Goat milk has a reputation as a natural, gentle, and easy-to-digest product, and those looking for an alternative to cow’s milk tend to think goat milk is a magic solution. Is that true? Not everything that sounds natural is necessarily better—and the nutritional differences are much smaller than they seem.
Is goat milk easier to digest? In most cases—yes. The reason is that the protein structure in goat milk differs slightly from cow’s milk: It contains less casein protein, forming softer clumps in the stomach that break down faster during digestion. This is why some people report feeling lighter and less bloated after drinking goat milk.
However, it’s important to remember that not everyone who experiences discomfort from cow’s milk will feel better with goat milk, because the fat and lactose composition is very similar.
A study published in the Journal of Dairy Science found that only a small percentage of participants with mild sensitivity to cow’s milk reported significant improvement when switching to goat milk. In other words, it’s not a universal solution, but an individual matter.
Another advantage of goat milk is that it contains slightly more medium-chain triglycerides (MCTs), which break down easily and provide readily available energy, but the differences are very small and have no practical impact on health.
Does goat milk have less lactose?
A common myth—but not true.
Lactose, the “milk sugar,” causes digestive issues in 70% of adults in Israel, because the amount of the enzyme that breaks down lactose decreases with age.
The lactose concentration is almost identical in both milks: About 4.5–4.7 grams per 100 ml. This means that people with lactose intolerance usually feel the same after drinking goat milk.
More calcium or protein?
The differences between goat and cow milk are minimal. Protein content is very similar—around 3 grams per 100 ml. Calcium content is also similar, sometimes slightly higher in goat milk, but the differences depend on the specific product.
Is there a difference in calcium absorption? According to research published in the Journal of Physiology and Biochemistry, goat milk shows a slight increase in absorption of calcium, iron, and magnesium, likely due to a different fatty acid composition and a more balanced calcium-to-phosphorus ratio.
Goat milk also contains slightly more zinc and selenium, but the amounts are small and do not justify a health-based preference.
The advantage is in the animal
The benefit of yogurt does not come from the animal, but from the yogurt-making process.
Some people feel better after drinking goat yogurt—not because of the milk type, but because probiotic bacteria break down some of the lactose during fermentation.
Studies have found that probiotic yogurts from any type of milk can reduce symptoms to some degree in people sensitive to lactose.
High-quality goat yogurt, unsweetened and minimally processed, provides excellent probiotic bacteria just like cow yogurt.
Some consumers claim that goat yogurt tastes milder and less sour, but this is a matter of personal preference.
Goat farming—better conditions for animals?
Sometimes yes, but not always.
In small or family farms, goats may live in more natural and comfortable conditions, and sometimes even graze freely. In large-scale industrial production, the differences between goats and cows are minimal. Supervision, hygiene standards, and clear welfare regulations are still required.
Those who prioritize animal welfare should look for products from small farms that advertise open grazing or a sustainable agriculture certification.
So which milk is better?
At this point, some may be asking: If not goat milk, then what? Is lactose-free milk preferable? Not necessarily. It has drawbacks that should not be ignored:
Lactose-free milk is actually regular milk that has undergone a process breaking lactose (milk sugar) into two other sugars—glucose and galactose. This supposedly makes it easier to digest for people with lactose sensitivity.
Its nutritional value is identical to regular milk—it contains quality protein, calcium, vitamin B12, and fats, so it is not a weakened substitute but a more digestible version.
Its taste is slightly sweeter than regular milk—not due to added sugar, but because glucose and galactose (produced from lactose breakdown) are sweeter than lactose itself.
A significant drawback of lactose-free milk: It is not suitable for diabetics.
Studies show that lactose-free milk may raise blood sugar levels faster than regular milk. Since lactose is already broken into monosaccharides (glucose and galactose), their absorption into the blood is faster, potentially causing a sharper increase in blood sugar compared to regular milk. Therefore, diabetics are better off choosing regular milk (if there is no lactose sensitivity) or alternatively, unsweetened plant-based drinks like unsweetened soy milk.
Bottom line: Goat milk is not a “miracle cure,” but it is also not an absolute myth. It can suit those who enjoy its taste or feel it is easier to digest, but it has no significant nutritional advantage over cow’s milk. The choice should be based on personal taste, individual tolerance, and the nutritional values of the specific product—not branding.
For Dr. Maya Rosman’s course: How to improve health and lose weight sensibly and logically, click here.