Written by
Louise W Lu, PhD, MPH, BMLS
Reviewed by
Joyce Liu, Associate Holistic Nutrition Coach
Cow’s milk, goat’s milk, buffalo milk, A2 milk, oat milk, almond milk…
The choices are endless—and often overwhelming.
You might wonder:
- Which milk is best for digestion?
- Is goat’s milk really gentler?
- What’s the deal with A2 milk?
- Can plant-based milk replace dairy?
Whether you’re dealing with bloating, lactose intolerance, skin flare-ups, or just want the healthiest option for your family, this blog series is for you.
We’ll break down the science behind each type of milk—animal and plant—so you can choose what truly works for your body, age, and health goals.
Jump to Sections:
Cow, Goat, Buffalo, or Plant — What’s Actually in Your Milk?
Before you choose a milk based on packaging claims like “natural calcium” or “gentle on the gut,” it’s worth looking at what’s really inside—especially when no nutrients have been added.
Animal milks and plant milks differ hugely in their natural nutrition. Here's a side-by-side comparison using unfortified values, so you can see their true nutritional power.
Key Takeaways:
- Animal milks (cow, goat, buffalo) are naturally rich in protein, calcium, and B vitamins.
- A2 milk is a gentler choice for many—offering similar digestive comfort to goat’s milk, but with a more familiar taste and easier availability in stores.
- Goat’s milk is often better tolerated than regular cow’s milk due to its fat structure and A2-like proteins—making it a good choice for those with mild sensitivities. It’s also naturally low in αs1-casein, a milk protein that can cause bloating or mucus for some.
- Buffalo milk is nutrient-dense but very high in fat—best for those needing extra calories or nutrients (e.g., underweight, elderly).
- Plant milks have very low levels of most micronutrients unless fortified.
- Oat milk is the most balanced plant milk in terms of texture and nutrient profile, but check for added sugars.
- Almond milk is extremely low in protein and calcium unless fortified—best used as a light beverage, not as a dairy replacement.
- Coconut and rice milk are low in nearly all nutrients and have limited nutritional value without fortification.
- Fat-soluble vitamins like A and D are present only in animal milk—not in unfortified plant milks.
- If relying on plant milk, check the label and ensure you’re getting added nutrients like calcium and vitamin B12.
👉 Swipe left to view all evaluation criteria
| Milk Type | Protein (g) | Fat (g) | Lactose (g) | Calcium (mg) | Magnesium (mg) | Phosphorus (mg) | Potassium (mg) | Zinc (mg) | Vitamin A (µg) | Vitamin D (IU) | Vitamin B1 (mg) | Vitamin B2 (mg) | Vitamin B12 (µg) | Protein Type | Digestibility | Main Pros | Main Cons |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Regular Cow’s Milk | 3.3 | 3.9 | 4.8 | 120 | 11 | 93 | 150 | 0.4 | 35 | 2 | 0.04 | 0.18 | 0.9 | A1 & A2 β-casein, αs1-casein, whey | Moderate; may cause A1-related symptoms | Widely available; high in protein and calcium; often fortified with vitamins D and B12 | May cause bloating, mucus production, or inflammation in A1-sensitive individuals |
| A2 Cow’s Milk | 3.3 | 3.9 | 4.8 | 120 | 11 | 93 | 150 | 0.4 | 35 | 2 | 0.04 | 0.18 | 0.9 | A2 β-casein, αs1-casein, whey | Improved over regular cow’s milk | Suitable for those sensitive to A1 β-casein; still provides good levels of protein and calcium | Still contains αs1-casein and lactose; not suitable for milk-protein allergies or lactose intolerance |
| Goat’s Milk | 3.1 | 4.1 | 4.4 | 130 | 13 | 111 | 180 | 0.3 | 55 | 2 | 0.05 | 0.14 | 0.1 | A2-like β-casein, very low αs1-casein, whey | Very digestible | Easier to digest for many; low allergenicity; rich in calcium and potassium | Strong taste; low folate and vitamin B12; limited availability and higher cost |
| Buffalo Milk | 4.0 | 7.8 | 4.9 | 195 | 20 | 158 | 195 | 0.5 | 60 | 2 | 0.07 | 0.20 | 1.0 | A2 β-casein, αs1-casein, whey | Dense; hard to digest for some | Very high in calcium and energy; great for weight gain or nutrient replenishment | Excessively rich; can cause bloating or heaviness in sensitive individuals |
| Oat Milk | 1.0 | 1.8 | 0.0 | 25 | 5 | 35 | 70 | 0.2 | 1 | 0 | 0.06 | 0.03 | 0 | Oat globulin (incomplete) | Good for mild digestion | Lactose-free; plant-based; some brands fortified with calcium, D, and B12 | Low in natural protein and calcium unless fortified; may contain added sugars or gums |
