What foods can people with lactose intolerance safely consume. How to manage lactose intolerance through diet. What are the best sources of calcium and vitamin D for lactose intolerant individuals. How to identify hidden sources of lactose in food products.

Understanding Lactose Intolerance: Causes and Symptoms

Lactose intolerance is a condition where the body cannot properly digest lactose, a sugar found in milk and dairy products. This occurs due to a deficiency in lactase, the enzyme responsible for breaking down lactose. When lactose intolerant individuals consume dairy, they may experience uncomfortable symptoms such as bloating, gas, and diarrhea.

Is lactose intolerance the same as a milk allergy? No, lactose intolerance is different from a milk allergy. Lactose intolerance is a digestive issue, while a milk allergy is an immune system response to milk proteins.

Navigating Dairy Consumption with Lactose Intolerance

Contrary to popular belief, most people with lactose intolerance can consume some amount of dairy without experiencing severe symptoms. Research suggests that many individuals can tolerate up to 12 grams of lactose – equivalent to about one cup of milk – with minimal discomfort.

Strategies for Incorporating Dairy into Your Diet

• Consume small amounts of milk with meals
• Gradually introduce dairy products to assess tolerance
• Try yogurt and hard cheeses, which are often better tolerated
• Use lactase enzyme supplements when consuming dairy

Can lactose intolerant individuals ever enjoy ice cream? Yes, many people with lactose intolerance can enjoy small amounts of ice cream, especially when consumed alongside other foods or with a lactase supplement. However, individual tolerance levels vary, so it’s essential to listen to your body.

Lactose-Free and Lactose-Reduced Products: A Viable Alternative

For those who struggle with regular dairy, lactose-free and lactose-reduced milk and milk products offer a nutritious alternative. These products are widely available in grocery stores and provide the same nutritional benefits as their lactose-containing counterparts.

How are lactose-free milk products made? Lactose-free milk is produced by adding the lactase enzyme to regular milk, which breaks down the lactose into simpler sugars that are easier to digest. This process doesn’t affect the milk’s nutritional content.

Essential Nutrients: Ensuring Adequate Calcium and Vitamin D Intake

Individuals with lactose intolerance must pay special attention to their calcium and vitamin D intake, as dairy products are a primary source of these nutrients. Fortunately, there are numerous non-dairy sources of calcium and vitamin D available.

Non-Dairy Calcium Sources

• Canned fish with soft bones (salmon, sardines)
• Leafy green vegetables (broccoli, kale, collard greens)
• Oranges and calcium-fortified orange juice
• Almonds, Brazil nuts, and dried beans
• Tofu processed with calcium sulfate
• Calcium-fortified cereals and plant-based milk alternatives

Vitamin D Sources

• Eggs
• Fatty fish (salmon, mackerel, tuna)
• Vitamin D-fortified cereals and juices
• Sunlight exposure (with proper sun safety precautions)

Are calcium supplements necessary for lactose intolerant individuals? While it’s best to obtain nutrients from whole foods, some people may benefit from calcium supplements. Consult with a healthcare provider or registered dietitian to determine if supplements are necessary for your individual needs.

Hidden Sources of Lactose: Reading Labels and Identifying Ingredients

Lactose can be found in many unexpected food products, making it crucial for lactose intolerant individuals to carefully read ingredient labels. Some common hidden sources of lactose include:

• Baked goods (bread, pancakes, cookies, cakes)
• Processed foods (breakfast cereals, instant potatoes, soups)
• Margarine and salad dressings
• Processed meats (bacon, sausage, hot dogs, lunch meats)
• Protein powders and meal replacement shakes
• Non-dairy coffee creamers and whipped toppings

When reading labels, look out for these terms that indicate the presence of lactose:

1. Milk
2. Lactose
3. Whey
4. Curds
5. Milk by-products
6. Dry milk solids
7. Nonfat dry milk powder

Can medications contain lactose? Yes, some prescription and over-the-counter medications may contain small amounts of lactose as a filler or binding agent. If you’re highly sensitive to lactose, consult your healthcare provider or pharmacist about potential lactose content in your medications.

