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Eating less lactose

Managing lactose intolerance through diet

Lactose is a sugar found naturally in milk and dairy products. It can also be added to other processed foods and some medications.

Eating Less Lactose
Managing lactose intolerance through diet
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What is lactose intolerance?

Lactose intolerance means the gut cannot properly break down lactose. People with this condition do not produce enough of an enzyme called lactase, which is needed to digest lactose. When lactose is not broken down, it passes into the large intestine where bacteria ferment it, producing gas and excess fluid. This causes:[3]

  • Bloating
  • Diarrhoea
  • Abdominal cramping and gas

Everyone's tolerance is different. Some people can manage small amounts of lactose without any symptoms, while others need to avoid it completely. Lactose intolerance can be temporary or permanent depending on the cause. It is not the same as a milk allergy.

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This article is for general information only and does not constitute medical advice. Please consult your doctor or a qualified health professional regarding your individual circumstances.

Identifying lactose in foods

Read ingredient labels carefully. Look for:[4]

  • Lactose, milk, milk solids, or non-fat milk powder
  • Whey or curds
  • Cheese flavour or modified milk ingredients
  • Lactalbumin, lactate, lactic acid, or casein

Label claims to look for:

  • "Lactose free" - no measurable lactose
  • "Lactose reduced" - lactose reduced by at least 25%

Estimated lactose content of common dairy products

Approximate lactose content per serving:[3]

Table showing approximate lactose content per serving
Table showing approximate lactose content per serving

Tips for reducing lactose

  • Choose lactose-free or low-lactose dairy products.
  • Buy yogurt and kefir with live bacterial cultures (probiotics); these are usually better tolerated. Look for lactose-reduced yogurts.
  • Use lactose-free milk, calcium-fortified soy milk, or rice milk in cooking and baking.
  • If you can tolerate some lactose, spread intake throughout the day and eat dairy with meals rather than alone.
  • Try casein or soy-based cheese alternatives.
  • Use lactase enzyme drops or tablets (Lactaid); take with food that contains lactose. Drops can be added to milk 24 hours in advance.
  • Check labels on margarines; some contain lactose unless labelled "non-dairy".
  • Some commercial salad dressings contain lactose; try a simple oil-and-vinegar dressing.
  • Ask your pharmacist whether your medications contain lactose.

Calcium and bone health

Calcium is essential for strong bones. If dairy is reduced, get calcium from other sources. Estimated daily intakes for Australians:[1]

Table showing calcium intake by age.
Table showing calcium intake by age.

Non-dairy calcium sources include salmon and sardines with bones, leafy green vegetables (spinach, bok choy, kale), calcium-fortified soy and rice beverages, tofu, almonds, and legumes.

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Speak with your doctor about whether a calcium or vitamin D supplement is right for you.

Foods with and without lactose

Table showing foods tolerated and foods to avoid or limit for lactose intolerance.
Table showing foods tolerated and foods to avoid or limit for lactose intolerance.

Resources and support

References

1.National Health and Medical Research Council (NHMRC). (2006). Nutrient Reference Values for Australia and New Zealand.https://www.nhmrc.gov.au

2.Dietary Guidelines for Americans 2020-2025. US Department of Agriculture and US Department of Health and Human Services.

3.Suchy FJ, et al. (2010). NIH Consensus Development Conference Statement: Lactose Intolerance and Health. NIH Consensus and State-of-the-Science Statements, 27(2).

4.Food Standards Australia New Zealand (FSANZ). (2024). Nutrition labelling.https://www.foodstandards.gov.au