Difference between lactose free and dairy free

Key Difference: Lactose-Free basically states that lactose was removed from the milk that was used from the product. However, it doesn’t mean that the product does not have any milk in it. Dairy-Free products are foods that do not have any animal dairy in it. Dairy-free products do not contain any parts of Dairy, no lactose, no whey and no casein.

Many people are cutting out Dairy products from their daily diet because of their shift to a healthier one. There are also many people that are either milk intolerant or have airy allergies and have to cut dairy out; for these people it becomes dangerous to consume dairy. The number of lactose intolerant people has been on the rise, according to U.S. Department of Health and Human Services. There are two different labels found on products that cater to people that cannot have milk or lactose in their diets; these are Lactose-Free and Dairy-Free. These different labels are issued by different companies in a bid to gain a competitive edge; however have become a common label found on many healthier products. These two labels are often confusing for many people and are used synonymously. However, these two are different.

Lactose intolerance is a condition in which a person cannot consume lactose, a sugar that is found in milk and through milk, all dairy products. Individuals that are lactose intolerant have insufficient levels of lactase, an enzyme that catalyzes hydrolysis of lactose into glucose and galactose, in their digestive system. If these people consume lactose, it may result in bloating, cramps, flatulence, nausea, diarrhea, vomiting, etc. Now, people that have milk allergy are allergic to milk and all dairy products including milk solids and proteins found in animal’s milk. When people with dairy allergyies consume milk, they can suffer an anaphylaxis, a deadly condition.

The two-most common labels that are found on food for the lactose-intolerant are Lactose-Free and Dairy-Free. Though, this may seem the same to many people, it isn’t. Lactose-Free basically states that lactose was removed from the milk that was used from the product. However, it doesn’t mean that the product does not have any milk in it. Some, lactose intolerant people have found that they can consume lactose in small amounts or milk from goats, rather than cows. However, Lactose-Free foods will contain some form of milk, either whey or milk solids (casein).

Dairy-Free products are foods that do not have any animal dairy in it. So, how can we have dairy free milk and dairy free yogurt? Well, these milk and yogurt are made using milk from plants such as soy, rice, coconut, almonds, etc. These do not have the proteins or lactose that can cause people allergies. There are also dairy-free products that do not have soy, as some people can also be allergic to soy milk. Dairy-free products do not contain any parts of Dairy, no lactose, no whey and no casein. These products are known as Lactose-Free and Dairy-Free products.

What are the differences between lactose intolerance, milk/dairy allergy and milk/dairy intolerance?

Lactose intolerant

Lactose is a type of sugar found in milk and milk products, such as cheese, yogurt, ice cream and butter. Our bodies produce an enzyme called lactase, which helps us digest lactose properly. In some people, over time, the body stops producing enough lactase. This is normal. As a result, they can no longer digest lactose properly. This causes uncomfortable gastrointestinal (stomach and intestine) symptoms, including gas, bloating, cramps, diarrhea and nausea.

Milk/dairy allergy

A milk/dairy allergy is the most common food allergy in infants and young children. A person with a milk allergy is often allergic to one of two proteins found in milk. The two proteins are called casein and whey. In people who have a milk/dairy allergy, the immune system overreacts to these specific proteins. This can cause serious symptoms like wheezing (a whistling sound when breathing in) and trouble breathing. People with a milk/dairy allergy should not consume any foods that contain milk/dairy.

Milk/dairy intolerant

It is also possible to have gastrointestinal symptoms (like reflux and constipation) after consuming milk products and not be classified as lactose intolerant. Choosing lactose-free options made from milk eliminates lactose but not milk proteins. Choosing plant-based or vegan “milk” and yogurt eliminates lactose and the two milk proteins casein and whey.

Do lactose-free or vegan products contain dairy?

*Vegan cheeses are free of any animal-sourced ingredients, making them dairy, egg and meat-free.

Did you know…?

Eggs are still a part of a dairy-free diet. Even though they are found in the dairy section of the grocery store, eggs do not contain milk sugar and milk proteins. Eggs are safe to eat in a milk-free diet.

How to find dairy-free foods in the grocery store

How do I know if a food has milk or dairy in it?

The nutrition facts label will say one of the two following phrases:

• Contains milk
• The word milk will be in parenthesis next to an ingredient that comes from or is made from milk. For example, an ingredient list may say cream (milk).

The following ingredients can also mean that a product contains milk:

• Butter, butter fat, butter milk
• Cream cheese
• Cheese (variety of types)
• Ghee (Butter that has the milk solids, or casein and whey, removed. Ghee does not contain lactose, but it does contain dairy.)
• Half-and-half

What are some dairy-free substitutes for foods that contain dairy?

When picking out a dairy-free (also called non-dairy) substitute while grocery shopping, look for ones that say fortified or enriched.

Below is a list of dairy-free substitutes for many popular dairy foods:

• Milk: almond, coconut, hemp, soy, rice, flaxseed, pea, oat (For example, brands with limited ingredients are Pacific Foods® and MALK Organics®)
• Yogurt: coconut, rice, almond, soy, oat
• Cheese: pea (Daiya®) or coconut (Good Planet®)
• Ice cream: almond-based, coconut-based, soy-based or oat-based (for example: SILK®, So Delicious® or Oatly®)
• Butter: Earth Balance® spread or Forager Project®
• Cream cheese: Tofutti® (soy-based), Kite Hill® (nut-based)
• Chocolate: Enjoy Life® (milk-free, nut-free)

A note about oat milk…

Some brands of oat milk are not certified gluten free. If you have celiac disease, ask your doctor before using oat milk.

What are some dairy-free snack ideas?

Below are some dairy-free snack ideas that you could try in your home!

• Raw veggies with hummus (carrots, celery, cucumbers)
• Apple or banana slices with nut butter (peanut, almond, cashew, mixed nut)
• Smoothies made with an alternative milk
• Trail mix with dried fruit, as a chocolate alternative
• Butter-free popcorn (Try with a drizzle of olive oil, garlic, nutritional yeast or chipotle chili powder!)

Rev. 6/2021. MassGeneral Hospital for Children and Massachusetts General Hospital do not endorse any of the brands listed on this handout. This handout is intended to provide health information so that you can be better informed. It is not a substitute for medical advice and should not be used to treatment of any medical conditions.