Lactose Intolerance Diet Tips

What Foods Contain Lactose?

Did you know that lactose is naturally found in milk and dairy? This also means that it can be found in many common ingredients and additives in certain foods. Since we all have different levels of lactose sensitivity, foods containing lactose are generally classified into two groups:

High Lactose Foods¹

These foods contain high amounts of lactose, about 4-12 grams per serving. Common high lactose foods you might come across while grocery shopping include:

Food & Beverages	Serving	Lactose (Grams)
Milk	1 cup	9 - 12
Buttermilk	1 cup	9 - 12
Fat free dry milk	⅓ cup	12
Goat milk	1 cup	9
Ice cream	½ cup	6 - 9
Cheese spread	2 ounces	5 - 8
Non-fat dry milk powder	2 tablespoons	5 - 8
Heavy Cream	½ cup	5 - 8
Yogurt, low fat	1 cup	5
Condensed milk, whole	2 tablespoons	4

Low Lactose Foods

These foods get the green light for their low lactose levels (less than 3 grams per serving). Some common low lactose foods you might find in the grocery store include:

Food & Beverages	Serving	Lactose (Grams)
Evaporated milk	2 tablespoons	3
Cottage cheese	½ cup	2 - 3
Sherbert	½ cup	2
Cheese: american, swiss, blue	1 ounces	1 - 2
Cheese: cheddar, parmesan	1 ounces	1 - 2
Cream cheese	1 ounces	1 - 2
Half and half	2 tablespoons	1
Light cream	2 tablespoons	1
Sour cream	2 tablespoons	1
Whipped cream	2 tablespoons	< 1
Butter, margarine	1 tablespoons	traces

Follow These Lactose Intolerance Diet Tips To Reduce Symptoms

Thankfully, you can still enjoy your favorite dairy products by making a few changes to your diet. Let’s look at five, hassle-free, low-lactose diet tips to kickstart your diet plan today.

Eat Dairy With Other Foods

Don’t stress your gut. Eat dairy with other foods like fats and proteins to slow down the digestive process and minimize the symptoms of lactose sensitivity². You can spice up your meals by adding milk to your pancake recipe, cheese to your lasagna, or even fry your salmon with ghee.

Swap to Hard Cheeses

If you’re a big fan of cheese, you’ll be pleased to know there are ways to enjoy it, even if you’re lactose intolerant! The trick is to go for hard cheeses like Parmesan, Swiss and Cheddar because they contain low amounts of lactose, unlike soft cheeses like cream cheese or ricotta³. Still craving a soft cheese to enjoy? Try LACTAID® Cottage Cheese on your next cheeseboard for a smooth and creamy taste, without the discomfort.

Take Up a ‘Dairy Challenge’

Simply being mindful of your dairy can help you manage your lactose sensitivity symptoms. Start by reducing the amount of dairy you consume – and then gradually reintroduce it in small amounts together with other foods. Your goal is to find that sweet spot on how much lactose your body can stand.

Eat and Cook With Yogurt

Did you know that people with lactose intolerance can often still eat yogurt? Probiotic yogurt is easier to digest than other types of dairy thanks to its active cultures⁴. This makes yogurt the perfect dairy snack or ingredient for cooking. Keep in mind your tolerance may vary depending on the type you choose.

Go for a Lactose-Free Substitute

Another option is to simply switch from low-lactose dairy options to lactose-free dairy products. Browse our variety of LACTAID® products that give you the power to enjoy the taste of real dairy, just minus the lactose. You can also substitute lactose-free alternatives for regular dairy in your favorite recipes.

Look Out for These Ingredients in Food Products

Stay on the safe side when grocery shopping by checking the labels of any food products you buy. You might be adding lactose to your diet without even realizing it. Here are some common food ingredients to avoid if you are lactose intolerant⁵:

Whey or whey products
Dry milk solids (including milk powder)
Artificial butter or cheese flavor
Curd
Protein powders
Rennet
Casein or caseinates
Diacetyl
Ghee
Hydrolysates
Lactalbumin, lactalbumin phosphate
Lactose, lactoglobulin, lactoferrin, lactulose
Recaldent
Tagatose

Some foods containing an unexpected amount of lactose include:

Bread and baked goods
Some candy
Salad dressings
Processed grains (like cookies, crackers and potato chips)
Rice and noodle mixes
Processed meats (like hotdogs, bacon and deli meats )
Pancake and biscuit mix
Protein powders
Sugar beets

NOTE: The below ingredients might look like they contain lactose because of the way they are spelled, but they are surprisingly lactose-free:

Lactic acid (a natural preservative found in pickled and fermented foods like sourdough bread, sauerkraut, beer, and soy sauce)
Lactate (salts derived from the neutralization of lactid acid)
Lactalbumin (whey protein)

Foods You Should Eat for a Balanced Lactose-Free Diet²

Going totally without dairy might do your diet more harm than good, as you’ll be missing out on the essential nutrients milk provides.

Remember that milk also contains essential nutrients like calcium – which is vital for maintaining strong bones and teeth. Milk also contains protein and essential vitamins, like vitamin D and B12, that are key for a well-functioning nervous and immune system⁶.

If you’re still having issues with dairy, you can add these lactose-free, non-dairy foods to your diet to get as much calcium and key vitamins as possible:

Sardines, salmon and tuna – Oily fish like sardines are rich in calcium and vitamin D which can supplement the calcium lost by eating less dairy.
Broccoli (cooked) – Broccoli contains high amounts of calcium and is also packed with Vitamin C, B6 and D.
Tofu – This vegan superfood is high in protein, fiber, calcium and vitamins A, B1 and E.
Spinach (cooked) – Spinach is a calcium rich food, it also contains high amounts of Vitamin D, B6 and C (Lactose intolerance, 2022).
Nuts (including nut butters) and seeds – Almonds, pine nuts, sunflower seeds, sesame seeds, walnuts and cashews are rich in nutritional protein and healthy fat⁷.
Legumes and beans – All beans, lentils, chickpeas and split peas are a healthy alternative to dairy-derived proteins and vitamins.

How You Can Still Eat Dairy if You Have Lactose Intolerance

There are still many ways to enjoy your favorite dairy products even if you’re lactose sensitive. From low-lactose dairy to plant-based alternatives, here are some of the ways to enjoy dairy and still feel great.

Use Low Lactose Cheese

Hard cheeses like Parmesan and Swiss are great alternatives to soft cheeses like cheddar because they contain small amounts of lactose.

Ghee Instead of Butter

While Ghee and butter are both low lactose dairy options, ghee contains a significantly lower amount of lactose.

Go Plant-Based

Using plant-based alternatives to common dairy products can help manage your symptoms. Try things like nutritional yeast, oat-milk and coconut yogurt as a ‘dairy’ alternative to things like cheese, milk and regular yogurt.

Take Lactase Supplements

If you just don’t want to give up your favorite dairy foods like cheese and ice cream, LACTAID^® supplements help break down lactose so that you can savor the sweet taste of dairy anywhere, anytime, without the discomfort.

Use Lactose-Free Dairy

Using lactose-free dairy is a great way to add the nutritious benefits of dairy products while avoiding the lactose. Choose from our wide selection of lactose-free LACTAID® products and continue to enjoy the delicious taste of dairy.