What foods can you eat if you have lactose intolerance. How can you manage your symptoms through dietary changes. What are the best sources of calcium and vitamin D for lactose intolerant individuals. How can you identify hidden sources of lactose in food products.

Understanding Lactose Intolerance: Causes and Symptoms

Lactose intolerance is a common digestive disorder that affects millions of people worldwide. It occurs when the body is unable to properly digest lactose, a sugar found in milk and dairy products. This condition is typically caused by a deficiency in lactase, the enzyme responsible for breaking down lactose in the small intestine.

The symptoms of lactose intolerance can vary from person to person, but often include:

• Bloating
• Abdominal cramps
• Gas
• Nausea
• Diarrhea

These symptoms usually occur within 30 minutes to 2 hours after consuming lactose-containing foods or beverages. The severity of symptoms can depend on the amount of lactose consumed and an individual’s level of lactose intolerance.

Managing Lactose Intolerance: Dietary Strategies

If you’ve been diagnosed with lactose intolerance, you may be wondering, “What can I eat?” The good news is that with proper dietary management, you can still enjoy a varied and nutritious diet. Here are some strategies to help you manage your lactose intolerance:

Gradual Introduction of Dairy

Contrary to popular belief, most people with lactose intolerance can tolerate some amount of lactose. Research suggests that many individuals can consume up to 12 grams of lactose (equivalent to about 1 cup of milk) without experiencing significant symptoms. To find your personal tolerance level, try the following approaches:

• Start with small amounts of milk or dairy products and gradually increase the quantity
• Consume dairy products with meals to slow down digestion and reduce symptoms
• Experiment with different types of dairy products to find what works best for you

Choosing Low-Lactose Dairy Options

Some dairy products naturally contain less lactose than others. These options may be more tolerable for people with lactose intolerance:

• Yogurt: The live cultures in yogurt help break down lactose, making it easier to digest
• Hard cheeses: Aged cheeses like cheddar, Swiss, and Parmesan contain very little lactose
• Butter: Contains only trace amounts of lactose
• Ghee: Clarified butter with milk solids removed, virtually lactose-free

Lactose-Free and Lactose-Reduced Products

Many grocery stores now offer lactose-free or lactose-reduced versions of popular dairy products. These items are treated with lactase enzyme to break down the lactose, making them more digestible for those with lactose intolerance. Options include:

• Lactose-free milk
• Lactose-free yogurt
• Lactose-free ice cream
• Lactose-reduced cheeses

Non-Dairy Sources of Calcium and Vitamin D

One of the primary concerns for people with lactose intolerance is ensuring adequate intake of calcium and vitamin D, which are abundant in dairy products. However, there are many non-dairy sources of these essential nutrients:

Calcium-Rich Foods

• Leafy green vegetables (kale, collard greens, spinach)
• Fortified plant-based milk alternatives (soy, almond, oat)
• Canned fish with soft bones (sardines, salmon)
• Tofu processed with calcium sulfate
• Nuts and seeds (almonds, Brazil nuts, sesame seeds)
• Calcium-fortified orange juice

Vitamin D Sources

• Fatty fish (salmon, mackerel, tuna)
• Egg yolks
• Fortified cereals and orange juice
• Mushrooms exposed to UV light
• Sunlight exposure (with proper sun safety measures)

Can you meet your calcium and vitamin D needs without dairy? Yes, by incorporating a variety of these non-dairy sources into your diet, you can ensure adequate intake of these important nutrients. However, it’s always best to consult with a registered dietitian or healthcare provider to develop a personalized nutrition plan.

Hidden Sources of Lactose: What to Watch Out For

Lactose can be found in many unexpected places, making it crucial for those with lactose intolerance to become savvy label readers. Here are some common hidden sources of lactose:

Processed Foods

• Baked goods (bread, cookies, cakes)
• Instant potatoes and soups
• Processed meats (sausages, hot dogs, lunch meats)
• Salad dressings and margarine
• Flavored chips and snack foods

Beverages and Supplements

• Meal replacement shakes and protein powders
• Flavored coffees and teas
• Non-dairy creamers
• Some alcoholic beverages (cream liqueurs)

Medications

Some prescription and over-the-counter medications may contain small amounts of lactose as a filler or binding agent. Always check with your pharmacist or healthcare provider if you’re unsure about the lactose content of your medications.