Exploring Lactose-Free Alternatives: Plant-Based Options

For those who prefer to avoid dairy altogether or have severe lactose intolerance, there are numerous plant-based alternatives available. These options can provide similar nutritional benefits and can be used in cooking and baking as substitutes for dairy products.

Popular Plant-Based Milk Alternatives

• Soy milk
• Almond milk
• Oat milk
• Coconut milk
• Rice milk
• Cashew milk

When choosing plant-based alternatives, opt for fortified versions to ensure adequate intake of calcium, vitamin D, and other essential nutrients typically found in dairy products.

Are all plant-based milk alternatives nutritionally equivalent to cow’s milk? No, the nutritional content of plant-based milk alternatives can vary significantly. Some may be lower in protein or certain vitamins and minerals compared to cow’s milk. It’s important to read nutrition labels and choose products that best meet your nutritional needs.

Dining Out with Lactose Intolerance: Tips and Strategies

Eating out can be challenging for individuals with lactose intolerance, but with some planning and communication, it’s possible to enjoy meals at restaurants without discomfort.

Strategies for Dining Out

• Research restaurant menus in advance
• Communicate your dietary needs to the server or chef
• Ask about ingredient lists and preparation methods
• Request dairy-free alternatives or substitutions
• Carry lactase enzyme supplements as a precaution

Many restaurants now offer lactose-free or dairy-free options to accommodate various dietary needs. Don’t hesitate to ask about these alternatives when dining out.

How can I politely communicate my lactose intolerance to restaurant staff? When dining out, inform your server about your lactose intolerance before ordering. You can say something like, “I have lactose intolerance. Could you please help me identify menu items that don’t contain dairy or have dairy-free options available?”

Cooking and Baking for Lactose Intolerance: Adaptations and Substitutions

Adapting recipes to accommodate lactose intolerance doesn’t mean sacrificing flavor or texture. With a few simple substitutions, you can continue to enjoy your favorite dishes without discomfort.

Common Dairy Substitutes in Cooking and Baking

• Plant-based milk alternatives (for milk)
• Coconut cream or cashew cream (for heavy cream)
• Dairy-free margarine or oil (for butter)
• Nutritional yeast (for cheese flavor)
• Silken tofu (for creamy textures)
• Mashed banana or applesauce (for moisture in baking)

When adapting recipes, keep in mind that different substitutes may affect the final texture and flavor of your dish. Experimentation and adjusting quantities may be necessary to achieve the desired result.

Can lactose-free milk be used as a direct substitute for regular milk in recipes? In most cases, yes. Lactose-free milk can be used as a 1:1 replacement for regular milk in cooking and baking without significantly altering the recipe’s outcome.

The Role of Probiotics in Managing Lactose Intolerance

Probiotics, the beneficial bacteria found in fermented foods and supplements, may help some individuals with lactose intolerance better digest dairy products. While research is ongoing, some studies suggest that certain probiotic strains can improve lactose digestion and reduce symptoms of intolerance.

Probiotic-Rich Foods

• Yogurt with live active cultures
• Kefir
• Sauerkraut
• Kimchi
• Kombucha
• Miso

Incorporating these foods into your diet may help improve your overall gut health and potentially increase your tolerance to lactose. However, it’s important to start with small amounts and monitor your body’s response.

Do all probiotics help with lactose intolerance? Not all probiotic strains have been shown to help with lactose digestion. Some strains, particularly Lactobacillus and Bifidobacterium species, have demonstrated more promising results in improving lactose tolerance. Consult with a healthcare provider or registered dietitian for personalized advice on probiotic supplementation.

Monitoring Nutritional Status: Ensuring a Balanced Diet

While managing lactose intolerance, it’s crucial to ensure that your diet remains nutritionally balanced. Regular check-ins with a healthcare provider or registered dietitian can help identify any potential nutrient deficiencies and guide you in making appropriate dietary choices.

