What are the food substitutes for lactose intolerance? Discover 8 dairy-free options that can help you avoid lactose intolerance symptoms like gas, bloating, and diarrhea.

Drink Milk Without the Lactose

If you enjoy cow’s milk in your cereal or with cookies, you can still include it in your lactose intolerance diet by buying milk that has lactase added to it. Lactase is the enzyme that breaks down the sugar in milk – the enzyme that you don’t make enough of if you have lactose intolerance. Lactase-added milk and milk products are available in most supermarkets. This type of food for lactose intolerance has all the nutrition of regular milk, but it may taste a little sweeter.

Try Soy Milk

The National Academy of Sciences recommends that both men and women 19 to 50 years old should get about 1,000 mg of calcium every day. That translates to about three glasses of milk a day. Since milk and other dairy products account for the majority of calcium in the typical American diet, what can you do if you have lactose intolerance? One option is soy milk fortified with calcium, which may have up to 500 mg of calcium in a serving. However, if your child has a milk allergy – which is different from lactose intolerance – he or she may also be allergic to soy milk. Avoid using soy milk as a substitute for anyone with a milk allergy.

Explore Other Kinds of Milk

Drinking goat, sheep, or buffalo milk will not help your symptoms because all milk from mammals contains lactose. There are, however, milks for a lactose intolerance diet if you don’t like soy milk and still enjoy milk in your morning cereal or coffee. These dairy-free foods typically don’t have natural calcium, but they do have lots of vitamins and antioxidants. Almond milk is loaded with magnesium and vitamin E. Rice milk has almost no saturated fat and plenty of vitamin B12. Coconut milk tastes creamy like cow’s milk, but one drawback is that it has a lot of saturated fat. Other vegetable milks include oat, hemp, and cashew. However, these alternatives to cow’s milk don’t work well as substitutes for cooking, such as in soups or desserts that call for dairy.

Eat Yogurt for Less Lactose

If you have lactose intolerance, the Dietary Guidelines for Americans recommends that you choose dairy products with less lactose, such as yogurt with active bacterial cultures. “Yogurt may cause less bloating because much of the lactose has already been broken down by its ‘good’ bacteria,” explains Dr. Barto. However, frozen yogurt does not have active cultures, so it may not fit into your lactose intolerance diet.

Say Cheese

Fermented cheeses have less lactose than other dairy products, and you may be able to tolerate them in small amounts. They are worth including in your lactose intolerance diet because they are good sources of calcium and protein. Examples of hard or aged cheeses that are low in lactose are Swiss, Parmesan, and blue cheeses. These cheeses typically have less than 2 grams of lactose per ounce, compared with 11 grams in a cup of milk. Try simple cheese and crackers for a boost of calcium, or make these easy Roast Beef and Blue Cheese Spears for an elegant appetizer.

Substitute Sherbet for Ice Cream

If you crave ice cream for dessert, you might be able to substitute sherbet in your lactose intolerance diet. Sherbet does contain some dairy, but it’s a low-lactose food – one cup has about 4 to 6 grams of lactose, about the same amount as a cup of yogurt and half as much as a cup of ice cream. Sherbet is a good example of a hidden source of lactose because you probably don’t think of it as a dairy product. “Other hidden sources of lactose include soups, salad dressings, and processed breakfast foods,” says Barto. Be sure not to include too many of these foods in your diet on a given day, since doing so may bring on lactose intolerance symptoms. If you’re looking for a frozen dessert without any lactose, choose ices or sorbet.

What is Lactose Intolerance?

Lactose intolerance means that your body has trouble breaking down lactose, the natural sugar in milk. You may be able to tolerate some dairy products, but you will also want to stick to a safe lactose intolerance diet. “Avoidance is the best treatment for lactose intolerance, but you need to be sure to get enough calcium in your diet,” says Amy E. Barto, MD, a gastroenterologist at the Lahey Clinic in Burlington, Mass. “You can do this by supplementing your diet with the right food choices.”

8 Food Substitutes for Lactose Intolerance – Lactose Intolerance Awareness

A lactose intolerance diet should include dairy-free foods, but it can allow some dairy as well. Find out what to eat to get sufficient calcium and enjoy your favorite foods without developing lactose intolerance symptoms.

