, they will not upset your stomach.

How to Choose Alternative Milk?

• At least 7-8g protein per serving;

• As few ingredients as possible;

• The word "unsweetened" and "0g added sugar";

• Limited saturated fat (especially in ones made with coconut or added protein);

• Less than 140mg of sodium per cup;

• Fortification with calcium and vitamin D;

• Nutrients you’re personally concerned about (like the omega-3's).

 Best Milk Alternatives for Lactose Intolerance

1. Soy Milk

Soy milk was one of the first dairy-free milk alternatives on the market and is very popular in Asian countries. It’s usually produced by soaking and grinding soybeans, boiling the mixture, and filtering out the remaining particulates. Soy milk is rich in protein naturally. From a nutritional perspective, soy milk contains around six or seven grams of protein per serving (comparable to cow’s milk) and is less processed than many other non-dairy kinds of milk.

Soy milk is perhaps one of the best alternatives for dairy milk because it has a more mild and creamy flavor compared to some of the more watery options like coconut and almond milk drinks.  It’s typically sweeter than other milk alternatives. If you want dairy-free milk that tastes like milk, this is probably your best option.

Benefits: While soy milk is higher in calories than most dairy-free milk, it’s also one of the most nutritious. Among non-dairy milk, soy milk is a leading source of protein.

Downsides:Some people with soy allergies or intolerances may react poorly to soy milk. Many soybeans come from genetically modified crops.

How to Use: It is great for baking. You can also pour it over cereal or use it in smoothies.

Recommended Brand: WestSoy

Westsoy Organic Plus Plain Soy Milk, 32 fl oz (2 pack)

(Price: $6.48+ up to 4% cash back at walmart.com)

Westsoy Organic Plus Plain Soy Milk uses organic, non-GMO, whole soybeans, and filtered water to make its thick, creamy, and protein-rich soy milk (each cup contains 8 grams of protein—the same as 1 cup of cow’s milk). Westsoy also enriches its milk with vitamin A, vitamin D, vitamin E, and calcium to really turn it into an apples-to-apples comparison with cow’s milk when it comes to nutrient density.

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2. Almond Milk

Almond milk is a good alternative for dairy products. It is made with either ground whole almonds and water or almond butter and water.  Almond milk is low-calorie, highly nutritious milk. It is a great source of vitamin E and D and is also low in sugar.
It has a less creamy and thinner texture than oat milk or coconut milk. Almond milk has a subtle, nutty taste, making it a favorite for those seeking a little more flavor.

Benefits: It is low in calories and has healthy fats from almonds to lower inflammation and protect the heart. It is also a great choice if you are trying to lose weight.

Downsides: It’s lower in protein than some alternatives.

How to Use: Great for drinking plain, adding to coffee or smoothies, using in recipes and baked goods.

Recommended Brand: MALK

MALK Unsweetened Almond Milk, 28 oz

(Price: $5.49 at amazon.com)

MALK Unsweetened Almond Milk has the completely clean ingredients list—filtered water, organic sprouted almonds, and sea salt—is impressive in itself, but the fact that the almonds are sprouted means they’re more nutritious and easier to digest. MALK also uses cold-pressing techniques, ensuring that none of the nutrients or enzymes are killed during processing. If that wasn’t enough, each cup of this almond milk contains 5 grams of protein—most almond milk contains 1 gram—and, of course, it’s smooth, creamy, and delicious.

3. Coconut Milk

Coconut milk is made from water and the white flesh from brown coconuts. It has a thick consistency, a rich, creamy texture, and a sweet but subtle coconut flavor. 100ml of coconut milk contains, on average, 20 calories, 1g of fat, and 3g of carbohydrate (measures taken from Alpro Original Coconut Drink).

Coconut milk is loaded with medium-chain triglycerides (a type of easily-digested healthy fat that helps fry flab), potassium, and a host of fortified vitamins (some brands have 50 percent of the day's B12!), making it a healthy way to add a tropical twist to coffees, teas, oatmeal, cereal, and homemade smoothies.

Benefits:Coconut milk is packed with healthy fats that are good for your heart. It’s naturally rich in vitamins C and E, which have strong antioxidant properties. It’s also rich in electrolytes like magnesium, potassium, and phosphorous which support a strong immune system.

Downsides:  Coconut milk has less protein than some non-dairy milks. Plus, it’s high in saturated fats, which could be bad for heart health in excess.

How to Use:  Highly recommended for baked goods because of its coconut flavor.

