Is non-dairy kefir suitable for lactose intolerant people?

Is non-dairy kefir lactose-free?

Generally yes. Lactose is the sugar in animal milk. Water kefir (fermented sugar water or juice) and kefir made from coconut water or other plant milks contain no milk, so they contain no lactose. Kefir made from plant milks such as coconut, almond or soy is described as typically lactose-free.

Compare the types

• Water kefir: made without milk, so no lactose. It can contain a fair amount of sugar, so read the label.
• Coconut water kefir: no lactose; naturally contains some sugar.
• Coconut milk kefir: no lactose in the coconut. If made with a milk kefir starter, tiny traces of dairy are possible.
• Dairy kefir: not completely lactose-free. Fermentation can lower the lactose (one analysis says by up to 80 percent versus the milk), which is why many lactose-intolerant people tolerate it better, but traces remain and amounts vary.

Label watch-outs

• A flavor called coconut does not make a kefir dairy-free. Some coconut-flavored kefirs are milk-based and carry a Contains milk warning.
• Look for the allergen line and the first ingredient: milk, cultured milk or milk solids means dairy.
• Look for plant-based or dairy-free wording on the front.

Lactose intolerance versus milk allergy

Lactose intolerance is trouble digesting the sugar in milk. A milk allergy is an immune reaction to milk proteins and can be serious. If you have an allergy, even traces of milk can matter, and homemade kefir made with milk grains is a risk. Use water kefir grains and confirm with a professional.

Practical tips

• Start with a small glass, since kefir is fermented and some people notice gas or bloating at first.
• Watch sugar, especially in flavored bottles.
• Ask a doctor or dietitian about your own tolerance.

This is general information, not medical advice.