Key Nutrients to Monitor

• Calcium
• Vitamin D
• Protein
• Vitamin B12
• Riboflavin (Vitamin B2)
• Phosphorus

Your healthcare provider may recommend periodic blood tests to assess your nutritional status and make recommendations for dietary changes or supplements if necessary.

How often should lactose intolerant individuals have their nutritional status evaluated? The frequency of nutritional evaluations can vary depending on individual factors such as age, overall health, and severity of lactose intolerance. Generally, an annual check-up with a healthcare provider or registered dietitian is recommended, but some individuals may require more frequent monitoring.

Lactose Intolerance in Children: Special Considerations

Managing lactose intolerance in children requires careful attention to ensure proper growth and development. While lactose intolerance is less common in young children, it can develop over time, particularly in certain ethnic groups.

Tips for Managing Lactose Intolerance in Children

• Work with a pediatrician or pediatric dietitian to develop an appropriate dietary plan
• Gradually introduce lactose-containing foods to determine tolerance levels
• Ensure adequate calcium and vitamin D intake through fortified non-dairy sources
• Consider lactase enzyme supplements under medical supervision
• Educate children about their condition and how to manage it in social situations

It’s important to note that some children may outgrow lactose intolerance or experience changes in their tolerance levels as they age.

Can lactose intolerant children still get enough calcium for proper bone development? Yes, with proper planning and guidance from a healthcare provider, lactose intolerant children can meet their calcium needs through a combination of lactose-free dairy products, calcium-fortified alternatives, and non-dairy calcium sources.

The Future of Lactose Intolerance Management: Emerging Research and Treatments

As our understanding of lactose intolerance grows, researchers continue to explore new ways to manage the condition and improve quality of life for those affected. Some areas of ongoing research include:

• Development of more effective lactase enzyme supplements
• Exploration of prebiotics and probiotics to enhance lactose digestion
• Investigation of genetic factors influencing lactose intolerance
• Advancements in lactose-free food technology
• Potential for microbiome manipulation to improve lactose tolerance

While these areas of research show promise, it’s important to remember that managing lactose intolerance is highly individual. What works for one person may not work for another, and it’s crucial to work with healthcare providers to develop a personalized management plan.

Will there ever be a cure for lactose intolerance? While a “cure” in the traditional sense may not be likely, ongoing research aims to develop more effective management strategies and treatments. Future advancements may significantly improve the quality of life for individuals with lactose intolerance, potentially allowing for greater dietary flexibility.

Psychological Aspects of Living with Lactose Intolerance

Living with lactose intolerance can have psychological impacts that extend beyond physical symptoms. Some individuals may experience anxiety around food choices, social isolation due to dietary restrictions, or frustration with limited options in certain settings.

Coping Strategies for the Emotional Aspects of Lactose Intolerance

• Educate friends and family about your condition to foster understanding and support
• Join support groups or online communities for individuals with lactose intolerance
• Practice mindfulness and stress-reduction techniques to manage anxiety around food choices
• Work with a mental health professional if dietary restrictions are significantly impacting your quality of life
• Focus on the foods you can enjoy rather than dwelling on restrictions

Remember that managing lactose intolerance is a journey, and it’s okay to have ups and downs. With time and practice, most people develop strategies that allow them to navigate their dietary needs confidently.

How can I maintain a positive relationship with food while managing lactose intolerance? Focus on the variety of foods you can enjoy, experiment with new recipes and cuisines that naturally exclude dairy, and celebrate the positive aspects of your diet, such as increased consumption of nutrient-rich plant-based foods.

Eating, Diet, & Nutrition for Lactose Intolerance

How should I change my diet if I have lactose intolerance?

Talk with your doctor or a dietitian about changing your diet to manage lactose intolerance symptoms while making sure you get enough nutrients. If your child has lactose intolerance, help your child follow the dietary plan recommended by a doctor or dietitian.

To manage your symptoms, you may need to reduce the amount of lactose you eat or drink. Most people with lactose intolerance can have some lactose without getting symptoms.