How can you identify lactose in food labels? Look for these terms, which indicate the presence of lactose:

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

Lactase Supplements: A Potential Solution

For those who wish to enjoy dairy products occasionally or are concerned about hidden sources of lactose, lactase enzyme supplements can be a helpful tool. These supplements come in various forms:

• Tablets or capsules taken before consuming dairy
• Liquid drops that can be added to milk
• Chewable tablets for on-the-go use

Do lactase supplements work for everyone? While many people find relief with these supplements, their effectiveness can vary from person to person. It’s important to follow the dosage instructions carefully and consult with your healthcare provider before starting any new supplement regimen.

Plant-Based Milk Alternatives: Exploring Your Options

The market for plant-based milk alternatives has exploded in recent years, providing numerous options for those avoiding dairy. Here’s a quick overview of some popular choices:

Soy Milk

Nutritionally closest to cow’s milk, soy milk is high in protein and often fortified with calcium and vitamin D. It has a creamy texture and works well in both sweet and savory recipes.

Almond Milk

Low in calories and naturally sweet, almond milk is a popular choice for those watching their weight. It’s typically fortified with calcium and vitamin D but is lower in protein compared to soy milk.

Oat Milk

Known for its creamy texture and mild flavor, oat milk has gained popularity in recent years. It’s often fortified and contains more fiber than other plant-based milks.

Rice Milk

A good option for those with multiple food allergies, rice milk is the least likely to cause allergic reactions. However, it’s also the lowest in protein and highest in carbohydrates.

Coconut Milk

Rich and creamy, coconut milk adds a tropical flavor to dishes. It’s high in saturated fat, so it’s best consumed in moderation.

Which plant-based milk is best for lactose intolerance? The best choice depends on your personal taste preferences, nutritional needs, and any other dietary restrictions you may have. Experiment with different options to find the one that works best for you.

Cooking and Baking Without Dairy: Tips and Substitutions

Adapting recipes to be lactose-free doesn’t mean sacrificing taste or texture. Here are some tips for dairy-free cooking and baking:

Milk Substitutions

• Use plant-based milk alternatives in a 1:1 ratio for cow’s milk
• For buttermilk, add 1 tablespoon of lemon juice or vinegar to 1 cup of plant-based milk

Butter Alternatives

• Use dairy-free margarine, coconut oil, or vegetable oil in baking
• Try mashed avocado or applesauce as a healthier fat substitute in some recipes

Cheese Substitutes

• Nutritional yeast can add a cheesy flavor to savory dishes
• Commercial dairy-free cheese alternatives are available for melting and spreading

Cream Substitutes

• Use coconut cream or cashew cream for a rich, creamy texture
• Blend silken tofu for a protein-rich cream substitute

Can you still enjoy your favorite recipes if you’re lactose intolerant? Absolutely! With these substitutions and a little creativity, you can adapt most recipes to be lactose-free without compromising on taste or texture.

Eating Out with Lactose Intolerance: Navigating Restaurants

Dining out can be challenging for those with lactose intolerance, but with some preparation and communication, you can still enjoy meals away from home. Here are some strategies to help you navigate restaurant menus:

Research in Advance

• Look up restaurant menus online before going out
• Call ahead to ask about lactose-free options or possible modifications

Communicate with Staff

• Inform your server about your lactose intolerance
• Ask about ingredients and preparation methods for dishes you’re interested in

Choose Wisely

• Opt for dishes that are naturally dairy-free (e.g., grilled meats, vegetable-based dishes)
• Be cautious with sauces, dressings, and desserts, which often contain hidden dairy

Carry Lactase Supplements

• Bring lactase enzyme supplements as a backup in case of accidental dairy consumption

Is it possible to enjoy a varied diet at restaurants if you’re lactose intolerant? Yes, with proper planning and communication, you can still enjoy dining out while managing your lactose intolerance. Many restaurants are becoming more accommodating to dietary restrictions, offering lactose-free or dairy-free options on their menus.

Managing lactose intolerance requires some effort and planning, but it doesn’t mean you have to give up all your favorite foods or miss out on social dining experiences. By understanding your personal tolerance levels, making smart food choices, and being prepared with alternatives and supplements, you can enjoy a varied, nutritious diet while keeping your symptoms under control. Remember to consult with a healthcare provider or registered dietitian for personalized advice on managing your lactose intolerance and ensuring you meet all your nutritional needs.

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.