Is Ghee Good for Dairy Intolerance?

Ghee is a fabulous fat which is ideal for enjoying as part of a Keto lifestyle, but is it dairy free and can it be eaten if you have a dairy intolerance or allergy?

What is Ghee?

Ghee is a class of clarified butter which is made from cow or buffalo milk. It is made by melting butter until it has separated into liquid fats and milk solids. Once separated, the milk solids are removed and the liquid re-sets to create ghee.

Often used instead of oil in Middle Eastern cuisines, ghee has also been used in traditional medicine and even in religious rituals where it is referred to as "the sacred fat".

As the clarification process removes milk solids and water, ghee is a more concentrated source of fats compared with butter. Being high in fat with low carbs, ghee is a great food to include as part of your Keto or Low Carb lifestyle.

Is Ghee Dairy Free?

This is the big question that gets loads of people confused. Technically speaking, ghee is made from dairy (cow or buffalo milk), so it starts life as a dairy product. But here's where it gets interesting.

The traditional clarification process transforms ghee into something quite different from regular butter or milk. When you heat butter slowly, the milk solids sink to the bottom and get removed. What's left behind is pure butterfat with virtually none of the components that cause problems for people with dairy issues.

So while ghee originates from dairy, the end product contains little to no lactose, whey, or casein that would typically trigger dairy-related problems. That's why many people who can't tolerate regular dairy find they can enjoy ghee without any trouble.

Does Ghee Have Lactose?

Nearly none! This is brilliant news for anyone dealing with lactose intolerance.

Scientific analysis shows that while butter contains 685-688mg of lactose per 100g, ghee contains a minuscule amount ranging from less than 0.05 to 2.9mg per 100g. That's over 200 times less lactose than butter!

The slow heating process causes the milk solids (which contain the lactose) to separate and sink to the bottom, where they're carefully removed. What remains is pure, golden fat that's virtually lactose-free.

Can Lactose Intolerant People Eat Ghee?

Yes, most people with lactose intolerance can enjoy ghee! With less than 2.9mg of lactose per 100g (compared to butter's 685-688mg), ghee typically falls well below the threshold that triggers symptoms.

The magic happens during the clarification process. When butter is slowly heated over 6-8 hours, the milk solids (containing lactose, whey and casein) sink to the bottom and get removed. What remains is pure butterfat with virtually none of the problematic components.

Many of our customers who struggle with regular dairy tell us they can enjoy ghee without the usual digestive issues. The traditional process was actually developed in hot climates where removing milk solids made dairy shelf-stable and easier to digest.

Everyone's tolerance is different though. Start with a small amount - maybe half a teaspoon - and see how you feel. Most people find they can gradually increase without any issues.

If you've been missing that rich, buttery flavour in your cooking, ghee gives you all the benefits of butter without the lactose problems.

Ghee and Gut Health Benefits

Here's something brilliant about ghee that goes beyond just being low in lactose - it's actually a natural source of butyric acid. This short-chain fatty acid is the primary energy source for the cells lining your colon and plays a vital role in maintaining the integrity of your gut barrier.

Butyric acid has potent anti-inflammatory effects within the digestive tract, which means ghee isn't just easier on your stomach if you're lactose intolerant - it might actually help support your digestive health. Pretty amazing for something that started life as regular butter!

Is Clarified Butter Dairy Free?

Clarified butter, like ghee, starts from dairy but ends up quite different. Both clarified butter and ghee involve removing milk solids from butter, which eliminates most lactose and milk proteins.

The main difference is that ghee is cooked longer than basic clarified butter, giving it that gorgeous nutty flavour and slightly longer shelf life. Both are suitable for most people with lactose intolerance, but neither is completely dairy-free in the strictest sense since they originate from milk.

If you're wondering whether you can use clarified butter instead of ghee, the answer is usually yes - they behave similarly for cooking and have comparable lactose levels.

Ghee vs Butter: The Complete Comparison

If you're wondering whether to make the switch from butter to ghee, here's how they stack up:The numbers tell the story - ghee wins hands down for anyone with lactose issues or anyone who wants to cook at higher temperatures without burning their fat.