Foods that contain lactose

You may not need to completely avoid foods and beverages that contain lactose—such as milk or milk products. If you avoid all milk and milk products, you may get less calcium and vitamin D than you need.

People with lactose intolerance can handle different amounts of lactose. Research suggests that many people could have 12 grams of lactose—the amount in about 1 cup of milk—without symptoms or with only mild symptoms. ^5,6

You may be able to tolerate milk and milk products if you

• drink small amounts of milk at a time and have it with meals
• add milk and milk products to your diet a little at a time and see how you feel
• try eating yogurt and hard cheeses, like cheddar or Swiss, which are lower in lactose than other milk products
• use lactase products to help digest the lactose in milk and milk products

Try eating yogurt and hard cheeses, which some people find easier to tolerate than other milk products.

Lactose-free and lactose-reduced milk and milk products

Using lactose-free and lactose-reduced milk and milk products may help you lower the amount of lactose in your diet. These products are available in many grocery stores and are just as healthy for you as regular milk and milk products.

Calcium and Vitamin D

If you are lactose intolerant, make sure you get enough calcium and vitamin D each day. Milk and milk products are the most common sources of calcium.

Many foods that do not contain lactose are also sources of calcium. Examples include:

• fish with soft bones, such as canned salmon or sardines
• broccoli and leafy green vegetables
• oranges
• almonds, Brazil nuts, and dried beans
• tofu
• products with labels that show they have added calcium, such as some cereals, fruit juices, and soy milk

If you are lactose intolerant, make sure you get enough calcium each day.

Vitamin D helps your body absorb and use calcium. Be sure to eat foods that contain vitamin D, such as eggs and certain kinds of fish, such as salmon. Some ready-to-eat cereals and orange juice have added vitamin D. Some milk and milk products also have added vitamin D. If you can drink small amounts of milk or milk products without symptoms, choose products that have added vitamin D. Also, being outside in the sunlight helps your body make vitamin D.

Talk with your doctor or dietitian about whether you are getting the nutrients you need. For safety reasons, also talk with your doctor before using dietary supplements or any other complementary or alternative medicines or practices. Also talk with your doctor about sun exposure and sun safety.

What foods and drinks contain lactose?

Lactose is in all milk and milk products and may be found in other foods and drinks.

Milk and milk products may be added to boxed, canned, frozen, packaged, and prepared foods. If you have symptoms after consuming a small amount of lactose, you should be aware of the many products that may contain lactose, such as

• bread and other baked goods, such as pancakes, biscuits, cookies, and cakes
• processed foods, including breakfast cereals, instant potatoes, soups, margarine, salad dressings, and flavored chips and other snack foods
• processed meats, such as bacon, sausage, hot dogs, and lunch meats
• milk-based meal replacement liquids and powders, smoothies, and protein powders and bars
• nondairy liquid and powdered coffee creamers, and nondairy whipped toppings

You can check the ingredient list on packaged foods to see if the product contains lactose. The following words mean that the product contains lactose:

• milk
• lactose
• whey
• curds
• milk by-products
• dry milk solids
• nonfat dry milk powder

A small amount of lactose may be found in some prescription and over-the-counter medicines. Talk with your doctor about the amount of lactose in medicines you take, especially if you typically cannot tolerate even small amounts of lactose.

References

Foods to Eat and Avoid

If you are lactose intolerant, you may experience symptoms after eating dairy products and some prepared foods that contain dairy. Some dairy products have less lactose than others.

The lactose-free diet is a common eating pattern that eliminates or restricts lactose, a type of sugar in milk.

Although most people are aware that milk and dairy products typically contain lactose, there are many other hidden sources of this sugar in the food supply.

In fact, many baked goods, candies, cake mixes, and cold cuts contain lactose as well.

This article takes a closer look at which foods you should eat and avoid as part of a lactose-free diet.

Lactose is a type of simple sugar found naturally in milk and milk products. It’s typically broken down by lactase, an enzyme in the small intestine.

