If you have a sensitive stomach but still want dairy in your life, choosing the right option matters. Milk, yogurt, cheese, and cottage cheese all behave very differently once they hit your gut. This comparison breaks down how milk stacks up against other common dairy options, focusing purely on what feels easiest to digest.
On our milk page, it scores a 4/10 for digestibility. Let’s see how that compares to the competition.
Milk vs plain yogurt
Winner for digestibility: Plain yogurt (9/10 vs 4/10)
Plain yogurt wins this matchup decisively because:
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Probiotics support digestion.
Live cultures in yogurt help break down lactose and support overall gut health, making it much easier to digest than milk. -
Lower lactose content.
The fermentation process in yogurt breaks down much of the lactose, so there’s less for your body to handle. -
Slower gastric emptying.
The thicker, solid form of yogurt moves through your stomach more slowly than liquid milk, which can feel more stable. -
Pre-digested proteins.
Fermentation partially breaks down proteins, making them less work for your digestive system.
Milk has the edge in:
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Faster hydration.
Liquid milk can be useful for quick hydration, though this doesn’t help with digestibility. -
More complete nutrition profile.
Milk often has more B vitamins and other nutrients per serving, though this varies by processing.
Bottom line: If digestibility is your top priority, plain yogurt is almost always the better choice. Milk is much harder to digest due to high lactose and liquid form.
Milk vs cottage cheese
Winner for digestibility: Cottage cheese (7/10 vs 4/10)
Cottage cheese generally beats milk because:
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Much lower lactose.
The curdling process removes most of the whey (where lactose lives), so cottage cheese has far less lactose than milk. -
Pre-digested proteins.
The curdling process partially breaks down proteins, making them less work for your stomach. -
Slower gastric emptying.
The solid form of cottage cheese moves through your stomach more slowly than liquid milk, which can feel more stable. -
Lower fat options available.
Low-fat cottage cheese has less fat than whole milk, which can make it easier to digest.
Milk has the advantage in:
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Faster digestion.
Liquid milk can move through your system faster than solid cottage cheese, which can reduce the duration of digestive symptoms. -
More hydration.
Milk provides more hydration, though this doesn’t help with digestibility.
Bottom line: Cottage cheese is usually much easier to digest than milk due to lower lactose and pre-digested proteins. If you want dairy protein but find milk too problematic, cottage cheese is a better option.
Milk vs hard cheeses
Winner for digestibility: Depends on the type
This comparison is more nuanced:
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Regular milk (4/10) vs aged hard cheese (3/10):
Aged hard cheese has almost no lactose, which can make it easier for lactose-sensitive people. However, the high fat and dense structure make it harder overall. -
Milk vs fresh cheese:
Fresh cheeses often have similar or higher lactose than milk, plus more fat, making them harder to digest.
Hard cheeses have the edge in:
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Almost zero lactose (aged varieties).
If lactose is your main issue, aged hard cheeses can be easier than milk. -
More flavor per bite.
Strong cheeses offer more flavor, so you might eat less overall, which can reduce digestive load.
Milk has the advantage in:
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Lower fat (skim or low-fat milk).
Low-fat milk has much less fat than cheese, which can make it easier to digest if fat is your main issue. -
Faster digestion.
Liquid milk can move through your system faster than dense cheese, which can reduce the duration of digestive symptoms.
Bottom line: If lactose is your only issue, aged hard cheese might be easier than milk. If fat or overall digestibility is your concern, low-fat milk is usually easier than cheese. For most people, neither is ideal—yogurt or cottage cheese are usually better options.
Milk vs lactose-free milk
Winner for digestibility: Lactose-free milk (usually 6–7/10 vs 4/10)
Lactose-free milk typically beats regular milk because:
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No lactose to digest.
The lactose is pre-digested into glucose and galactose, so there’s no lactose for your body to handle. -
Same nutrition profile.
Lactose-free milk has the same protein, fat, and vitamin content as regular milk, just without the lactose. -
Tastes similar.
Lactose-free milk tastes slightly sweeter but otherwise very similar to regular milk.
However, lactose-free milk still has:
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Casein and whey proteins.
If you’re sensitive to dairy proteins (not just lactose), lactose-free milk won’t help. -
Same fat content.
Whole lactose-free milk has the same fat as whole regular milk, which can still slow digestion.
Bottom line: Lactose-free milk is usually easier than regular milk if lactose is your main issue. However, it’s still not as easy as yogurt or cottage cheese, which have additional benefits like probiotics or pre-digested proteins.
Milk vs A2 milk
Winner for digestibility: A2 milk (usually 6–8/10 vs 4/10)
A2 milk typically beats regular milk because:
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Different protein structure.
A2 milk has a different casein protein structure that some people find easier to digest than A1 milk proteins in regular milk. -
Less inflammatory for some people.
Some people find A2 milk causes less inflammation and digestive stress than A1 milk. -
Same lactose content.
A2 milk has the same lactose as regular milk, so it won’t help if lactose is your only issue.
However, A2 milk still has:
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Same lactose content.
If lactose is your main issue, A2 milk won’t help—you’d need lactose-free milk instead. -
Same fat content.
A2 milk has the same fat as regular milk, which can still slow digestion.
Bottom line: A2 milk can be easier than regular milk if you’re sensitive to A1 proteins, but it won’t help if lactose is your main issue. If you want milk specifically, A2 varieties might be worth trying, but yogurt or cottage cheese are usually still easier overall.
Overall ranking: easiest to hardest
From a pure digestibility perspective, here’s how common dairy options typically rank:
- Plain yogurt (9/10): Best for most people due to probiotics and fermentation.
- Greek yogurt (8–9/10): Very similar to plain yogurt, with even less lactose.
- Cottage cheese (7/10): Good middle ground with decent protein and lower lactose.
- Lactose-free milk (6–7/10): Easier than regular milk if lactose is your issue.
- A2 milk (6–8/10): Easier than regular milk if you’re A1-sensitive.
- Regular milk (4/10): Higher lactose and liquid form can cause issues.
- Hard cheeses (3/10): High fat and dense protein structure make them harder to digest.
Which should you choose?
The best dairy option for you depends on your specific needs:
- If digestibility is your top priority: Start with plain or Greek yogurt. They’re almost always the gentlest options.
- If you want high protein: Greek yogurt or cottage cheese are usually better than milk, with similar protein but easier digestion.
- If you’re lactose-sensitive: Lactose-free milk, yogurt, or cottage cheese are usually safer than regular milk.
- If you want milk specifically: Try lactose-free milk if lactose is your issue, or A2 milk if you’re A1-sensitive.
Remember: these scores are averages. Your individual tolerance matters more than any ranking. Start with small portions of your chosen option and track how you feel.
The bottom line
Milk sits in the lower-middle of the dairy digestibility spectrum: harder than yogurt and cottage cheese, but sometimes easier than hard cheeses depending on your specific sensitivities. Its 4/10 score reflects that it’s high in lactose, moves quickly through your system, and can cause issues for many people.
If you’re choosing between dairy options, plain or Greek yogurt almost always win for pure digestibility. Cottage cheese is also much easier than milk. If you want milk specifically, lactose-free milk or A2 milk might be worth trying, but they’re still not as easy as fermented dairy options.
The key is treating dairy as a tool you can use strategically, not a food category you have to avoid entirely. Start small, track your response, and choose the option that feels best in your body. For most people with sensitive stomachs, that means yogurt or cottage cheese over milk.
Related reading: Want a deeper dive into milk specifically? Check out our article on Milk and Your Gut: Why This Basic Food Can Feel So Complicated