Lactose intolerance

Foods to limit or avoid

Managing lactose intolerance primarily involves reducing or eliminating foods high in lactose:

• Dairy products: Milk, cream, ice cream, soft cheeses (e.g., cream cheese, ricotta), and yogurt.
• Processed foods: Some breads, baked goods, cereals, instant soups, salad dressings, and processed meats may contain hidden lactose.
• Milk-based ingredients: Watch for ingredients like whey, curds, milk by-products, dry milk solids, and nonfat dry milk powder on labels.

Note: Always read food labels carefully, as lactose can be present in unexpected products.

Foods to include

Incorporate lactose-free alternatives and naturally lactose-free foods. These foods can help maintain a balanced and nutritious diet without lactose.

• Lactose-free dairy: Lactose-free milk, cheeses, and yogurts are available and can be included in your diet.
• Plant-based milks: Almond, soy, rice, oat, and coconut milks are naturally lactose-free.
• Hard cheeses: Cheddar, swiss, and parmesan have lower lactose content and may be better tolerated.

Practical tips

• Gradual reintroduction: Some individuals can tolerate small amounts of lactose; Consider reintroducing dairy slowly to assess tolerance.
• Lactase supplements: Over-the-counter lactase enzyme supplements can help digest lactose when taken before consuming dairy.
• Calcium and vitamin d: Ensure adequate intake through fortified non-dairy products or supplements.
• Meal planning: Prepare meals at home to control ingredients and avoid hidden lactose.

Important: Consult with a registered dietitian to develop a personalized eating plan that meets your nutritional needs.

Useful links