Can Lactose-Intolerant Safely Drink Almond Milk?

Are you lactose intolerant? Has it been a struggle finding milk that caters to your need? Your search is over. Lactose-intolerant people can drink almond milk.

Lactose intolerance is a condition characterized by the inability of the digestive system to tolerate lactose – the sugar present in milk.

This intolerance is a result of a deficiency of the enzyme lactase. It is associated with symptoms like bloating, diarrhea, gas, and abdominal pain.

Furthermore, lactose intolerance has no permanent treatment. And that is why there are dairy alternatives to help you avoid the symptoms.

This article gives you clarity on your chances with almond milk and a lactose-intolerant system.

Can a lactose-intolerant drink almond milk?

Yes, you can drink almond milk if you’re lactose-intolerant. It is dairy-free and lactose-free.

Moreover, it is good for a vegan diet because it is plant-based. In addition, almond milk contains less sugar, fewer calories, and high amounts of vitamin E.

Will almond milk cause stomach upset?

If you drink almond milk in proportion, it should not cause you a stomach upset.

But, when you have too much almond milk, you may experience bloating, gas, and diarrhea.

Additionally, you may experience stomach cramps when you drink almond milk if you have a tree nut allergy.

What is the nutritional value of almond milk?

The nutritional value of almond milk depends on whether it is sweetened or unsweetened.

One cup (240mL) of sweetened almond milk contains:

  • 93 calories
  • 1 gram protein
  • 1 gram fiber
  • 2.5 grams fat
  • 16 grams carbs
  • 15 grams sugar
  • 35% of your daily value (DV) of calcium
  • 12% of the DV of vitamin A
  • 46% of the DV of vitamin E
  • 4% of the DV of magnesium

One cup (240mL) of unsweetened almond milk contains:

  • 37 calories
  • 1.5 grams protein
  • 0 gram of fiber
  • 3 grams fat
  • 1.4 grams carbs
  • 0 gram of sugar
  • 37% of your daily value (DV) of calcium
  • 12% of the DV of vitamin A
  • 46% of the DV of vitamin E
  • 4% of the DV of magnesium

What are the benefits of drinking almond milk?

The benefits of drinking almond milk include:

  • Almond milk is a low-calorie milk which makes it good for weight management
  • Almond milk contains no cholesterol and is heart-healthy
  • It has little to no impact on blood sugar level
  • Also, this plant-based milk contains vitamins and minerals that support bone health
  • If you don’t like the taste of cow’s milk, you’ll appreciate the taste of almond milk better 

Are there side effects of drinking almond milk?


Although not life-threatening, excess consumption of almond milk is not advisable. When you take more almond milk than you should, you could become diarrheic. More so, it could worsen conditions like gastritis and heartburn.

Lactose-free milk options like almond milk

1. LACTAID milk

LACTAID milk is cow’s milk that contains lactase – the enzyme responsible for digesting lactose. It is rich in vitamins A & D, protein, and calcium.

This lactose-free milk is available in grocery stores and supermarkets.

2. Soy milk

Soy milk is a plant-based alternative to almond milk but it has more protein, carbs, fiber, and vitamins.

So, if you have been looking for protein-rich plant-based milk, here it is. Moreover, you can use soy milk in any recipe that requires almond milk.

3. Oat milk

Oat milk is creamier than almond milk. It also has more carbs and calories. It tastes more like cow’s milk and is a better choice if what you need is lactose-free, plant-based milk that has more similitude to cow’s milk.

However, you should be careful with oat milk if you are gluten sensitive. Although oats are gluten-free grains, they may be cross-contaminated with gluten during processing.

Therefore, you should be very wary of store-bought oat milk if you have celiac disease or non-celiac gluten sensitivity (NCGS). Buy oat milk that has a gluten-free certification from a third-party organization.

4. Coconut milk

Coconut milk is gotten from fresh coconut flesh. It is a lactose-free alternative for people with a tree nut allergy.

Plus, it is vegan and also safe for people with dairy allergies. In addition, it aids proper metabolism and has anti-inflammatory properties.

Coconut milk has more calories and fat when compared to almond milk. However, while it is a great almond milk substitute for baking and cooking, it does not work well with coffee and tea.

5. Rice milk

Rice milk is another lactose-free alternative for people with tree nut allergies. However, rice milk has more carbs than almond milk.

So if you’re looking to lower your carbs intake, rice milk may not be the best option.

Rice milk has fewer to no allergy reports, so it is safer. It also works perfectly for any recipe that requires almond milk.

6. Cashew milk

Cashew milk is creamier and more nutritious than almond milk. But it is also lower in calories, carbs, protein, fiber, vitamins, and minerals.

Because of its low protein content, it’s not a perfect choice for people who need more protein.

Additionally, it is nut milk like almond milk and may not be healthy for people with nut allergies.

7. Flaxseed milk

Flaxseed milk is thin and rich in omega-3 fatty acids, vitamins A, D, and B12.

Just like almond milk, it is lactose-free, low in calories, low in sugar, gluten-free, and contains no cholesterol, but it has more fiber.

8. Hemp milk

Hemp milk is another plant-based milk that is a better alternative for people with nut allergies.

It is also great for people with gluten sensitivity or soy allergy. But it contains more calories, protein, sugar, and carbs.

If you don’t want very creamy milk, you may not find hemp milk as a perfect substitute for almond milk.


Can you drink too much almond milk?

Yes, you can.

Drinking beyond 3 glasses of almond milk a day is too much, and you could become diarrheic and nauseous.

How much almond milk should you drink?

It is okay to drink 2 to 3 glasses of unsweetened almond milk a day.

But you should not drink this much if you got commercial varieties. Store-bought almond milk contains additives and more sugar, which makes it unhealthy.

Can you drink almond milk with celiac disease?

Yes, you can.

Almond milk is gluten-free. Therefore, it is safe for people with celiac disease or non-celiac gluten sensitivity (NCGS).

Can you drink almond milk with IBS?

Yes, you can.

Almond milk is dairy-free milk and is also tolerable for people with IBS. However, you should pay attention to your system and watch how it reacts to the milk.

However, stay off almond milk if you have a tree nut allergy and IBS.


Lactose intolerance should not be a sentence to a “no milk journey”.

You need to get the correct alternatives for your intolerance. Besides almond milk and other plant-based milk, you can take LACTAID milk which is cow’s milk that contains lactase.

But, if you’re vegan and/or lactose intolerant, almond milk is a perfect choice.

As mentioned earlier, a major downside to drinking almond milk is that it triggers allergic reactions in people with nut allergies. Also, do not give almond milk to lactose-intolerant babies below 12 months old.

Thanks for reading.

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