Soy Milk for Lactose Intolerance and Other Non-Dairy Substitutes

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

soy milk for lactose intolerance

With lactose intolerance on the rise, a number of non-dairy substitutes for milk have emerged on the market. Soy milk for lactose intolerance is one of the most common solutions available.

This plant-based milk has been around for centuries, and is one of the most popular plant-based beverages in the world.

Made from ground soy beans, it contains no lactose or cholesterol, and is high in protein and fiber. It can be used as a substitute in many recipes, including baking, cooking and even drinking it straight from the carton!

How Is Soy Milk Produced?

Soy milk is made by soaking soy beans in water and then grinding them. The resulting liquid is filtered and heated to remove any sediment and thicken it.

The result is a thick, creamy beverage that tastes similar to cow’s milk but has a significantly lower fat content and higher protein content than cow’s milk does.

It also contains no lactose, making it an ideal substitute for people who are sensitive to dairy products.

Is Soy Milk Good for Lactose Intolerance?

Yes, it is! Let me cite a few reasons why soy milk is good for lactose intolerance.

  • Low in Fat and Calories

Soy milk is a great option for people with lactose intolerance because it’s low in fat and calories. It also has a delicious, creamy taste that’s similar to cow’s milk.

You can use it just like you would use cow’s milk in your favorite recipes. Soy milk is a good alternative for people who are allergic to dairy products or want to avoid animal products for ethical reasons.

  • Amount of Protein

Soy milk has the same amount of protein as regular milk. This makes it perfect for people who are trying to maintain their weight while they adjust to a new diet. It can also help keep you full longer so you won’t feel hungry before lunchtime rolls around.

  • Calcium and Vitamin D

It’s fortified with calcium and vitamin D, so it’s good for helping you get enough of those nutrients into your diet. It also contains potassium, which helps your body regulate its fluid levels (and therefore keep you hydrated).

a glass of soy milk and soy beans in a white bowl
  • No Cholesterol

Soy milk is a great alternative for those who are lactose intolerant and want to enjoy the creaminess of regular milk.

It’s also a good choice if you’re looking to reduce your cholesterol intake. It contains no cholesterol at all, and it’s fortified with vitamins and minerals —all of which are essential for supporting your health.

  • Neutral Taste

Soy milk has a relatively neutral taste, which makes it a good choice for coffee or tea drinkers who want the creaminess of milk but don’t want to add sugar or flavorings (like vanilla) like other non-dairy milks would require.

Fortify your tummy (especially after it has already undergone the hardships of lactose intolerance) by adding a supplement that contains the best ingredients to promote great gut health, such as Optima.

You can easily integrate into your diet, a single serving can be mixed with your favorite meal or drink. While you’re at it, why not blend it with your glass of soy milk?

Other Milk Alternatives For Lactose Intolerance

Here are other dairy alternatives for lactose intolerance, if you’re considering ditching your regular dairy and going for something plant-based.

While it is difficult to identify which is the best non-dairy milk, hopefully this list helps you explore other options, and maybe pick one or two that would best suit your needs and your taste buds.

Almond Milk

Almond milk is made from almonds and filtered water. It contains no cholesterol or saturated fat, making it an excellent choice for people with high cholesterol or heart disease. Almond milk is also low in calories and has no trans fats or saturated fats—it’s just protein and vitamins.

almond milk in a glass beside almonds

But what makes almond milk especially ideal for those who are lactose intolerant? The answer lies in its ingredients: almonds and filtered water.

That means there’s nothing in almond milk that could cause you to have an allergic reaction or gastrointestinal upset—no casein or lactose (the two things that cause problems for people with lactose intolerance). I came up with another post specifically discussing almond milk versus soy milk. Hope it helps!

Cashew Milk

Cashew milk is actually pretty high in protein—and it has just as much calcium as cow’s milk. It also has vitamins E, calcium, and iron.