However, many people are unable to produce lactase, which results in an inability to digest the lactose in milk.

In fact, it’s estimated that approximately 65% of the world’s population is lactose intolerant, meaning that they’re unable to digest lactose (1).

For those with lactose intolerance, consuming products that contain lactose can trigger adverse side effects like stomach pain, bloating, and diarrhea (2).

Fortunately, following a lactose-free diet can minimize symptoms for those with this condition.

Some people may also adopt a lactose-free diet to decrease their consumption of milk products, which they may desire to do for personal, religious, or health reasons, as well as environmental or ethical concerns (3).

Others may choose to eliminate lactose as part of a dairy-free diet, which is recommended for those with an allergy to the proteins in milk, including casein or whey (4).

summary

Those with lactose intolerance may choose to adopt a lactose-free diet to alleviate symptoms. Some people may also choose to follow a lactose-free diet to decrease their consumption of dairy products.

Many foods can be enjoyed as part of a healthy, lactose-free diet, including:

• Fruits: apples, oranges, berries, peaches, plums, grapes, pineapples, mangoes
• Vegetables: onions, garlic, broccoli, kale, spinach, arugula, collard greens, zucchini, carrots
• Meat: beef, lamb, pork, veal
• Poultry: chicken, turkey, goose, duck
• Seafood: tuna, mackerel, salmon, anchovies, lobster, sardines, clams
• Eggs: egg yolks and egg whites
• Soy foods: tofu, tempeh, natto, miso
• Legumes: black beans, kidney beans, lentils, pinto beans, chickpeas
• Whole grains: barley, buckwheat, quinoa, couscous, wheat, farro, oats
• Nuts: almonds, walnuts, pistachios, cashews, Brazil nuts, hazelnuts
• Seeds: chia seeds, flax seeds, sunflower seeds, pumpkin seeds
• Milk alternatives: lactose-free milk, rice milk, almond milk, oat milk, coconut milk, cashew milk, hemp milk
• Lactose-free yogurts: coconut yogurt, almond milk yogurt, soy yogurt, cashew yogurt
• Healthy fats: avocados, olive oil, sesame oil, coconut oil
• Herbs and spices: turmeric, oregano, rosemary, basil, dill, mint
• Beverages: water, tea, brewed coffee, coconut water, juice

Keep in mind that lactose-free products made from milk should be avoided by those with a dairy allergy, as they may contain milk proteins like casein or whey.

summary

Many healthy foods can easily fit into a lactose-free diet, including fruits, vegetables, whole grains, nuts, seeds, and legumes.

Lactose is found primarily in milk products, including yogurt, cheese, and butter. However, it’s also found in a variety of other prepared foods.

Dairy products

Certain dairy products contain low amounts of lactose and can be tolerated by many with lactose intolerance.

For example, butter contains only trace amounts and is unlikely to cause symptoms for those with lactose intolerance unless very high amounts are consumed. Notably, clarified butter contains almost no lactose (5, 6).

Meanwhile, certain types of yogurt contain beneficial bacteria that can assist with the digestion of lactose (7).

Other dairy products that often contain low amounts of lactose include kefir, skyr, aged or hard cheeses, and heavy cream (5, 6, 8).

Although these foods may be well tolerated by those with mild lactose intolerance, people with a milk allergy or those avoiding lactose for other reasons may still want to eliminate these ingredients from their diet.

Here are some dairy products that you may want to avoid as part of a lactose-free diet:

• milk — all types of cow’s milk, goat’s milk, and buffalo milk
• cheese — especially soft cheeses, such as cream cheese, cottage cheese, mozzarella, and ricotta
• butter
• yogurt
• ice cream, frozen yogurt, and dairy-based sherbet
• buttermilk
• sour cream
• whipped cream

Prepared foods

In addition to being present in dairy products, lactose can be found in many other prepared food products.

Checking the label for added dairy may help identify whether a product contains lactose.