Feature	Ghee	Butter
Lactose (per 100g)	<0.05 - 2.9mg	685 - 688mg
Casein & Whey	Trace amounts, nearly free	Small amounts present
Smoke Point	~482°F / 250°C	~350°F / 175°C
Shelf Life	Months at room temp	Weeks in fridge
Flavour	Rich, nutty	Creamy, mild
Best For	High-heat cooking, sautéing	Spreading, low-heat cooking

Understanding Dairy Issues: Allergy vs Intolerance

There's loads of confusion between dairy allergies and intolerances, but they're quite different beasts. Here's what you need to know:

Dairy Allergy (2% of adults):

• Your immune system treats milk proteins (casein/whey) as threats

• Reactions can include rashes, swelling, breathing difficulties

• Can be life-threatening

• Must avoid ALL dairy, including ghee

Dairy Intolerance (65% of adults):

• Your digestive system lacks enzymes to break down lactose

• Causes bloating, cramping, diarrhoea, stomach upset

• Not life-threatening but very unpleasant

• May be able to tolerate ghee due to minimal lactose

The key difference? Allergies involve your immune system and can be dangerous. Intolerances are digestive issues that are uncomfortable but not life-threatening.

If you're unsure which you have, speak with your GP. They can arrange proper testing - usually a blood test in a safe, monitored environment. Never guess when it comes to food allergies.

Signs You May Have a Dairy Intolerance or Allergy

The most common signs and symptoms that you may have a dairy intolerance or allergy are a reaction after eating dairy. As mentioned, this could be anything from a bad stomach to cramps, pains, rashes, swelling and even trouble breathing.

No matter your symptoms, if you think you may have any kind of food allergy or intolerance you should discuss it with your GP as soon as possible - and avoid the food in question in the meantime.

Your GP will be able to arrange tests to identify which food or foods you are intolerant or allergic to. This is usually a blood test which is conducted in a safe and monitored environment.

Is Ghee Safe for Dairy Allergy?

No, absolutely not. This is where we need to be crystal clear. If you have a true dairy allergy (not intolerance), ghee is not safe for you.

Milk is one of the 14 major allergens that must be declared by law on all UK food packaging, which shows just how serious dairy allergies can be. While the clarification process removes most milk proteins, trace amounts of casein and whey can remain. For someone with a milk protein allergy, even these tiny traces can trigger a serious allergic reaction including rashes, swelling, breathing difficulties, or worse.

Dairy allergies are quite different from lactose intolerance. They involve your immune system reacting to milk proteins, and they can be life-threatening. If you have a dairy allergy, we recommend not even trying ghee. It is simply not worth the potential consequences.

If you have a dairy allergy, steer clear of ghee altogether!

Foods to Avoid with a Dairy Intolerance or Allergy

The best way to live with a food intolerance or allergy is to avoid the food you are intolerant or allergic to altogether.

This would be a lot easier if it was a whole food you could easily look out for - but in reality dairy ingredients are often hidden in unsuspecting food products and so it's a little trickier than that!

Here are some of the foods and ingredients to look out for and avoid if you have a dairy allergy or intolerance:

Obvious dairy products:

• Milk

• Butter

• Yoghurt

• Cheese

• Cream

• Ice Cream

• Kefir

• Buttermilk

Hidden dairy ingredients:

• Lactose

• Whey

• Casein

• Milk powder/dried milk

• Milk solids

• Sodium caseinate

• Calcium caseinate

• Lactalbumin

• Lactoglobulin

• Curds

• Ghee (for those with milk allergies)

Foods that often contain hidden dairy:

• Baked goods (breads, cakes, biscuits)

• Processed meats (sausages, deli meats)

• Chocolate and sweets

• Some margarines

• Salad dressings and sauces

• Soups (especially creamy ones)

• Protein powders and supplements

• Some medications and vitamins

How to Cook with Ghee

Ghee is an extremely versatile fat which has many uses in cooking.

Removing the milk solids from butter gives ghee a much higher smoke point, so that it can be used in high heat cooking. It can be used to replace butter or vegetable oils in almost any recipe and is suitable for temperatures from sautéing to deep frying.

When making ghee, once melted it is allowed to simmer and almost caramelise before it is strained, giving an extremely rich taste and nutty aroma. This can explain why ghee is the chosen fat in recipes with huge flavour, such as curries.

Ghee remains soft and buttery at room temperature but will harden and granulate if stored in the fridge. You can use ghee to replace butter or vegetable oil in like for like quantities, simply spoon out of the tub and get cooking. You can also melt ghee and add it to meals and drinks for a boost of healthy fats - ideal for Keto lifestyles.

Hunter & Gather Organic Grass Fed Ghee

Hunter & Gather Grass-Fed Organ Ghee is made using cream from British Grass Fed Cattle, which is certified Organic and is of the highest possible quality.

We don't add anything else to our ghee - none of the fats or vegetable and seed oils often used to bulk out the recipe of poorer quality ghee. Just 100% natural ghee.

The result is a silky smooth and buttery rich ghee, perfect for adding to meals, recipes and your morning Bulletproof Coffee for a boost of healthy fats.