Medically Reviewed

Lactose Intolerance and You

If you have lactose intolerance, it means that your body has trouble breaking down lactose, the natural sugar in milk. You may be able to tolerate some dairy products, but you will also want to stick to a safe lactose intolerance diet. “Avoidance is the best treatment for lactose intolerance, but you need to be sure to get enough calcium in your diet,” says Amy E. Barto, MD, a gastroenterologist at the Lahey Clinic in Burlington, Mass. “You can do this by supplementing your diet with the right food choices.” Find out about the smart — and delicious — food swaps you can make that will help you avoid lactose intolerance symptoms like gas, bloating, and diarrhea.

Drink Milk Without the Lactose

If you like cow’s milk splashed in your cereal or served along with a plate of cookies, you can still include it in your lactose intolerance diet by buying milk that has lactase added to it. Lactase is the enzyme that breaks down the sugar in milk — the enzyme that you don’t make enough of if you have lactose intolerance. Lactase-added milk and milk products are available in most supermarkets. This type of food for lactose intolerance has all the nutrition of regular milk, but it may taste a little sweeter.

Try Soy Milk

The National Academy of Sciences recommends that both men and women 19 to 50 years old should get about 1,000 mg of calcium every day. That translates to about three glasses of milk a day. Since milk and other dairy products account for the majority of calcium in the typical American diet, what can you do if you have lactose intolerance? One option is soy milk fortified with calcium, which may have up to 500 mg of calcium in a serving. However, if your child has a milk allergy — which is different from lactose intolerance — he or she may also be allergic to soy milk. Avoid using soy milk as a substitute for anyone with a milk allergy.

Explore Other Kinds of Milk

Drinking goat, sheep, or buffalo milk will not help your symptoms because all milk from mammals contains lactose. There are, however, milks for a lactose intolerance diet if you don’t like soy milk and still enjoy milk in your morning cereal or coffee. These dairy-free foods typically don’t have natural calcium, but they do have lots of vitamins and antioxidants. Almond milk is loaded with magnesium and vitamin E. Rice milk has almost no saturated fat and plenty of vitamin B12. Coconut milk tastes creamy like cow’s milk, but one drawback is that it has a lot of saturated fat. Other vegetable milks include oat, hemp, and cashew. However, these alternatives to cow’s milk don’t work well as substitutes for cooking, such as in soups or desserts that call for dairy.

Eat Yogurt for Less Lactose

If you have lactose intolerance, the Dietary Guidelines for Americans recommends that you choose dairy products with less lactose, such as yogurt with active bacterial cultures. “Yogurt may cause less bloating because much of the lactose has already been broken down by its ‘good’ bacteria,” explains Dr. Barto. However, frozen yogurt does not have active cultures, so it may not fit into your lactose intolerance diet.

Say Cheese

Fermented cheeses have less lactose than other dairy products, and you may be able to tolerate them in small amounts. They are worth including in your lactose intolerance diet because they are good sources of calcium and protein. Examples of hard or aged cheeses that are low in lactose are Swiss, Parmesan, and blue cheeses. These cheeses typically have less than 2 grams of lactose per ounce, compared with 11 grams in a cup of milk. Try simple cheese and crackers for a boost of calcium, or make these easy Roast Beef and Blue Cheese Spears for an elegant appetizer.

Substitute Sherbet for Ice Cream

If you crave ice cream for dessert, you might be able to substitute sherbet in your lactose intolerance diet. Sherbet does contain some dairy, but it’s a low-lactose food — one cup has about 4 to 6 grams of lactose, about the same amount as a cup of yogurt and half as much as a cup of ice cream. Sherbet is a good example of a hidden source of lactose because you probably don’t think of it as a dairy product. “Other hidden sources of lactose include soups, salad dressings, and processed breakfast foods,” says Barto. Be sure not to include too many of these foods in your diet on a given day, since doing so may bring on lactose intolerance symptoms. If you’re looking for a frozen dessert without any lactose, choose ices or sorbet, which are dairy-free foods.

Increase Dairy-Free Foods With Calcium

“If your lactose intolerance is severe and you need to avoid all dairy foods, you can get plenty of calcium from leafy green vegetables,” suggests Barto. Vegetables high in calcium include rhubarb, spinach, broccoli, and certain greens like kale. For example, one cup of cooked spinach has about 250 mg of calcium. Other foods for a lactose intolerance diet include pinto beans and calcium-fortified orange juice.