Here are a few foods that may contain lactose:

• convenience meals
• instant potato mixes
• cream-based or cheesy sauces, soups, and gravies
• bread, tortillas, crackers, and biscuits
• baked goods and desserts
• creamed vegetables
• candies, including chocolates and confectioneries
• waffle, pancake, muffin, and cake mixes
• breakfast cereals
• processed meats, including hot dogs, bacon, sausage, and cold cuts
• instant coffee
• salad dressings
• flavored potato chips

summary

Lactose is commonly found in dairy products, including milk, cheese, and butter. It may also be present in many prepared foods, such as baked goods, cream-based sauces, and processed meats.

If you’re unsure whether a specific food contains lactose, checking the label can be very useful.

Look for added milk or dairy products, which may be listed as milk solids, whey, or milk sugar.

Other ingredients that indicate a product may contain lactose include:

• butter
• buttermilk
• cheese
• condensed milk
• cream
• curds
• evaporated milk
• goat’s milk
• lactose
• malted milk
• milk
• milk byproducts
• milk casein
• milk powder
• milk sugar
• powdered milk
• sour cream
• whey
• whey protein concentrate

Keep in mind that, despite having a similar name, ingredients like lactate, lactic acid, and lactalbumin are unrelated to lactose.

summary

Checking the label for added milk or dairy products can help determine whether a product may contain lactose.

Lactose is a type of milk sugar found in a variety of foods, including dairy products and many processed or prepared foods like soups, sauces, and breakfast cereals.

Fortunately, many foods can be enjoyed as part of a lactose-free diet, including fruits, veggies, whole grains, legumes, and proteins.

Additionally, checking the label of your favorite foods is a simple strategy to determine whether a product contains lactose.

How to eat deliciously and safely with lactose intolerance – MyGenetics Blog

With lactase deficiency, the diet is selected individually and depends on the severity of the symptoms. To adjust the diet, you need to consult a doctor or nutritionist.

It is important to balance the intake of macro- and micronutrients, to prevent deficiency of protein, vitamins of group D, calcium and to choose the optimal affordable replacement for dairy products.

Based on lactose-free products. At the same time, it is possible to expand the diet and add a small amount of dairy products.

Supplements can be supplements and enzymes containing lactase. They are taken in capsules or used in home-made lactose-free fermented milk products.

WHAT FOODS CONTAIN LACTOSE?

Milk and dairy products of animal origin naturally contain lactose. In addition, many commercial products may include added milk sugar.

Any product containing milk, whey, contains lactose. Milk derivatives are found in industrially processed, canned, frozen and prepared foods. Some products contain “hidden lactose” that is not declared on the packaging.

The list of non-recommended products is impressive:
• processed meat products,
• ham and sausage,
• puree soups,
• certain types of mashed potatoes,
• omelet,
• cheese sauces and salad dressings,
• mayonnaise and margarine,
• bread and other baked goods,
• muesli bars and breakfast cereals,
• powdered protein shakes and bars,
• instant potatoes and soups,
• ice cream and ready-made smoothies,
• lollipops and chocolate,
• custard and condensed milk,
• creamer substitutes for coffee and whipped cream,
• chips and other prepared snacks.

About 20% of prescription drugs, including birth control pills, and 6% of over-the-counter drugs, such as heartburn, contain lactose.

DAIRY PRODUCTS WITH LACTOSE INTOLERANCE

Certain dairy products, such as cheese or yogurt, are made using fermentation processes that break down most of the lactose. Yogurts with live cultures, cheeses in which lactose is fermented by bacteria will be especially safe. Fatty (butter, cream) and fermented (cheeses, yogurts, cottage cheese 9%) products will not bring pronounced discomfort. The higher the fat content, the lower the milk sugar content. Without fear, you can eat fermented milk products – kefir, fermented baked milk. Lactose in them is processed by lactic acid bacteria.

You will be able to tolerate milk and dairy products if you consume a small amount at a time and with meals, observing how you feel.

