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Lactose Intolerance Diet
Lactose is the natural sugar found in milk. This milk sugar is found in every kind of milk, whether from goats, cows, or from humans. As babies we have an enzyme called lactase, that will digest the lactose. However many people produce less and less of the enzyme as they grow into adulthood. The Lactose can no longer be properly digested, and remains in the intestine – encouraging the growth of bacterial colonies.
Symptoms include anything from stomach-ache, severe cramps, diarrhea, and flatulence. Severity of Lactose intolerance differs from person to person. For some, milk and dairy products must be eliminated completely, – for others they need only be restricted.
Lactose Free Diet – Foods to Avoid
The following foods contain the same amount of lactose as half a cup of milk:
- Condensed milk (2 tablespoons)
- Evaporated milk (1/4 cup)
- Processed cheese (85 g)
- Sour cream (1/2 cup)
- Yogurt (1/2 cup)
- Ice Cream (1/2 cup)
These foods contain small amounts of lactose, and can be tolerated by most people:
- Butter
- Cottage cheese
- Cream cheese
- Cheese (cheddar, swiss, etc)
There are some that experience symptoms from eating breads or breakfast cereals (which may contain a small amount of lactose). In this situation ingredient labels must be read very carefully – even foods like chocolate, and cordials can contain lactose as a sweetener).
Calcium Intake
One of the biggest issues with a reduced lactose, or lactose-free diet is maintaining adequate calcium levels. Fortunately dairy is not the only major source of available calcium.
| Vegetables | Calcium Content | Lactose Content |
| Calcium-fortified orange juice, 1 cup | 308-344 mg | 0 |
| Sardines, with edible bones, 3 oz. | 270 mg | 0 |
| Salmon, canned, with edible bones, 3 oz. | 205 mg | 0 |
| Soymilk, fortified, 1 cup | 200 mg | 0 |
| Broccoli (raw), 1 cup | 90 mg | 0 |
| Orange, 1 medium | 50 mg | 0 |
| Pinto beans, 1/2 cup | 40 mg | 0 |
| Tuna, canned, 3 oz. | 10 mg | 0 |
| Lettuce greens, 1/2 cup | 10 mg | 0 |
| Dairy Foods | ||
| Yogurt, plain, low-fat, 1 cup | 415 mg | 5g |
| Milk, reduced fat, 1 cup | 295 mg | 11g |
| Swiss cheese, 1 oz. | 270 mg | 1g |
| Ice cream, 1/2 cup | 85 mg | 6g |
| Cottage cheese, 1/2 cup | 75 mg | 2-3g |
Lactose-Free Diet Guidelines
On completely lactose free diet, calcium supplements may be required. Many people also consume soy bean products – such as soy milk, and soy cheese. Lactase enzyme is available in tablet and liquid form, and when added to milk, allows the lactose to break down.
Most foods can be enjoyed on a Lactose-free diet; red meat, poultry, fish, eggs, mushrooms, fruit, vegetables, grains (rice, pasta, etc).
All processed foods (baked goods, cookies, desserts, etc) must be carefully checked. There are also a wide variety of cow’s milk alternatives flooding the market place, so find one that suits your tastes and nutrition goals.
Look for Lactose Free recipes here.
to SG, it may be an idea for your mother-in-law to ask the doctors to test her for chrone’s diesase, my sister had a similar problem for years, now they have operated she is a lot better and doesnt have to find toilets all the time.
i have lactose intolerace and im just trying to see if there is a diet where i can loose weight as well as covering the lactose intolerance and currently investigating calicum replacements as im having problems with my teeth which i have been told may relate to my lactose intolerance
Many people with Celiac Disease or a wheat intolerance have been misdiagnosed with IBS. Try eliminating wheat (or wheat, rye, barley, oats) from your diet for a week. If it is wheat, you will feel better before the week is over. Celiac Disease can be tested by simple blood test, then confirmed by gastro endoscopy.
You should get tested for belle cancer. I seen a documentry about it and having dyharea all the time isnt normal. I hope you fix this soon
My mother-in-law has suffered terribly with diahorrea for over 10 years now and will not leave the house unless she knows where the nearest facilities are. It was originally diagnosed as IBS. She says everything she eats affects her ‘IBS’. She has identified certain foods like salads, mushrooms, peppers but I wondered if it maybe more what she is eating with them. Could this be severe food allergy?
Definitely sounds like an allergic reaction to something in your diet. Try the Elimination Diet to find the cause.
Hi
I have had Dhiarrear for the past 6 weeks and have been treating it as Irritable Bowl Syndrome. I bought Ethicalnutrients tablets and still have dhiarrear – it’s horrible. I’m constantly waking up during the night and going to the toilet to empty. Does anybody have any advise – do you think I might have ea food tollerant. I don’t drink dairy at all, I like yoghurt, I drink green tea, the only milk I have is in a cappaccino. I am trying Psysillian Flakes and that seems to help a little. Should I try a lactose free diet and try lactose milk. Appreciate any advise.
It really is a horrible feeling. My quality of life has just deflated over the past 6 weeks…:(