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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.
Look for Lactose Free recipes here.
I am lactose intolerant but like to know moer about the lactose content of cheese : I had problems with Gorgonzola and creamy cheeses like camenbert. I would like to know how much is in there. Goat and sheep cheeses seem to give less problems. How much lactose is in there?? Is it the same lactose??
i began to dislike foods with milk in them because i felt sick after eating them and now im pretty sure im lactose intolerant, as there is already a bit of lactose intolerance
in the family. But is it true that your lactose intolerance will increase if you stop eating lactose full stop?
I usually get diarreah when I would drink or eat diary products. I was in my mid 20’s, when I noticed it. I avoided so much milk intake and it seemed to be tolerable. Now I am in my mid 40’s and diarrhea 4 and 5 times per day. I went out for a bite to eat with a friend. We meet about once per month. I order biscuits and gravy and have to go to the restroom soon after. Abdominal pain, diarrhea, gas, bloated.. After starting my lactose intolerance diet, well no more diarrhea, no more gas or adominal pain, felt I could eat food. The soy milk is good. Has a almond flavor. The milk I drink is soy milk. I like it.. But this occured to me, with any milk products. Be a milkshake, bowl of cereal, cheese, ect..
yogert makes my stomch hurt.Thats haw i found i was lactose intolerent i just try to aviod it
i am lactose intolerent and instead of regular milk i drink soy milk you should try it
I drink lactaid milk but have yogurt regularly…I get some heartburn at times from this, but I need the protein
m o+ve blood type having lactose intolerance,what should i take in ruotine diet
Slim Fast at one time offered lactose intolerant ready to drink, what happened to it?