What foods can people with lactose intolerance eat? Get the answers. Explore dietary changes, nutrient requirements, and a comprehensive list of lactose-containing foods to avoid or enjoy in moderation.

Embracing a Lactose-Friendly Diet: Key Strategies

Living with lactose intolerance requires a nuanced approach to your diet. The good news is that with proper management, you can continue to enjoy a wide variety of foods and maintain a balanced, nutritious intake. Here are the essential strategies to consider:

Understanding Your Lactose Tolerance

Not all individuals with lactose intolerance react the same way to lactose-containing foods. Many can tolerate small amounts of lactose without experiencing symptoms. Work closely with your doctor or dietitian to determine your personal lactose threshold and develop a dietary plan that meets your needs.

Gradually Introducing Lactose-Containing Foods

Rather than completely eliminating milk and dairy products, try gradually reintroducing them into your diet. Start with small portions and observe your body’s reaction. This can help you identify the optimal lactose intake level without triggering discomfort.

Prioritizing Lactose-Free and Lactose-Reduced Options

Lactose-free and lactose-reduced milk and dairy products are readily available and can be excellent alternatives. These products retain the nutritional benefits of their conventional counterparts while minimizing lactose content, making them more digestible for individuals with lactose intolerance.

Ensuring Adequate Calcium and Vitamin D

Milk and dairy products are primary sources of calcium and vitamin D, both of which are essential for bone health. If you need to limit or avoid these foods, be sure to find alternative sources, such as fortified non-dairy milk, leafy greens, nuts, and fatty fish.

Embracing Lactose-Friendly Foods

Many delicious and nutritious foods are naturally low in or free of lactose. These include fruits, vegetables, whole grains, legumes, nuts, and certain types of cheese and yogurt. Explore these options to create a balanced, lactose-friendly diet.

Working with Healthcare Professionals

Consult with your doctor or a registered dietitian to develop a personalized dietary plan that addresses your specific needs and ensures you meet your nutritional requirements. They can provide valuable guidance and support throughout the process.

Foods to Avoid and Enjoy in Moderation

Lactose can be found in a wide range of food products, from baked goods to processed meats. It’s important to carefully read labels and be aware of the many sources of lactose. At the same time, there are many lactose-free or low-lactose options that can be enjoyed in moderation.

Lactose-Containing Foods to Avoid or Limit:

• Milk and dairy products (milk, cheese, yogurt, ice cream, etc.)
• Baked goods (breads, pastries, cookies, cakes)
• Processed foods (breakfast cereals, instant potatoes, soups, salad dressings)
• Processed meats (bacon, sausage, hot dogs, lunch meats)
• Milk-based meal replacements, smoothies, and protein powders
• Nondairy creamers and whipped toppings

Lactose-Friendly Foods to Enjoy:

• Fruits and vegetables
• Whole grains (bread, pasta, rice, oats)
• Legumes (beans, lentils, peas)
• Nuts and seeds
• Lactose-free or lactose-reduced dairy products
• Certain types of cheese (cheddar, Swiss, parmesan)
• Yogurt with active cultures
• Calcium-fortified non-dairy milk alternatives
• Fatty fish (salmon, sardines)
• Eggs

Navigating Lactose in Medications and Supplements

It’s important to be aware that lactose can also be present in some prescription and over-the-counter medications, as well as dietary supplements. Discuss any concerns with your healthcare provider to ensure you’re not inadvertently consuming lactose through these products.

Embracing a Balanced, Lactose-Friendly Lifestyle

Living with lactose intolerance doesn’t have to mean compromising your overall health and enjoyment of food. By understanding your personal lactose tolerance, gradually introducing lactose-containing foods, and prioritizing lactose-free or low-lactose options, you can maintain a balanced, nutritious diet that meets your individual 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

Lactose Free Diet – List of Foods to Eat & Avoid

Medically reviewed by Drugs.com. Last updated on Jun 6, 2023.

• Care notes
• Aftercare
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What is a lactose-controlled diet?