| Almond Milk | 0.5 | 1.6 | 0.0 | 20 | 6 | 20 | 40 | 0.2 | 1 | 0 | 0.05 | 0.02 | 0 | Almond globulin (incomplete) | Light and easy | Low calorie; lactose-free; often well tolerated by sensitive stomachs | Extremely low protein and natural nutrients; not suitable for growing children or elderly as primary milk |
| Coconut Milk | 0.3 | 3.0 | 0.0 | 15 | 4 | 15 | 40 | 0.1 | 1 | 0 | 0.02 | 0.01 | 0 | Trace coconut protein (incomplete) | Varies; not nutritionally dense | Creamy texture; good taste in culinary use; free from allergens | Low protein and calcium; not a complete nutritional substitute; not suitable for kids or pregnant women alone |
| Rice Milk | 0.3 | 1.0 | 0.0 | 15 | 3 | 15 | 30 | 0.1 | 1 | 0 | 0.02 | 0.01 | 0 | Rice glutelin (incomplete) | Gentle but very thin | Hypoallergenic; lowest allergen potential; easy to digest | Very high glycaemic index; almost no protein or micronutrients unless fortified; not suitable for diabetics |
*All values based on unfortified milk. Nutrient density may vary by brand and region.
Which Milk Is Gentlest on Digestion?
Have you ever felt bloated, gassy, or had a weird stomach after drinking milk? You’re not alone. Many people experience digestive discomfort with regular milk, and they often don't know why.
Let’s break down why some milks are easier on your stomach—and which ones to try if milk hasn’t always loved you back.
1. The A1 vs A2 Protein Difference
Regular cow’s milk usually contains a type of protein called A1 beta-casein. Some people’s bodies don’t handle it well. It can lead to bloating, discomfort, or that heavy feeling after drinking milk.
A2 milk comes from cows that naturally produce only A2 beta-casein. It’s closer to the kind of protein found in goat’s milk—and even human milk. Many people find it easier to digest.
2. Why Goat’s Milk Might Be Even Gentler
Goat’s milk, like A2 milk, doesn’t have A1 protein—and it also contains very low levels of αs1-casein, a milk protein that may cause bloating or mucus in some people. This makes it a good option for those with extra sensitive stomachs.
But for most people, A2 milk provides the same comfort, with a more familiar taste and easier availability in everyday shops. It’s a practical choice if you want to stay within the dairy world without upsetting your gut.
3. What About Lactose?
Lactose is the natural sugar in milk. If your body doesn’t make enough of the enzyme to digest it (called lactase), it can cause gas, bloating, or diarrhea. This is called lactose intolerance.
All animal milks (even A2 and goat’s milk) contain lactose. If you’re lactose intolerant, try lactose-free milk or plant milks like oat, almond, or rice instead.
4. Are Plant Milks Easier?
Plant milks don’t have lactose or animal proteins. That makes them a great option for people with both lactose issues and milk protein sensitivity.
Just remember: plant milks are often low in natural calcium and protein unless they’re fortified. Look for brands that say “fortified with calcium and vitamin D.”
So, What Should You Try?
- Feel heavy or gassy after milk? Try A2 milk or goat’s milk.
- Have a very sensitive stomach? Goat’s milk may be best.
- Lactose intolerant? Go for lactose-free milk or a fortified plant milk.
- Need something very gentle? Rice milk is the most hypoallergenic—but not very nutritious unless fortified.
In short: if milk makes your belly feel weird, there’s probably a better option out there. And now you know where to start looking.
Final Thoughts
Milk isn’t one-size-fits-all. The right choice depends on your gut, your goals, and what works for you. With A2, goat, buffalo, and plant options, there’s something gentler for everyone.
Authors:
Joyce Liu
Associate Holistic Nutrition Coach
With over 12 years of experience in the dairy industry and a strong background in cross-border brand strategy, Joyce is currently pursuing formal training in nutritional science. Her work bridges the fields of food science, consumer behavior, and public health. Passionate about evidence-based nutrition, she is committed to translating scientific research into trustworthy health solutions that empower consumers to make informed dietary choices.
