Lactose is the natural sugar found in milk. Many people produce fewer enzymes as they grow into adulthood. As you age, lactose can no longer be properly digested, and remains in the intestines encouraging the growth of bacterial colonies. Symptoms are diarrhea, stomachache, severe cramps, and flatulence. The level of lactose intolerance varies from person to person.
Foods to Avoid in a Lactose-Free Diet
The foods that contain the same amount of lactose as half a cup of milk are sour cream (1/2 cup), yogurt (1/2 cup) and ice cream (1/2 cup). These foods contain less amounts of lactose; cream cheese, cottage cheese and butter.
Calcium Intake
The major issue with a Lactose-Free Diet or Reduced Lactose Diet is to maintain adequate calcium levels.
| Non-Dairy Foods |
Calcium Content |
Lactose Content |
| Calcium-fortified orange juice, 1 cup |
308-344 mg |
0 |
| Sardines, with edible bones, 3 oz. |
270 mg |
0 |
| Salmon, canned, with edible bones, 3 oz. |
205 mg |
0 |
| Soymilk, fortified, 1 cup |
200 mg |
0 |
| Broccoli (raw), 1 cup |
90 mg |
0 |
| Orange, 1 medium |
50 mg |
0 |
| Pinto beans, 1/2 cup |
40 mg |
0 |
| Tuna, canned, 3 oz. |
10 mg |
0 |
| Lettuce greens, 1/2 cup |
10 mg |
0 |
| |
|
|
| Dairy Foods |
|
|
| Yogurt, plain, low-fat, 1 cup |
415 mg |
5g |
| Milk, reduced fat, 1 cup |
295 mg |
11g |
| Swiss cheese, 1 oz. |
270 mg |
1g |
| Ice cream, 1/2 cup |
85 mg |
6g |
| Cottage cheese, 1/2 cup |
75 mg |
2-3g |
Guidelines for a Lactose-Free Diet
Most foods can be eaten on a Lactose-Free Diet such as eggs, mushrooms, red meat, poultry, fish, fruits and vegetables. All processed foods such as desserts, baked goods, cookies, etc. must be carefully checked.
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