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Lactose-Friendly Holiday Guide

Thanksgiving · Thu, Nov 26

Enjoy the holiday foods you love.

Mashed potatoes, mac & cheese, pumpkin pie. This is your guide to a Thanksgiving plate with less second-guessing, from the first bite to the last slice.

Start your 21 days
Start byNov 5

Start by Nov 5 to be 21 days into your routine by Thanksgiving (Thu, Nov 26).

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Day 1 · Nov 5Day 21 · Nov 25🦃 Nov 26

During your first 21 days, keep your regular lactase routine. See Your First 21 Days.

Know what's on your plate

Grams of lactose per 100 g of food (about 3.5 oz). Your serving may be bigger or smaller.

LowUnder 1 g

🧀Parmigiano Reggiano<0.01 g
🧀Pecorino Romano<0.01 g
🫕Gruyère, Emmentaler<0.1 g
🧀Cheddar0.5 g
🥔Mashed potatoes (whole milk + butter)0.71 g

Medium1–3 g

🥐Dinner rolls, sweet1.06 g
🧈Butter1.1 g
🧀Mac & cheese (frozen entrée)1.23 g
🥧Pumpkin pie (store-bought)2.0 g
🍦Heavy whipping cream2.92 g

HigherOver 3 g

🍰Cream cheese (cheesecake base)3.76 g
🍨Ice cream (strawberry)4.43 g
🥛Whole milk4.9 g
🎄Eggnog7.84 g
🍲 Gravy, stuffing & casseroles: these vary by recipe. Gravy and many packaged mixes can contain lactose, and boxed, canned, and prepared foods may contain milk products, so it depends on what the cook used. Values above are estimates and vary by recipe, brand, and portion.

Your Thanksgiving day

  1. 🌅MorningYour daily capsuleTake once daily in the morning, ideally on an empty stomach, with water.
  2. 🦃The mealFill your plateEnjoy the dishes you love. In your first 21 days, keep your regular lactase routine too.
  3. 🥧DessertSave room for piePumpkin, pecan, or apple. Pick your favorite and enjoy it with the table.
  4. 🎉Through New Year'sKeep it goingLeftovers, parties, holiday cookies. Continued daily use for best results.

Hosting checklist

  • Ask guests about lactose intolerance and milk allergy with the invite.
  • Label dishes made with milk, cream, butter, or cheese.
  • Read labels on gravy mixes, rolls, and stuffing mix.
  • Serve whipped cream and ice cream on the side.
  • Add aged hard cheeses to the cheese board.
  • Share this guide with the family group chat.
65%

What the research found

lower combined daily symptom scores with the studied strain versus placebo over two weeks.*

*Randomized, double-blind, placebo-controlled pilot study of 21 lactose maldigesters (Ramakrishnan et al., 2025). The study tested the strain, not the finished Holy Cow! product.

One capsule a day to support lactose digestion*

Holy Cow! is a once-daily probiotic + prebiotic. Take once daily in the morning, ideally on an empty stomach, with water. Keep your regular lactase routine for the first 21 days; continued daily use for best results.*

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FAQs

How much lactose is in a typical holiday meal?

It depends on the recipe and portion. NIDDK notes many people with lactose intolerance can have about 12 grams of lactose, the amount in about 1 cup of milk, with no or mild symptoms.

Which holiday foods are lowest in lactose?

Aged hard cheeses like Parmigiano Reggiano and Pecorino Romano (under 0.01 g per 100 g) and cheddar (0.5 g). Mashed potatoes made with whole milk and butter come in around 0.71 g per 100 g.

Which holiday treats are higher in lactose?

Eggnog (7.84 g per 100 g), ice cream (4.43 g for strawberry), and cream cheese, the base of most cheesecakes (3.76 g).

Does gravy or stuffing have lactose?

It depends on the recipe. Gravy and many packaged mixes can contain lactose, so check labels or ask the cook.

When should I start Holy Cow! before Thanksgiving?

Start by November 5 to be 21 days into your routine by Thanksgiving, Thursday, November 26. Take once daily in the morning, ideally on an empty stomach, with water, and keep your regular lactase routine for the first 21 days.

Is lactose intolerance the same as a milk allergy?

No. A milk allergy is an immune reaction to milk proteins. If you have a milk allergy, talk to your doctor. Learn more in Lactose Intolerance vs. Milk Allergy.

Keep reading

How Much Lactose Is In That?Does Lactose Intolerance Get Worse With Age?Your First 21 Days

Sources

  1. NIDDK. Eating, diet, & nutrition for lactose intolerance. niddk.nih.gov
  2. Facioni MS, et al. Nutritional management of lactose intolerance: the importance of diet and food labelling. J Transl Med. 2020;18:260. Table 1. PMC7318541
  3. USDA FoodData Central, SR Legacy (lactose per 100 g): mashed potatoes, whole milk and butter (FDC 168555); rolls, dinner, sweet (174107); macaroni and cheese, frozen entrée (173342); pie, pumpkin, commercially prepared (172787); cream, heavy whipping (170859); cheese, cream (173418); ice creams, strawberry (168810); eggnog (171258). fdc.nal.usda.gov
  4. Ramakrishnan M, et al. Gut Microbes Reports. 2025. doi:10.1080/29933935.2025.2508199. PMC12940102

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This page is general information, not medical advice. Lactose intolerance is not the same as a milk allergy; if you have a milk allergy, talk to your doctor.