The Best Milk for Gut Health: 5 Dietitian-Approved Options

There are several reasons why someone may opt for lactose-free milk or a non-dairy alternative.

‍Health experts estimate that over two-thirds of the world’s population is lactose intolerant. 

In the United States, almost 40% of adults are lactose intolerant. Symptoms include bloating, diarrhea, and gas after consuming foods or beverages with lactose. People with this condition may tolerate small amounts of lactose or certain dairy products without symptoms.

Individuals with irritable bowel syndrome (IBS) often avoid lactose as it triggers gastrointestinal symptoms (abdominal pain, bloating, diarrhea, and/or constipation).

A 2022 survey of 78,851 individuals revealed that 4.7% of the United States population has a milk allergy that necessitates completely avoiding milk-containing products. 

A milk allergy is an immune response with symptoms like hives, itching, vomiting, and anaphylaxis in severe reactions to consuming milk products.  

Individuals with these conditions (or personal preference) choose lactose-free or non-dairy alternative milk as a substitute. With so many alternative milk varieties available, you may wonder which to choose. 

We will discuss the gut health benefits, nutritional facts, and considerations for five alternative milks so that you can discern the best option for you. 

5 Dietitian-Approved Milk Options for Gut Health

You can maintain or restore your gut health by avoiding dietary components that trigger your gut symptoms. 

Repeatedly consuming lactose-containing products while unable to digest them can lead to inadequate calcium or vitamin D intake. Frequent diarrhea can also make it harder to absorb other nutrients and stay adequately hydrated. 

All of these milk options are lactose-free. Three of the milk options are plant-based. Their nutritional facts show comparable calcium and vitamin D levels, as well as other essential nutrients, providing at least 10% of the recommended daily value. 

1. Lactose-Free Milk

Lactose-free milk is becoming more and more popular. It tastes similar to cow’s milk, simply with the lactose removed. It also contains the original nutrient components, including protein, vitamins, and minerals. 

Gut Health Benefits

Lactose-free milk is an excellent option for individuals with lactose intolerance or IBS. The lactose is removed, and you can enjoy the familiar taste and nutrients of cow’s milk. 

Nutritional Facts

One cup (8 ounces) of lactose-free skim milk provides:

• 83 calories.
• 8.4 g of protein.
• 0.2 g of fat.
• 12 g of carbohydrates.
• 322 mg of calcium (25% DV).
• 261 mg of phosphorus (21% DV).
• 1.1 mg of zinc (10% DV).
• 1.42 mcg of vitamin B12 (59% DV).
• 156 mcg of vitamin A (17% DV).
• 2.68 mcg of vitamin D (13% DV).

Considerations

Lactose-free milk should be avoided if you have a milk allergy or other health conditions exacerbated by milk. 

The National Eczema Association recognizes that some people with eczema find that certain foods, such as milk, eggs, and peanuts, can worsen their itchy skin condition.

2. Goat’s Milk

Goat’s milk is available at many large-brand grocers. It’s comparable to cow’s milk in nutrients, although it is higher in fat, as most stores only carry the whole-fat version. 

Some people do not enjoy the taste of goat’s milk but may like other forms, like yogurt or cheese. 

Gut Health Benefits

The nutrients are easier to digest for some people due to the smaller fat globules, shorter protein strands, and bioactive milk compounds. Individuals with lactose intolerance may tolerate goat milk better than cow’s milk. 

‍Some research shows that individuals allergic to cow’s milk can tolerate goat’s milk. 

Nutritional Facts

One cup (8 ounces) of goat milk provides:

• 168 calories.
• 8.7 g of protein.
• 10.1 g of fat.
• 10.9 g of carbohydrates.
• 327 mg of calcium (25% DV).
• 271 mg of phosphorus (22% DV).
• 498 mg of potassium (11% DV).
• 0.11 mg of copper (12% DV).
• 139 mcg of vitamin A (15% DV).
• 3.17 mcg of vitamin D (16% DV).

Considerations

Some people are allergic to both cow’s milk and goat milk as both animals are part of the Bovine family. It may not be a suitable substitute for those with an allergy to cow’s milk. 

Always check with your healthcare provider before attempting to consume potential allergens. 

3. Almond Milk

Almond milk is one of the most popular plant-based alternative milks in North America.

It was created for individuals with milk allergies and intolerances. Its mild and pleasant flavor makes it a suitable and simple substitute for most recipes. Almond milk is affordable and available in most stores. 

Almond milk is a nutty milky-white drink made from soaked almonds blended finely with water. The mixture is strained to remove solids and then homogenized (a process that prevents separation of the milk parts) and pasteurized to increase shelf life and prevent bacteria from growing. 

Gut Health Benefits

Almond milk is dairy-free, lactose-free, gluten-free, and soy-free, but it is not almond-free for those with nut allergies. 

Almond milk is suitable for people with many allergies (milk included), lactose intolerance, and IBS. 