Recommended Brand: Silk

Silk Unsweetened Coconutmilk, Half Gallon

(Price: $2.78+ up to 4% cash back at walmart.com)

Silk's coconut milk also has a similar ingredient list to the others, but it has a few different vitamins and minerals added. A one-cup serving has 35% of the recommended daily amount of calcium, 35% of the recommended amount of vitamin B12, 20% of the recommended amount of vitamin A, and 20% of the recommended amount of vitamin E. So this coconut milk is a great replacement for dairy milk.

4. Oat Milk

Oat milk is made of oatmeal! Oats blended with water yield a delicious, creamy, dairy-free alternative to milk. 100ml of oat milk contains, on average, 44 calories, 1.5g of fat, and 6.8g of carbohydrate . It’s therefore higher in calories and carbohydrate than other milk substitutes.

Oat milk is good for your heart health as it helps in controlling bad cholesterol. It has a slightly sweet taste with a creamy and smooth texture. It is also rich in fibre. Oat milk can add a creamy taste to your coffee. It goes well with smoothies and is often thought to be the best non-dairy milk for cereal.

Benefits: It is great for those with allergies, since it doesn’t contain nuts, soy, and other common allergens that can lead to gastric distress, rashes, and more serious conditions.

Downsides: Itis pretty high in carbs, so if you’re on a keto diet, make sure to keep the portions small

How to Use: Oat milk is amazing in coffee. It also works well for smoothies or baking purposes.

Recommended Brand: Oatly!

Oatly! Oat-Milk, 100% Vegan

(Price: $4.99+ up to $1 cash back at instacart.com)

OATLY! makes its oat milk with certified gluten-free oats sourced from farms all around the U.S., and adds vitamin D, vitamin A, and vitamin B12, to rival cow’s milk. It doesn't contain gums or traditional thickeners, and also carries the Glyphosate Residue Free certification by The Detox Project.

5. Hemp Milk

Hemp milk is made from the seeds of the hemp plant and has a slightly sweet, nutty taste. Its texture is thin and watery and so would be best as a substitute for skimmed milk. 100ml of hemp milk contains, on average, 24 calories, 1.8g of fat, and 4.8g of carbohydrate.

Hemp milk is often fortified with calcium, phosphorus, and vitamins A, B12, and D. It contains essential fatty acids, including omega-3, and a 250ml serving contains 50% of our recommended daily intake of omega-3. It’s also naturally free of soy, lactose, and gluten, which makes it a good option for people who are allergic to these things.

Benefits:Hemp milk naturally contains calcium and iron. It has more calcium than cow’s milk. It is also rich in heart-healthy omega-3 fatty acids and naturally carries 10 essential amino acids, making it a good vegan source of protein.

Downsides: Hemp milk isn’t the leading dairy alternative and its novelty means the price can be relatively high. Compared to soy milk, it’s a little low in protein.

How to Use: Best when used for cooking or baking.

Recommended Brand:Pacific Foods

Pacific Foods Vanilla Unsweetened Hemp Non-Dairy Beverage, 32 fl oz (3 pack)

(Price: $25.77+ up to 4.6% cash back at ebay.com)

By far one of the best hemp milk on the market has to go to Pacific Foods Original Hemp Milk. It’s lactose-free, cholesterol-free, soy-free, and vegan. This is a huge benefit for anyone with sensitive reactions to food and drinks nowadays. Their hemp milk is also packed with calcium, magnesium, and vitamin D, so your body won’t be missing dairy milk at all.

6. Rice Milk

Rice milk is typically made up of white or brown rice, water, salt, and occasionally a little bit of oil. It’s made by pressing rice through a mill and using diffusion to strain out the pressed grains. These are then mixed with the other ingredients.
Rice milk has a mild taste and is usually naturally sweet in flavor. Because of its minimal ingredients, rice milk has a watery consistency. It is a good alternative for those with lactose intolerance.

Benefits: The biggest benefit to rice milk as opposed to other milk alternatives is that it is one of the least allergenic choices available. If you have a food allergy, this might be the milk for you.

Downsides:  As far as dairy-free milks go, rice milk comes in last in regard to nutritional value.

How to Use: Since rice milk is high in carbs, it is best consumed in the morning.

Recommended Brand: Rice Dream

Rice Dream® Organic Rice Drink Original Unsweetened -- 32 fl oz

(Price: $3.69+ up to $1 cash back at vitacost.com)

Rice Dream is one of the most prolific rice milk brands. Rice Dream Organic Rice Drink is made with organic sprouted brown rice, which helps digest the starches in the grain, making it easier on your tummy. It also has a gentle sweetness (without sugar) and contains a good variety of added nutrients.

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