Do you get gas, bloating, cramps or diarrhea when you eat dairy products? You may have lactose intolerance. Read on to learn how to manage your symptoms and find foods you can eat.
What is lactose intolerance?
Lactose intolerance is when your body has trouble digesting lactose, a sugar naturally found in milk and dairy products. This is because you do not have enough of an enzyme called lactase to break down lactose. As a result, undigested lactose sits in your large intestine (colon) and gets fermented by bacteria. This may cause gas, bloating, cramps, diarrhea and nausea. Lactose intolerance is different than a milk allergy.
What foods have lactose?
Lactose is found mainly in milk and dairy products. It can also be an ingredient in foods and beverages like bread, cereal, lunchmeats, salad dressings and mixes for baked goods. Read labels and look for ingredients such as:
Milk, cheese or yogurt
Milk solids or milk powder
Foods that contain lactic acid, lactalbumin, lactate and casein do not contain lactose. Get a list of food sources of lactose here.
Can I still eat foods with lactose?
Most people with lactose intolerance can tolerate some lactose in their diet. Try not to eat too much at once. Have other foods as well when eating foods with lactose. Some foods like hard cheeses (cheddar, mozzarella, Swiss) or yogurt have lower amounts of lactose and may be easier to digest than milk. Start by eating a small amount and see how you feel. Keeping a food diary after eating foods with lactose can be helpful.
What foods are lactose free?
Most fruits, vegetables, grains and meats are naturally lactose free. These foods may contain lactose if prepared with milk-based ingredients (e.g. cream sauces, cheese sauces, breads made with milk, breaded and battered meats, etc). Most grocery stores now carry lactose-free milk, yogurt and cheese.
Can I still get enough calcium?
Yes. Choose lactose-free milk, yogurt and cheese to get enough calcium. These foods have as much calcium as regular milk, yogurt and cheese. Try these non-dairy foods and beverages that have calcium:
Calcium-fortified soy, almond and rice beverages
Calcium-fortified orange juice
Vegetables such as bok choy, broccoli, rapini and kale
Canned fish with bones such as salmon, sardines and anchovies
Soybean-based foods such as edamame, soy nuts and tofu
Beans like chickpeas, kidney beans, white, navy and pinto beans
Nuts and seeds like almonds and sesame seeds
Find more food sources of calcium here.
What about calcium supplements?
Speak to your health care provider about calcium supplements if you think you are not getting enough calcium from food.
Are there medications that can help?
Lactase pills can help your body digest lactose so you are less likely to get symptoms. There are also lactase drops that can be added to liquids like milk and cream to help break down the lactose. Speak to your pharmacist about the forms of lactase that are available. Have more questions about lactose intolerance? Call EatRight Ontario to speak with a registered dietitian for free. Call 1-877-510-510-2 or send an email.
You may also be interested in:
What you need to know about calcium
Food allergies & intolerances
Understanding non-dairy beverages
Lower your risk of osteoporosis
Last Update – April 6, 2017