It doesn’t have the same amount of vitamins A and D that are found naturally in cow’s milk, but it does contain more magnesium than cow’s milk, which is good for your bones. If you’re looking for a vegan alternative that’s easy on the stomach, cashew milk might be just what you need.

Coconut Milk

Coconut milk is a great source of healthy fats, which help you absorb nutrients better and may help with your overall digestion.

It’s good for cooking with—you can use it in place of any other kind of milk or cream in your favorite recipes. It also has a rich texture that makes it great for baking cakes, breads, and other desserts. Coconut milk also has anti-microbial and anti-inflammatory properties.

Macadamia Milk

This milk is made from macadamia nuts—which are known for having a low glycemic index and being high in healthy fats and protein—and it contains no cholesterol or saturated fat. In fact, it has just as much calcium as cow’s milk!

different kinds of milk on the table

So if you’re trying to go dairy-free but still want to get your daily dose of calcium, macadamia milk may be the drink for you.

It also tastes amazing! It’s easy to see why so many people love this delicious substitute: it has a rich and creamy texture that’s perfect on its own or as an ingredient in recipes like cookies or smoothies.

Oat Milk

Is oat milk good for lactose intolerance? Oat milk has a high level of soluble fiber, which helps reduce symptoms of gas and bloating. It also has calcium, vitamins A and D, and other nutrients which makes it even more beneficial for people who are lactose intolerant.

Oat milk is also rich in essential fatty acids like omega-3s and omega-6s, which help keep your skin healthy, your heart beating regularly, and your brain functioning at its best.

If you’re looking for an alternative to cow’s milk that gives you all the nutrients you need without the chance of developing an intolerance or allergy, oat milk is definitely worth trying.

Rice Milk

Rice milk is a naturally hypoallergenic food, which means it doesn’t contain any proteins that can cause allergic reactions or inflammation.

This makes it especially good for babies and young children who might need to avoid cow’s milk, but it also makes it a great choice for anyone with lactose intolerance or other problems with digesting dairy products. It has a sweet taste that’s similar to cow’s milk.

Rice milk has a mild flavor and a creamy texture, which makes it easy to add to recipes without changing their overall taste or texture too much.

MOOvelous Answers to Frequently Asked Questions

Which Milk Is Best for Lactose Intolerance?

Soy milk, almond milk and coconut milk are popular alternatives to cow’s milk. If you’re lactose intolerant, it can be pretty difficult to find a good substitute for milk.

man sitting behind a table with different kinds of milk

Luckily, there are plenty of other alternatives that will help you get your morning coffee fix without having to worry about feeling sick. Ultimately, it all comes down to your preference, budget, and taste buds. Here is an article I wrote on “does lactose free milk taste different”?

Does Soy Milk Cause Lactose Intolerance?

NO. Soy milk is not a cause of lactose intolerance, and it won’t make you more likely to be lactose intolerant in the future. Soy milk is a great alternative for those who are lactose intolerant, because it’s dairy-free, but it’s also high in nutrients like protein, calcium, and vitamin D.

What Are the Negatives of Soy Milk?

Soy milk should be avoided if you are allergic to its main ingredient, soy. Thyroid illness is another factor to consider.

Some study suggests that soy products may interfere with thyroid hormone replacement drugs used to treat hypothyroidism, but soy isn’t thought to have a direct impact on your thyroid’s natural hormone production.

If you have a history of thyroid disease or are currently taking thyroid drugs, consult a doctor or endocrinologist before incorporating soy milk into your diet.


I hope that this post has enlightened you on the various non-dairy substitutes available. While the options themselves may not be overly versatile, these substitutes for your normal dairy can effectively fulfill most recipes, making it easy for you to have a delicious, alternative beverage or meal.

Whatever your goals are in experimenting with non-dairy substitutes, I hope that this article helps you in some way!

Suspecting that you have lactose intolerance? I wrote something on how long do lactose intolerance symptoms last, check the article out, hopefully it provides you any insight or relief.

For more posts on your overall wellness, living healthy, and longevity, stay tuned and keep checking in! Cheers, SuperHumn!

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