Dairy provides many healthy nutrients including calcium, potassium, vitamin D, and protein. But what if you or a loved one is lactose intolerant? Luckily, you don’t have to say goodbye to all of these foods! There are many ways you can still enjoy the taste and health benefits of low fat and nonfat dairy and dairy alternatives. Keep reading to find out how!
What is Lactose Intolerance?
Lactose intolerance is a disorder caused by the inability to digest lactose, the natural sugar found in milk and other dairy foods made from milk. After eating or drinking dairy products, people with this condition may experience cramping, diarrhea, bloating, and gas.
Think you might be lactose intolerant?
Talk to your doctor so you can be properly diagnosed.
Talk to your doctor so you can be properly diagnosed.
Don't confuse lactose intolerance with a milk allergy! A milk allergy is an allergic reaction to the protein in milk. Lactose intolerance can cause discomfort, but is not life-threatening like a milk allergy. Visit our Food Allergies on a Budget blog for tips to avoid allergens.
Limit the Lactose
To avoid those unwanted symptoms, limit the amount of lactose you eat.
Foods that contain lactose:
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Foods that may contain lactose:
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You don't have to give up your favorite foods! Did you know:
- Most people with lactose intolerance are able to tolerate small amounts of dairy. If you choose to eat dairy foods, small amounts throughout the day may not bother you like large amounts at one time do.
- Slowly increasing the amount of lactose consumed over time can help improve tolerance. Some people find that by gradually increasing the amount of dairy in their diet, they are able to eat larger amounts without unpleasant symptoms.
Read Ingredients Lists
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Lactose is found in both dairy products and packaged foods, so reading food labels carefully is important! The ingredients list is ordered from the most to the least in weight. If none of the first 4 ingredients contain lactose, the amount in the food is likely small. Watch out for ingredients like "whey," "curd," and "lactulose," these are other names for milk. Here's a full list of Hidden Names for Milk [PDF] from Kids With Food Allergies to help you identify foods that contain lactose.
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Dairy Foods You CAN Eat!
MyPlate recommends older children, teens, and adults get 3 servings low fat or nonfat dairy per day. Here's a list of dairy products you can eat and easy recipes to make with them!
Milk
Eating or drinking solid foods with milk helps slow digestion and decrease discomfort. Or you can try lactose-free (cow's) milk or plant-based milks like soy, rice, almond, or cashew. Both are easy swaps for traditional milk! Choose plain, unsweetened milks to limit added sugar. If you must choose a dairy alternative, it is important to look for ones fortified with the calcium and vitamin D needed for bone health. For more info, see Non-Dairy Sources of Calcium from MyPlate.
Yogurt
Enjoy regular or Greek style, live active cultures in the yogurt help your body digest the lactose. You can also buy lactose-free or dairy-free (made from soy, almonds, coconut, etc.) yogurts if you must avoid lactose completely. Yogurt can be full of added sugar too, so opt for plain, unsweetened varieties and sweeten it yourself with fruit or honey.
Cheese
Aged cheeses like Parmesan, Swiss, and cheddar have less lactose than fresh or soft cheeses like feta, mozzarella, and cottage cheese. That makes them easier to digest for people with lactose intolerance. Lactose-free and dairy-free options are also available, if you choose to avoid cheese completely.
Ice Cream
The amount of lactose varies by brand and recipe, but lactose-free and dairy-free options are available! Either choice, enjoy in moderation.
Need More Info on Lactose Intolerance?
- Lactose Intolerance - from National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)
- 7 Ways to Start Adding Dairy Back Into Your Diet - from National Dairy Council
- Milk Allergy vs. Lactose Intolerance - from Food Allergy Research & Education (FARE)
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