Go Fishing for Calcium-Rich Foods

“It’s important to remember that lactose intolerance increases with age,” says Barto. Unfortunately, you also need more calcium as you get older. The recommended daily intake of calcium for people over age 50 is 1,200 mg — which is more calcium than is recommended for a younger adult (1,000 mg). If you’re in this age group and have trouble tolerating dairy, you should take extra care to eat calcium-rich foods without dairy. One way is by eating plenty of seafood. Small fish with soft bones like sardines are especially high in calcium. For example, 3 ounces of sardines with bones serve up more than 300 mg. Other high-calcium fish to include in a lactose intolerance diet are salmon and tuna.

7 Delicious Types of Lactose-Free Ice Cream

If you’re lactose intolerant but don’t want to give up ice cream, you’re not alone.

An estimated 65–74% of adults worldwide are intolerant to lactose, a type of sugar naturally found in dairy products (1, 2).

In fact, the lactose-free market is the fastest-growing segment of the dairy industry. This means that if you’re lactose intolerant but still crave dairy, you’re in luck, as plenty of great lactose-free options exist (3).

Here are 7 delicious types of lactose-free ice cream.

Lactose-free dairy ice creams are usually made by adding a synthetic lactase enzyme into dairy milk. This helps break down the lactose (3, 4).

Alternatively, ice-cream manufacturers sometimes filter lactose out of the milk (3, 4).

Just make sure your product has a label designating it as lactose-free.

Some popular store-bought options include Lactaid Cookies & Cream and Chocolate Chip Cookie Dough, as well as Breyers Lactose Free Natural Vanilla, which is 99% lactose-free.

These products are perfect for those who want the richness of dairy but can’t tolerate lactose.

Summary

Lactose-free ice creams still contain dairy and typically added lactase, an enzyme that digests lactose. There are many popular options on the market. Make sure the label reads “lactose-free.”

If you’re cutting out dairy altogether or do not tolerate it well, dairy-free ice cream may be a more suitable treat for you.

Fortunately, a bounty of delectable, dairy-free ice creams has accompanied the rising popularity of plant-based diets. Given that these ice creams don’t contain dairy, there’s no lactose to worry about — or the unpleasant side effects it can bring, like stomach pain.

Halo Top offers dairy-free options in whimsical flavors like Birthday Cake and Peanut Butter & Jelly.

If chocolate is what you’d rather dig into, Ben & Jerry’s Non-Dairy Chocolate Fudge Brownie is made with almond milk and free of lactose.

Summary

If you’re avoiding dairy altogether, there’s a bounty of dairy-free options on the market. Since these don’t contain dairy, there’s no lactose or stomach pain to worry about.

If you’re vegan and avoid nuts, there are some scrumptious choices for you as well. Because these types of ice cream do not contain dairy, they are also suitable if you avoid lactose.

Many nut-free vegan ice creams swap milk fat for coconut. While coconuts are technically considered a tree nut by the Food and Drug Administration (FDA), they are botanically different from most tree nuts and aren’t as likely to cause allergies (5, 6).

Perfectly Free’s Fudge Swirl is vegan, coconut-based, and free of nuts, lactose, and gluten. Nada Moo! also produces a range of vegan, coconut-based, organic ice creams in quaint flavors, such as Marshmallow Stardust.

Another popular vegan, nut-free option is soy-based ice cream. Tofutti and So Delicious’ Soymilk ice cream are two options leading the way.

Other suitable choices include oat- and rice-based ice creams. Oatly is slowly rolling out a line of oat-milk-based frozen desserts, with classic flavors like strawberry and chocolate in the works.

Other options with wide appeal include So Delicious’ Oatmilk ice cream line or Rice Dream’s Cocoa Marble Fudge.

Summary

If you’re vegan and avoid both nuts and dairy, there are many viable choices for you made from coconut, soy, rice, or oat milk.

If you’re looking for a lighter lactose-free option, you may enjoy fruit-based frozen treats.

Some of the delectable options include banana-based ice creams. A standout in this category is Nana Creme’s Chocolate Covered Banana. It’s both vegan and nut-free.

However, if it’s a refreshing fruit flavor you’re after, you might like Snow Monkey’s line of fruit-based, vegan, paleo-friendly frozen treats with flavors like Passionfruit and Açai Berry.

Frozen fruit bars are another delicious, lactose-free option — just watch out for ingredients like yogurt or other forms of dairy.

Summary

Fruit-based frozen treats are a lighter lactose-free option. Some are banana-based while others are made with a blend of fruits.

