October 2009 - Vol 4 Issue 10
Lactose-Free Diet
by Michelle Gibeault Traub, R.D.
So you think you might be lactose intolerant? Luckily, individuals who have trouble digesting lactose, the sugar in milk, are often still able to consume small amounts of lactose-containing foods without digestive problems. Eating small servings of such foods with meals tends to be better tolerated. In addition, keeping a food journal can help determine how much and what types of lactose foods you are able to enjoy.
However, following a lactose-free diet is the only sure way to eliminate all symptoms of lactose intolerance. These tips can help:
- Choose low lactose dairy products such as yogurt with live active cultures and aged cheeses such Cheddar, Colby, Jack, Swiss, and Parmesan.
- Try lactose-free milk or fortified, non-dairy drinks like soy, almond, or rice milk.
- Take lactase enzyme drops or pills alongside milk products.
- Be sure to get plenty of calcium and vitamin D by taking a calcium supplement like Dark Chocolate Adora Calcium, or by consuming fortified and lactose-free, calcium-rich foods like those listed below:
Lactose-Free Foods & Supplements with Calcium
Lactose Free Food or Supplement |
Calcium Content |
Dark Chocolate Adora Calcium, 1 disk |
500 mg |
Rhubarb, frozen, cooked, 1 cup |
348 mg |
Sardines, with bone, 3 oz. |
325 mg |
Spinach, frozen, cooked, 1 cup |
291 mg |
Salmon, canned, with bone, 3 oz. |
181 mg |
Soy milk, unfortified, 1 cup |
61 mg |
Orange, 1 medium |
52 mg |
Broccoli, raw, 1 cup |
41 mg |
Pinto beans, cooked, 1/2 cup |
40 mg |
Lettuce greens, 1 cup |
20 mg |
Tuna, white, canned, 3 oz. |
12 mg |
Avoid hidden sources of lactose
When embarking on a lactose-free diet, watch out for hidden sources of that milk sugar. Lactose can often be found in packaged foods such as breads, cereals, instant potatoes, soups, lunch meats, salad dressings, snack foods, and coffee creamers. Review a food’s ingredients panel for sources of milk such as whey or milk powder. Also, to determine how much lactose is present in an unsweetened dairy product, review the nutrition panel for the grams of sugar. You may be surprised to find that some cheeses contain 0 grams of sugar, while others have 4-5 grams per serving. Medicines can be another sneaky source of lactose. Although they typically are only a problem for individuals with severe lactose intolerance, you might want to investigate your over-the-counter medications, like those used for stomach acid relief or prescription drugs like birth control pills, to be sure they aren’t causing you discomfort.
With a bit of careful planning, a lactose free diet can provide the calcium and vitamin D your bones need, while eliminating unpleasant digestive side effects.
References
- National Digestive Diseases Information Clearinghouse (NDDIC). Lactose Intolerance NIH Publication No. 09–2751, June 2009. retrieved 10/1/09 LINK
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