A lactose-controlled diet includes foods that contain either small amounts of lactose (low lactose) or no lactose at all (lactose free). Lactose is a sugar found in dairy foods, such as milk, cheese, and yogurt. You may need to follow this diet if you have gas, bloating, cramping, or diarrhea after you eat these foods. These symptoms occur when your body does not produce enough lactase. Lactase is the enzyme that helps your body digest lactose. This condition is called lactose intolerance. You may be able to follow a low-lactose diet if you are able to eat some dairy foods. If you cannot tolerate any dairy foods, you will need to follow a lactose-free diet.

How much lactose can I have?

Work with your dietitian to find the amount of lactose you can have each day. You may be able to find this amount by trying small amounts of lactose at a time.

• Try a food or drink that contains a low amount of lactose, such as reduced-lactose milk.
• Eat or drink dairy foods that are easier to digest, such as yogurt and buttermilk.
• Try only a small amount of dairy at a time, such as ¼ cup of milk or ½ ounce of cheese.
• Only eat or drink 1 dairy food each day, and then slowly increase the amount you eat each day.
• Only eat or drink 1 dairy food at a meal.
• Have dairy foods or drinks with a meal or snack instead of eating or drinking them alone.
• Try taking the lactase enzyme in pill or liquid form before you eat or drink dairy foods. This enzyme may help to prevent symptoms when you eat food with lactose.

Which foods should I limit or avoid?

Limit or avoid milk (regular, condensed, powdered), yogurt, cheese, ice cream, and other dairy foods. Always read the ingredient labels before you buy any packaged foods. Limit or avoid foods that contain milk, milk solids, butter, buttermilk, cream, and whey. Even foods like margarine, nondairy creamer, baked goods, and salad dressings may contain some lactose. Instant soup or potatoes, beverage mixes, and pancake or cake mixes may also contain some lactose.

Which foods can I include?

• Lactose-free foods:
  • Lactose-free, almond, rice, or soy milk
  • Soy yogurt or soy cheese
  • Almond milk cheese
  • Soy-based sour cream
  • Foods that contain casein, lactate, lactic acid, and lactalbumin (these come from milk, but do not contain lactose)
• Low-lactose foods:
  • Reduced-lactose milk
  • Aged cheese, such as Swiss, cheddar, or parmesan
  • Cream cheese
  • Cottage or ricotta cheese
  • Nondairy creamers
  • Nondairy whipped topping

What other guidelines should I follow?

• Use nondairy foods as substitutes for dairy foods in recipes. Replace 1 cup of whole milk with ½ cup soy or rice milk and ½ cup water. Replace regular yogurt or cheese with soy yogurt or cheese.
• Your body needs calcium for strong bones and teeth and other important functions. Get the calcium you need from nondairy foods, such as lactose-free milk. It contains as much calcium as regular milk. Calcium is found in vegetables, such as turnip greens, collards, kale, and broccoli. It is also found in sardines, canned salmon, shellfish, almonds, and dried beans. Many foods and drinks have added calcium, such as tofu, orange juice, and soy milk. You can also take calcium as a supplement. Ask your dietitian for more information about how to get enough calcium.

When should I contact my healthcare provider?

• Your symptoms get worse.
• You have questions or concerns about your condition or care.

Care Agreement

You have the right to help plan your care. Discuss treatment options with your healthcare provider to decide what care you want to receive. You always have the right to refuse treatment. The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

© Copyright Merative 2023 Information is for End User’s use only and may not be sold, redistributed or otherwise used for commercial purposes.

Learn more about Lactose-Controlled Diet

Treatment options

• Medications for Galactosemia

Symptoms and treatments

• Galactosemia Health Guide

Further information

Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.

Medical Disclaimer

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,
• omelette,
• 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 consumed 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 potatoes;
• 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 completely 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
• Candies, including chocolate and confectionery

• Waffle, pancake, muffin and cake mixes breakfast
• Processed meats, including hot dogs, bacon, sausage and cold cuts
• Instant coffee
• Salad dressings
• Flavored potato chips

lactose.