Sorbets are naturally lactose-free because they do not contain dairy. They’re typically made from water and fruit juice or purée.

Sherbets, on the other hand, will contain dairy in the form of dairy milk or cream, so be sure to inspect the label.

Sorbabes’ Jam’n Lemon sorbet packs zippy lemony notes. Their entire line is vegan, meaning you can let go of any concerns about lactose.

Summary

Sorbets are naturally lactose-free because they do not contain dairy. Be sure not to confuse them with sherbet, which is typically made with dairy milk or cream.

Gelato is not usually the friendliest option if you’re avoiding lactose. Like sherbet, it traditionally contains milk or milk products.

However, there are some suitable options for those with lactose intolerance.

Talenti makes a line of popular dairy-based gelatos, but they also offer a dairy-free line. Their Cold Brew Sorbetto is made with coconut oil and egg yolks to create creaminess, while their vegan Peanut Butter Fudge Sorbetto uses peanuts.

When scouting for other options, be sure the gelato is labeled dairy-free.

Summary

Gelato is traditionally made with milk and not always the friendliest choice if you’re avoiding lactose. Look for options that are dairy-free.

You might already have the ingredients in your kitchen to whip up your own lactose-free ice cream.

The naturally lactose-free recipes below pack flavor and nutrients. What’s more, you don’t even need an ice cream maker.

Frozen banana ice cream

This recipe, which is sometimes known as “nice cream,” doesn’t get any easier. You’ll need frozen bananas and a good blender.

Ingredients

• bananas
• (optional) lactose-free or nondairy milk

Directions

1. Peel bananas and slice them into 2- or 3-inch chunks. Place them in your freezer for at least 6 hours.
2. Add the frozen bananas to your blender and blend until smooth. If your blender sticks, add a splash of your favorite lactose-free or nondairy milk.
3. If you like a smoother texture, serve and enjoy right away.
4. If you prefer a firmer, more scoopable dessert, transfer your mix to an airtight container and freeze for 2 hours.

This recipe leaves room for a lot of versatility. Feel free to add other frozen fruits, such as strawberries or pineapples, as well as cocoa, spices, or nut butters.

Coconut milk ice cream

Ingredients

• 2 cups (475 ml) of full-fat coconut milk
• 1/4 cup (60 ml) of honey, maple syrup, or agave syrup
• 1/8 teaspoon (0.75 grams) of salt
• 1 1/2 teaspoon (7 ml) of vanilla extract

Directions

1. Mix your ingredients well and transfer to an ice cube tray.
2. Freeze for at least 4 hours.
3. Once frozen solid, add the creamy cubes to your blender. Blend until smooth.
4. Enjoy right away or freeze in an airtight container for longer if you want a firmer texture.

Summary

If you’d rather make a delicious, lactose-free treat yourself, it’s easy. Banana “nice cream” and coconut milk ice cream fit the bill and don’t require an ice cream maker.

The next time you crave a creamy frozen dessert, don’t throw in the spoon. If you don’t tolerate lactose well but still want to enjoy some ice cream, there are plenty of options.

In fact, the lactose-free market is a rapidly growing sector of the dairy industry, bringing you all of your favorites with none of the bellyaches.

Some versions of lactose-free ice cream can even be made at home with just a few ingredients and don’t require an ice cream maker.

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Is gelato ice cream lactose free?

Given that lactose is a sugar naturally found in milk, both real ice cream and traditional ice cream will contain lactose .

Likewise, do pretzels contain no dairy? No pretzels contain lactose or dairy products. Traditional ingredients usually contain sugar, yeast, salt and flour. Some places add butter or offer butter as a filling. It’s worth checking the ingredients, but most of the time you should be fine.

Dairy-free sherbet ice cream? Sherbet (pronounced SHER-bet) is intermediate between sherbet and ice cream and includes dairy ingredients (in small amounts, about 1-2%), but differs markedly from ice cream in taste and texture. Sherbet usually uses citric acid, which can make the taste more tart.

Does McDonald’s ice cream contain lactose? Unfortunately, according to the answer, this is not the case. “Our ice cream is not lactose free,” a McDonald’s spokesperson explained. “It is made from powdered milk, cream, sugar and glucose. A former McDonald’s employee confirmed on Reddit that McFlurry does have a lot of dairy: “I worked at McDonalds for 2 years.

Also, is orange sherbet ice cream dairy-free?

