What are the best dietary strategies for managing lactose intolerance. How can you ensure adequate calcium and vitamin D intake while avoiding lactose. Which foods and drinks contain hidden sources of lactose. What are lactose-free alternatives to common dairy products.

Understanding Lactose Intolerance and Its Impact on Diet

Lactose intolerance is a digestive disorder characterized by the inability to properly digest lactose, the primary sugar found in milk and dairy products. This condition arises when the body doesn’t produce enough of the enzyme lactase, which is responsible for breaking down lactose. As a result, consuming lactose-containing foods can lead to uncomfortable symptoms such as bloating, gas, and diarrhea.

While lactose intolerance can significantly impact one’s diet, it doesn’t necessarily mean completely eliminating all dairy products. Many individuals with lactose intolerance can tolerate small amounts of lactose without experiencing symptoms. The key lies in understanding your personal tolerance level and making informed dietary choices.

Can you consume any dairy products if you’re lactose intolerant?

Yes, many people with lactose intolerance can consume small amounts of dairy without experiencing symptoms. Research suggests that many individuals can handle up to 12 grams of lactose – approximately the amount found in one cup of milk – with minimal or no discomfort. However, tolerance levels vary from person to person, so it’s essential to listen to your body and adjust your intake accordingly.

Lactose-Containing Foods and Hidden Sources

While milk and dairy products are the most obvious sources of lactose, this sugar can be found in a surprising number of foods and beverages. Being aware of these hidden sources is crucial for effectively managing lactose intolerance.

Which foods and drinks commonly contain lactose?

Lactose is present in all milk and milk products, but it can also be found in various other foods and drinks, including:

• Bread and baked goods (pancakes, biscuits, cookies, cakes)
• Processed foods (breakfast cereals, instant potatoes, soups, margarine, salad dressings)
• Flavored chips and snack foods
• Processed meats (bacon, sausage, hot dogs, lunch meats)
• Milk-based meal replacement liquids and powders
• Protein powders and bars
• Nondairy coffee creamers and whipped toppings

It’s important to carefully read ingredient labels, as lactose can be listed under various names such as milk, whey, curds, milk by-products, dry milk solids, and nonfat dry milk powder.

Strategies for Managing Lactose Intolerance Through Diet

Managing lactose intolerance doesn’t have to mean completely eliminating dairy from your diet. There are several strategies you can employ to reduce symptoms while still enjoying some of your favorite foods.

How can you incorporate dairy into your diet if you’re lactose intolerant?

Here are some effective strategies for including dairy in your diet while managing lactose intolerance:

1. Start with small amounts: Begin by consuming small quantities of milk or dairy products and gradually increase the amount to find your tolerance level.
2. Pair dairy with other foods: Consuming dairy products with meals can help slow digestion and reduce symptoms.
3. Choose lower lactose options: Yogurt and hard cheeses like cheddar or Swiss typically contain less lactose and may be better tolerated.
4. Use lactase products: Enzyme supplements can help digest the lactose in milk and dairy products.
5. Opt for lactose-free alternatives: Many grocery stores offer lactose-free or lactose-reduced milk and dairy products that are nutritionally equivalent to regular dairy.

Ensuring Adequate Calcium and Vitamin D Intake

One of the primary concerns for individuals with lactose intolerance is maintaining adequate calcium and vitamin D levels, as dairy products are significant sources of these essential nutrients. However, there are numerous non-dairy alternatives that can help meet these nutritional needs.

What are good non-dairy sources of calcium and vitamin D?

Several lactose-free foods can provide the calcium and vitamin D your body needs:

• Calcium-rich foods:
  • Fish with soft bones (canned salmon, sardines)
  • Leafy green vegetables (broccoli, kale, collard greens)
  • Oranges
  • Almonds, Brazil nuts, and dried beans
  • Tofu
  • Calcium-fortified products (cereals, fruit juices, soy milk)
• Vitamin D sources:
  • Eggs
  • Fatty fish (salmon, mackerel, tuna)
  • Vitamin D-fortified cereals and orange juice
  • Sunlight exposure (helps your body produce vitamin D naturally)

It’s important to consult with a healthcare professional or registered dietitian to ensure you’re meeting your nutritional needs while managing lactose intolerance.

Lactose-Free Alternatives and Product Innovations

The food industry has responded to the prevalence of lactose intolerance by developing a wide range of lactose-free alternatives to traditional dairy products. These options allow individuals with lactose intolerance to enjoy the taste and nutritional benefits of dairy without the associated digestive discomfort.

