Swiss, cheddar, and other hard cheeses have lower lactose and might cause fewer symptoms than soft cheese like ricotta and brie. Some people who are lactose intolerant can eat yogurt without a problem because of the bacteria cultures in it. [2] X Research source Low-fat and fat-free ice cream, hard cheese, cottage cheese, and yogurt contain less lactose per serving than milk. Some people who cannot drink milk can tolerate these other products in moderation. [3] X Research source
It’s likely that you can have some amount of dairy, and just have to discover your limit. Start with a very small serving of one dairy product, and if you do not have any symptoms, then try a larger serving the next day. With trial and error, you can determine what you can eat, and how much of it, without symptoms. [5] X Research source
Lactaid is a brand that sells many different types of lactose-free dairy products, such as milk, ice cream, cottage cheese, and eggnog.
SureLac and Lactaid are some examples, but there are more. [8] X Research source Some brands of milk even contain the lactase enzyme to minimize the lactose in milk; look for this on the label. Using these products can be helpful if you’re unsure of the lactose content of a meal, like if you’re eating at a restaurant. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source These products don’t help everyone who is lactose intolerant. Some people are lactose intolerant for a different reason than lactase deficiency. [10] X Research source
Probiotics are considered generally safe, but you should still check with your doctor before taking them to make sure they won’t interfere with any other health conditions or medications you take.
Avoid or limit anything that directly states “lactose” in the ingredients. Be sure to check products like margarine, salad dressing, non-dairy creamer, baked products and pastries, and shortening. [12] X Research source
Stay away from other milk products like cream, buttermilk, malted milk, evaporated and condensed milk, and Kefir cultured milk. [15] X Research source To avoid all lactose, also exclude the following from your diet: cheese (including ricotta), cottage cheese, ice cream, whipped cream, sherbert, butter, cream cheese, hot cocoa mix, sour cream, yogurt, pudding, custard, and whey. [16] X Research source
Baked goods (cookies, cakes, pies, etc. ) and breads may or may not be made with milk, so use caution.
Dips, for instance spinach and artichoke dip. These often contain cheese. Opt for salsa or hummus instead. Creamed vegetables (creamed peas, creamed corn) and cream-based soups (white chowders, for instance). Smoothies that contain yogurt Vegetables and meats that are coated in batter, i. e. fried. Cheese in things like pizza, burritos, casseroles, and in salads Confections such as toffee, caramel, and butterscotch Processed snacks like potato chips
Use a notebook, journal, online tool like excel or Google Docs, or wall chart – whatever helps you stay organized. If you want to keep your symptoms private, use something hand-held that only you can access.
For a lactose tolerance test, you drink a liquid containing lots of lactose and have a blood test done two hours later. [25] X Expert Source Amy ChowRegistered Dietitian Expert Interview. 6 October 2022. For the hydrogen breath test you also drink a high-lactose liquid, and then your doctor measures how much hydrogen is in your breath at set intervals. [26] X Expert Source Amy ChowRegistered Dietitian Expert Interview. 6 October 2022. A stool acidity test simply checks a stool sample; it is used for infants or children who can’t do the other tests.
It’s okay to say simply, “Dairy upsets my stomach so I try to stay away from it,” or, “If I have too much milk, I feel sick. ” You can also be specific, if you want to educate others. Say something like, “I’m lactose intolerant because I don’t have enough of the enzyme in my body that breaks down the sugar in milk, lactose. ”
You can try to explain to people using an example, such as, “It probably wouldn’t affect you very much if you drink half a cup of coffee, but if you drink four espressos you might feel jittery, right? That’s how I am with dairy – a little is okay, a lot makes me feel sick. ” You can also explain that you’re not allergic to milk, so drinking it isn’t unsafe. Explain that it’s the sugar in dairy that upsets your stomach, and there’s more milk sugar in some things (like whole milk) than others (like dairy and hard cheeses).