Orange sherbet was my favorite frozen treat as a child. Orange sherbet takes center stage among frozen treats. Ice cream is made from dairy products and eggs, sherbet is made from dairy products, and sorbet is made from dairy products and without eggs.

Content

Cheetos lactose free?

Just Cheetos.

This line produces original and spicy varieties, but they use fewer ingredients and are supposedly of higher quality. Unfortunately, they all contain milk derivatives.

Lactose-free graham crackers?

Classic Graham Crackers are generally dairy-free (although many brands do contain honey, so be sure to check the label if you’re looking for a vegan option!). Since extra dark chocolate and marshmallows are also non-dairy, you know what that means: Smores are also a dairy-free treat!

Starburst Dairy Free?

Starburst contains no milk or other dairy products and is therefore safe to consume on a dairy-free diet.

Blue Bell Sherbet Dairy Free?

Allergen information

Contains milk and derivatives, corn and derivatives.

Can you get lactose-free chocolate?

So typical milk chocolate is made from dairy products and typical white chocolate is made from dairy products. But there are now many vegan chocolate brands that use alternative ingredients such as soy milk powder, milk-free coconut milk powder, cashews, hemp seeds, or oatmeal to make dairy-free milk chocolate and white chocolate.

Is Baskin Robbins dairy free?

Does Baskin Robbins have dairy free options? Yes! Baskin Robbins currently offers non-dairy chocolate chip cookie dough and non-dairy salted fudge ice cream, as well as Daiquiri ice. The cake cone and sugar cone do not contain dairy, but the sugar cone does contain honey.

Can I eat chocolate if I am lactose intolerant?

Lactose intolerance doesn’t mean you have to give up chocolate and other treats that contain milk; You can always opt for dairy-free chocolate and extra-dark chocolate, which are just as delicious.

Are Wendy’s Frosty dairy products free?

Wendy’s does not offer a wide selection of desserts, but most of them contain dairy products. One treat that suits lactose-intolerant sweet tooth is their sugar cookie. The only dairy product it contains is butter, which contains an almost imperceptible amount of lactose. Sorry, Wendy’s ice cream isn’t dairy-free.

Which brand of ice cream is lactose free?

Breyers® Lactose Free

Our lactose free ice cream flavors are ideal for people with lactose sensitivity. It’s the same delicious taste that made us famous, but without the lactose! It now includes two of our best classic flavors: Chocolate and Vanilla.

Can you eat sherbet if you are lactose intolerant?

Sorbets. Sorbets are naturally lactose-free because they are dairy-free. They are usually made from water and fruit juice or puree. Sherbets, on the other hand, will contain dairy in the form of dairy milk or cream, so be sure to check the label.

Does Doritos contain lactose?

Unfortunately for all of us vegan chip lovers, most Doritos flavors are not vegan. They contain ingredients such as cheese, milk, buttermilk, whey, and other milk-based ingredients.

Is Cheez-It lactose free?

Yes, Cheez-It uses cheese dairy as an ingredient.

All products listed have cheese dairy products.

Is there lactose in dark chocolate?

Most dark chocolate is dairy-free. However, you should look closely at the label to make sure the chocolate does not contain dairy ingredients to be on the safe side as it can still cause problems for people with severe milk allergies. Just because a dark chocolate bar is milk-free doesn’t mean it doesn’t cause allergies.

Is there lactose in marshmallows?

Because marshmallows are made from corn syrup, cornstarch, vanilla extract and water, we can safely say that most marshmallows are dairy-free and safe for people on a dairy-free diet.

Are M&Ms available without milk?

This article addresses one of the most frequently asked questions about vegan-friendly candies: Are M&M’s vegan? Unfortunately, all M&M’s flavors are not vegan as they contain milk-based ingredients.

Is Pez milk candy free?

PEZ Candy – Cola

sugar, glucose syrup, acid (citric acid, tartaric acid (L(+)-)), acidity regulator (sodium citrates), sodium carbonates, fully hydrogenated palm oil, emulsifier (mono- and fatty acid diglycerides), fragrance. Lactose free and gluten free. Vegan.

Sweet Tarts dairy free?

All SweeTarts products are dairy-free and should be safe for those with a diary-free lifestyle.

Rainbow sherbet ice cream?

Sherbert or sherbet is made from fruit juice added to milk, cream, eggs or gelatin. It looks a lot like ice cream, doesn’t it? Yes this is true. Thus, with the help of an ice cream maker, you can prepare sorbet with different flavors at home.