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What Is Lactose?
Why Should I Follow a Lactose-Controlled Diet?
Lactose-Controlled Diet Basics
Common Sources of Lactose
- Dried milk
- Milk solids
- Powdered milk
- Lactose-free milk like Lactaid
- Broth-based soups
- Soy, almond, and rice milk
- Fish, beef, pork, lamb, and poultry prepared without dairy products
- Tofu and tofu products prepared without dairy products
- Bread, cereal, and crackers made without dairy products
Low Lactose Foods
- Aged cheese, like Swiss, Cheddar, or Parmesan—1-2 ounces
- Cream cheese—2 tablespoons
- Cottage cheese—½ cup
- Orange sherbet—½ cup
Finding Your Level of Dairy Tolerance
Alternatives to Milk
Suggestions on Eating a Lactose-controlled Diet
- Use a food log to pinpoint which foods are troublesome.
- Make gradual changes to your diet and note the effects.
- Try cutting down on portion sizes of lactose-containing foods.
- Consume lactose-containing foods with other foods.
- Read food labels for ingredients that may indicate the presence of lactose.
- Look for Kosher food products labeled “Pareve.” This means they contain no dairy.
- Try taking a lactase supplement before eating lactose-containing foods.
- Work with a registered dietitian to create a diet that works for you.
Academy of Nutrition and Dietetics http://www.eatright.org
American Gastroenterological Association http://www.gastro.org
Dietitians of Canada http://www.dietitians.ca
Health Canada Food and Nutrition http://www.hc-sc.gc.ca
Dietary guidelines for Americans 2010. US Department of Agriculture and US Department of Health and Human Services. Available at: http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf . Accessed February 15, 2013.
Lactose intolerance. American Gastroenterological Association website. Available at: http://www.gastro.org/wmspage.cfm?parm1=854 . Accessed January 3, 2010.
Lactose intolerance. National Institute of Diabetes and Digestive and Kidney Diseases website. Available at: http://digestive.niddk.nih.gov/ddiseases/pubs/lactoseintolerance/ . Updated April 23, 2012. Accessed February 15, 2013.
Lactose intolerance in adults. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what . Updated March 4, 2012. Accessed Februar 15, 2013.
Understanding Food Allergies and Intolerences. American Gastroenterological Association website. Available at: http://www.gastro.org/patient-center/diet-medications/food-allergies-fructose-intolerance-and-lactose-intolerance#Top . Updated April 24, 2010. Accessed February 15, 2013.
- Reviewer: Dianne Scheinberg Rishikof MS, RD, LDN
- Review Date: 09/2013
- Update Date: 09/30/2013