If it is necessary to completely exclude milk, you can use lactose-free milk, in which lactose is already split into glucose and galactose, as well as its vegetable alternatives – nut (almond, cashew, etc. ), flaxseed, from cereals (oatmeal, rice, buckwheat, etc.). ), coconut and soy milk. On the basis of alternative milk, you can prepare not only drinks, but also cereals, omelettes, pastries.

HOW TO AVOID DEFICIENCY WHEN CORRECTING YOUR DAILY DIET

Milk and dairy products are the most common sources of calcium. If you refuse them, a deficiency of this microelement may appear. To avoid this, include in your diet non-dairy products of plant and animal origin, which are rich in calcium.

Sources of calcium:

• fatty fish such as salmon, tuna and mackerel;
• soft-boned fish;
• fermented milk products;
• eggs;
• cottage cheese;
• broccoli and leafy green vegetables;
• almonds, brazil nuts and legumes;
• tofu;
• sesame;
• greens (dill, parsley).

Vitamin D helps the body absorb and use calcium. Its level can be increased by exposure to natural sunlight. There are ready-to-eat breakfast cereals and orange juices that are additionally fortified with vitamin D. It can also be taken as a dietary supplement, after consulting a doctor.

Sources of vitamin D:

• fatty fish, especially salmon;
• eggs;
• fish oil.

Among the alternative sources of vitamin A, which is also abundant in dairy products, there are many familiar products, including vegetable ones.

Sources of vitamins A:

• carrots;
• broccoli;
• sweet potato;
• pumpkin;
• melon;
• apricot;
• papaya;
• mango;
• legumes;
• liver;
• eggs.

What you can eat with lactose intolerance: a list of products and tips

Proper diet is not only a balanced diet, but attention to the characteristics of your body.

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The lactose-free diet is a simple diet that either eliminates or limits lactose, which is a form of sugar. Keep in mind that baked goods, candies, cake mixes, and cold cuts can also contain lactose. Here’s what you need to know.

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Lactose is a type of simple sugar found naturally in milk and dairy products. It is usually broken down by lactase, an enzyme in the small intestine. However, many people cannot produce enough lactase, resulting in an inability to digest lactose.

But in Russia only 35% of people have some degree of lactose intolerance. For such people, consumption of foods containing lactose can cause adverse side effects such as abdominal pain, bloating, and diarrhea.

What to eat for lactose intolerance

• Fruits: apples, oranges, berries, peaches, plums, grapes, pineapples, mangoes
• Vegetables: onions, garlic, broccoli, cabbage, spinach, arugula, collard greens, zucchini, carrots
• Meat: beef, lamb, pork, veal
• Poultry: chicken, turkey, goose, duck
• Seafood: tuna, mackerel, salmon, anchovies, lobster, sardines, shellfish
• Eggs: egg yolks and egg whites
• Soy: tofu, tempeh, natto, miso
• Legumes: black beans, kidney beans, lentils, pinto beans, chickpeas
• Whole grains: barley, buckwheat, quinoa, couscous, wheat, farro, oats
• Or ex: almonds, walnuts, pistachios, cashews, brazil nuts, hazelnuts
• Seeds: chia seeds, flax seeds, sunflower seeds, pumpkin seeds
• Milk alternatives: rice milk, almond milk, oat milk, coconut milk, cashew milk,
• Lactose-free yogurts: coconut yogurt, almond milk yogurt, soy yogurt, cashew yogurt
• Healthy fats: avocado, olive oil, sesame oil, coconut oil
• Herbs and spices: turmeric, oregano, rosemary, basil, dill, mint
• Drinks: water, tea, coffee, coconut water

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Where lactose occurs, other than dairy

• Instant potato mixes
• Cream or cheese sauces, soups and sauces
• Bread, flatbread, crackers and biscuits
• Bakery and desserts
• Vegetables with cream
• Candy, including chocolate and confectionery

• Mixes for waffles, pancakes, muffins and cakes breakfast
• Processed meats, including hot dogs, bacon, sausage and cold cuts
• Instant coffee
• Salad dressings
• Flavored potato chips

lactose.