What lactose-free alternatives are available for common dairy products?

There are numerous lactose-free alternatives available in most grocery stores:

• Milk: Lactose-free cow’s milk, soy milk, almond milk, oat milk, rice milk
• Yogurt: Lactose-free yogurt, coconut yogurt, soy yogurt
• Cheese: Lactose-free cheese, nutritional yeast (for cheese flavor), nut-based cheeses
• Ice cream: Lactose-free ice cream, soy-based ice cream, coconut milk ice cream
• Butter: Lactose-free butter, plant-based butter alternatives
• Cream: Lactose-free cream, coconut cream

These alternatives often provide similar textures and flavors to their dairy counterparts, making them suitable substitutes in cooking and baking.

Reading Labels and Identifying Hidden Lactose

For individuals with lactose intolerance, becoming adept at reading food labels is crucial for avoiding unexpected sources of lactose. Many processed foods contain lactose as an additive, and it’s not always obvious from the product name or description.

How can you identify lactose in food labels?

When reading food labels, look for the following terms that indicate the presence of lactose:

• Milk
• Lactose
• Whey
• Curds
• Milk by-products
• Dry milk solids
• Nonfat dry milk powder

Additionally, be aware that some medications may contain small amounts of lactose. It’s important to discuss this with your healthcare provider, especially if you’re sensitive to even small quantities of lactose.

Nutritional Considerations and Supplementation

While managing lactose intolerance, it’s essential to ensure that your diet remains balanced and nutritionally adequate. This may involve careful meal planning and, in some cases, supplementation to meet your body’s needs.

Should individuals with lactose intolerance consider nutritional supplements?

In some cases, individuals with lactose intolerance may benefit from nutritional supplements, particularly if they struggle to meet their calcium and vitamin D requirements through diet alone. However, it’s crucial to consult with a healthcare professional or registered dietitian before starting any supplementation regimen. They can assess your individual needs and recommend appropriate supplements if necessary.

Some supplements that may be beneficial include:

• Calcium supplements
• Vitamin D supplements
• Lactase enzyme supplements (to be taken with lactose-containing foods)

Remember that while supplements can be helpful, obtaining nutrients from whole foods is generally preferable when possible.

Dining Out and Social Situations with Lactose Intolerance

Managing lactose intolerance can be particularly challenging when dining out or in social situations where you have less control over food preparation. However, with some preparation and communication, you can navigate these situations successfully.

How can you manage lactose intolerance when dining out?

Here are some strategies for handling lactose intolerance in restaurants and social gatherings:

1. Research menus in advance: Many restaurants now offer their menus online, allowing you to identify lactose-free options beforehand.
2. Communicate with staff: Don’t hesitate to inform your server about your dietary needs and ask about lactose-free alternatives.
3. Choose naturally lactose-free dishes: Opt for meals based on meat, fish, vegetables, and grains that are prepared without dairy.
4. Carry lactase enzyme supplements: These can be taken before meals to help digest any unexpected lactose.
5. Suggest lactose-free venues: When planning social gatherings, recommend restaurants or cuisines that naturally offer many lactose-free options.

By being proactive and prepared, you can enjoy dining out and social events without compromising your dietary needs or experiencing discomfort.

Long-term Management and Lifestyle Adjustments

Living with lactose intolerance often requires long-term dietary management and lifestyle adjustments. While it may seem challenging at first, many people find that they can successfully manage their condition and maintain a diverse, enjoyable diet with some planning and creativity.

What lifestyle changes can help in managing lactose intolerance long-term?

Consider the following lifestyle adjustments for long-term management of lactose intolerance:

• Develop a personalized diet plan: Work with a dietitian to create a balanced meal plan that meets your nutritional needs while avoiding lactose.
• Experiment with lactose-free cooking: Learn to prepare your favorite recipes using lactose-free alternatives.
• Stay informed about new products: The food industry continually develops new lactose-free options, so keep an eye out for products that might work for you.
• Consider probiotics: Some studies suggest that certain probiotics may help improve lactose digestion.
• Monitor your calcium and vitamin D levels: Regular check-ups can ensure you’re maintaining adequate levels of these important nutrients.
• Join support groups: Connecting with others who have lactose intolerance can provide valuable tips and emotional support.

Remember that lactose intolerance is a manageable condition. With the right approach, you can maintain a healthy, balanced diet while minimizing discomfort and enjoying a wide variety of 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.

Tags:

Netlenka

Food

How does it work

proper nutrition

Unsplash

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

ADVERTISING – CONTINUED BELOW

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.