Did you know lactose intolerance doesn’t mean you can’t enjoy milk? Have you given lactose-free milk or other dairy options a try? A diagnosis of lactose intolerance means it’s more difficult for your body to digest lactose, but it doesn’t have to mean dairy avoidance.

What is Lactose? What is Lactose Intolerance?

Lactose is the naturally occurring sugar in milk and other dairy foods. Lactose intolerance does tend to run in families but affects each person differently; not everyone with lactose intolerance reacts the same. Also, some health conditions could lead to lactose intolerance, so all lactose intolerance isn’t genetic. Symptoms of lactose intolerance may include an upset stomach or GI distress after consuming dairy.

What Foods Contain Lactose?

Knowing the sources of lactose is an integral part of managing intolerance. Some of the most common sources of lactose are:

Milk-based products
Packaged foods

Some medications may also contain lactose.

What About Lactose-Free Dairy?

There is good news for people who are lactose intolerant! Many lactose-free options are available in most grocery stores, like lactose-free milk, lactose-free chocolate milk, lactose-free ice cream, and healthy and nutritious lactose-free recipes. These products are wholesome, safe, and nutritious, like milk and other dairy products.

Most people who are lactose intolerant can also consume small amounts of lactose without symptoms.

Bonus tips for enjoying milk, cheese, and yogurt:

Choose yogurts with live, active cultures. Why? The live, active cultures can help break down lactose.
When milk is made into cheese, most of the lactose is removed. Try natural hard cheeses like gouda, cheddar, Monterey jack, and parmesan.
Introduce any new dairy milk or food in small amounts to reduce symptoms.
Consult with a Registered Dietitian if you need to.

Qula Madkin, MS, RDN, LD, CDCES

Extension Instructor with expertise in Health, Dining with Diabetes, Nutrition and Wellness. Qula is a nutritionist who consistently demonstrates enthusiasm, compassion, and creativity in helping her patients achieve their best.

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