Nutritional Facts

One cup (8 ounces) of unsweetened almond milk provides:

• 29 calories.
• 1 g of protein.
• 2.5 g of fat.
• 1 g of carbohydrates.
• 451 mg of calcium (35% DV).
• 139 mcg of vitamin A (10% DV).
• 5 mcg of vitamin D (25% DV).
• 7.2 mg of vitamin E (50% DV).

Considerations

Individuals with a nut allergy should avoid almond milk. It’s slightly lower in calories than cow milk but contains similar key vitamins and minerals. 

The main drawback is its lower protein content than cow milk, which some people count on to meet their daily protein needs. Sweetened almond milk contains added sugar, while unsweetened almond milk does not. 

4. Coconut Milk

Coconut milk is the liquid from grated, white coconut meat rich in saturated fats. Coconut milk has gained popularity due to its creamy taste, and research finds it can increase HDL (good) cholesterol levels.

Gut Health Benefits

Coconut milk is acceptable for individuals with lactose intolerance or milk allergy. It is also used by people with most other food allergies as a milk substitute. Individuals with IBS can enjoy unsweetened coconut milk with a portion size of ¾ cup or less. 

Nutritional Facts

One cup (8 ounces) of unsweetened coconut milk provides:

• 76 calories.
• 0.5 g of protein.
• 5.1 g of fat.
• 7.1 g of carbohydrates.
• 459 mg of calcium (35% DV).
• 154 mcg of vitamin A (17% DV).
• 2.44 mcg of vitamin D (25% DV).
• 7.2 mg of vitamin E (50% DV).

Considerations

Coconut milk is similar to cow’s milk in vitamins and minerals. Like almond milk, its main drawback is its low protein content. 

For individuals limiting fat (especially saturated fat), coconut milk can be used, but be aware that it contains more fat than lactose-free skim milk. 

5. Hemp Milk

Hemp milk is made from hemp seeds for a smooth, nutty flavor. It’s an excellent source of omega-3 fatty acids, known for their health benefits of reducing LDL (bad) cholesterol and heart disease. 

Gut Health Benefits

Hemp milk is a plant-based option for people with lactose intolerance and allergies. Hemp milk is also suitable for people with IBS. 

Nutritional Facts

One cup (8 ounces) of unsweetened hemp milk provides:

• 60 calories.
• 3 g of protein.
• 4.5 g of fat.
• 0 g of carbohydrates.
• 282 mg of calcium (20% DV).
• 2 mg of iron (10% DV).
• 2 mcg of vitamin D (10% DV).
• 318 mg of phosphorus (25% DV).
• 1 mg of zinc (10% DV).
• 57 mcg of magnesium (15% DV).

Considerations

Hemp milk provides similar nutrients found in cow’s milk but is slightly lower in protein. However, hemp milk is higher in protein than almond and coconut milk. 

Ensure you’re buying the unsweetened version to avoid unnecessary added sugars. 

How to Choose the Best Milk for Your Gut

Here are three extra tips to help you choose the best milk for your digestive health. 

Factors to Consider

• Depending on your food intolerances and allergies, some milk choices will be better for you. 
• Finding an option that tastes best to you might require some experimentation. 

Additionally, if you depend on milk to count towards your daily protein, calcium, or vitamin D intake, choosing an option with higher amounts will be better for you. 

Reading Labels and Understanding Ingredients

Reading food labels and ingredient lists will help determine which milk is best for you. 

The food label lets you know how many calories, fat, carbohydrates, protein, vitamins, and minerals are in a serving of specified milk. 

The label can help you meet nutritional goals, feel energized, and manage health conditions. 

‍Food allergy laws help consumers by requiring packaged foods to contain a list of all ingredients, including the top eight food allergens (milk, egg, peanut, tree nuts, soy, wheat, fish, and crustacean shellfish) and, more recently, sesame. 

Consulting with an Expert

Working with a registered dietitian can ensure you choose the best milk for your gut and overall health, taking into consideration any other health conditions. 

A dietitian can help you pick the best milk and diet to ensure you are fueling your body to feel and perform its best.

Takeaway

Many people have lactose intolerance or other health conditions like IBS or food allergies that make it challenging to drink cow’s milk.  

Consider the gut health benefits and nutritional facts for five alternative milks to discern the best fit for your health. 

How a Dietitian Can Help

If you’re struggling with food intolerance, allergies, or health conditions impacted by milk, consider working with a gut health dietitian to build a sustainable eating plan.

At Nourish, every nutrition appointment is dedicated to helping you find solutions that bring you closer to your health goals. Gut health symptoms are highly individualized, and our patients feel their best when they receive customized food and beverage recommendations. 

You may now know what to expect if you’ve never met with a dietitian before. Here are questions to ask: 

• Should I be taking vitamins for my gut health?  
• What’s the best tea to support gut health? 
• How can I reset my gut health?
• I struggle with eating first thing in the morning—do you have any breakfast recipes for gut health? 

‍Find a dietitian who accepts insurance through Nourish.