9 Non Dairy Probiotics Perfect for the Lactose Intolerant

best non dairy probiotics

You already know how crucial it is to have a wealth of good gut bacteria. Especially if you're among the 60 to 70 million Americans who are affected by digestive diseases, there is almost nothing you wouldn't do - or eat - to get rid of the bloating, gas and cramping that plague you throughout the day.

But what if you're also lactose intolerant? And there's a very good chance you might be. According to the Genetics Home Reference, approximately 65% of the human population has difficulty digesting lactose...and this goes up to 90% of the adult population for people of East Asian descent.

This means you need to be picky about the good gut bacteria you put in your stomach. Otherwise, it just might lead to even more gastrointestinal distress. And ain't nobody got time for that.

The good news is that there are plenty of non dairy probiotics to choose from. It might not seem that way since all the most popular probiotic foods that are bandied about are all off-limits for the lactose intolerant, i.e. yogurt, cheese and kefir.

But there's actually a bevy of dairy free probiotics out there to choose from. We've gone ahead and compiled the best of them here - both in supplement and whole food form - so you can have your good gut bacteria and eat it too!

Curious about our guidelines for choosing the best probiotics? Here they are...

  • Number of different strains. There are many types of probiotic strains and each strain has a slightly different function so probiotics that combine multiple beneficial strains are more effective because, well, synergy. 
  • CFUs (Colony Forming Units). More is not necessarily better and how many CFUs you should be taking depends on your needs but we look for a minimum of 1 billion CFUs for a daily probiotic for adults. 
  • Freshness in packaging. In essence, does it guarantee that most of the beneficial bacteria will reach your gut alive and well?


best non dairy probiotics

This is one of the most popular non dairy probiotics and for good reason - each supplement packs 5 billion CFUs of a diverse range of 8 probiotic strains, all of them from non-dairy sources. 

With each capsule, you get the big 3 probiotic strains - L.acidophilus, B.longum and B.bifidum - as well as L. rhamnosus, L. casei, B.lactis, B.breve and Streptococcus thermophilus. The various strains have been shown to increase nutrient absorption, protect the gut lining, promote regularity, support urogenital and vaginal health, and even prevent occasional traveler's diarrhea.

Every bottle comes with a 30-day money back guarantee, but you probably won't need it - just check out all their positive reviews


non dairy probiotics

Kyolic's gluten free and non dairy probiotics seems a little lacking at first - Only 1.5 billion CFUs?! Only 3 probiotic strains?! But this is one very potent example of when more is not necessarily better.

The specially cultured strains include the big 3 - ​L.acidophilus, B.longum and B.bifidum - and are produced from non dairy, heat stable and stomach acid resistant strains so you can rest assured you're giving your gut the most effective combo of non dairy probiotics.

This is also the brand we'd recommend most if you've had previous issues with probiotics.  The very fact that Kyo-Dophilus only contains the most necessary probiotic strains means you have less chance of side effects from strains that might not agree with you, i.e. L. casei if you're histamine intolerant. 


dairy free probiotics for women

Harmony's gluten free and dairy free probiotics are what we'd most recommend for women and those suffering with IBS and gastrointestinal conditions.

Unlike the above non dairy probiotics, these only contain 2 of the big 3 - ​L.acidophilus and B.bifidum - but it makes up for this with bacillus coagulans, which is great for immunity and IBS, and lactobacillus bulgaricus, which is great for inflammation, IBS and leaky gut. 

Their proprietary DDS-1 strain of Lactobacillus acidophilus has also been shown to be the best probiotic for women in controlling the growth of yeast, candida and fungal infections.


dairy free probiotic drinks

A deliciously tart and dairy free probiotic, kombucha is also one of the easiest probiotic drinks to make at home. In case you're wondering what it is, kombucha is a fermented tea that's rich in beneficial bacteria, vitamin B and glucaric acid, which is deeply detoxifying for the body. 

​Extra perks? Kombucha not only keeps your gut happy and healthy but is also known to boost energy, promote weight loss, fight bacterial infections and support liver function. 


dairy free probiotics

If you like Japanese food, this is probably already a staple of your diet. For those who have been missing out all these years: miso soup is made from fermented rye, beans, rice or barley.

It’s ultra easy to make (just toss a tablespoon of miso in some hot water) and great for dieters since a cup of miso soup has a mere 66 calories and will fill you up. Just make sure to go dark when choosing miso - the darker it is, the longer it's been fermented. It'll taste stronger but that's 'cause it's packing more gut boosting goodness!


dairy free probiotic foods

From the other side of the globe, sauerkraut is at the top of its probiotic game. Much loved all over Central and Eastern Europe, there are a million and one ways to eat sauerkraut. You have probably already tried it as a condiment. Whether it is on top of your bratwurst or stuffed into some veg, it’s a tasty addition to any meal. Toss some in a sandwich, salad, soup or use it as a side dish for any meal. While it isn’t everyone’s cup of tea, it is an incredibly versatile dish. In other words, keep trying ways to mix things up before you declare that you hate it!

A cup of this probiotic-rich side will give you a good dose of fibre, vitamin C, iron and vitamin B6. It is a great way to get a good dose of everything that you need in a tiny package. 


dairy free probiotics

Here is another Asian treat packed with probiotics. This Korean mainstay is eaten at every dinner by millions of people. Like a spicy sauerkraut, this has all of that good stuff that your body is craving including vitamins A, C, B1 and B2 alongside beta-carotene, calcium, iron and of course probiotics!

If you’ve had kimchi before and weren’t into it, try again. Not all kimchi is created equally! The spice levels are all over the board and different people use different seasonings so there might just be a blend out there that’s perfect for you.


dairy free probiotics

Not all sour pickles are created equal. Most of the pickles you'll find on your supermarket shelves use vinegar and are cooked during the canning process which kills off the beneficial enzymes we're trying to get our hands on. 

Instead, look for pickles that are made using a process called lacto-fermentation which uses sea salt and water to encourage the growth of lactic-acid producing good bacteria. Pickles that are pickled in this manner are bursting with live enzymes and make great foot soldiers in your army of beneficial gut flora!​


non dairy foods

This is a great one for all you vegetarians seeking dairy free probiotic options. This meat alternative has more protein, fibre and probiotics than tofu! It’s also incredibly versatile and vegan-friendly.

You’ll find it fried, sauteed, or grilled and tossed into a wide array of Asian dishes. There are countless way to make it and because the flavour isn’t particularly strong it is easy to find the perfect recipe for you. Scour your local Asian supermarket and you're sure to find some. 

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