Dairy Products for Lactose Intolerance

Diet Options for Lactose Sensitivity: How to Eat Confidently With Lactose-Free Dairy Products

Because of the many lactose-free dairy options, lactose intolerance does not have to mean dairy avoidance. Lactose-free products are still dairy-based but have the lactose removed, making them great for people who are lactose intolerant. 

On the other hand, dairy-free products don’t contain any dairy at all, making them suitable for those who need to avoid dairy completely, whether due to allergies or dietary choices. So, lactose-free isn't the same as dairy-free.

Lactose intolerance is a very individualized condition. There are many ways for those with lactose intolerance to keep the great taste and nutritional benefits of dairy foods (milk, cheese and yogurt) in their diet, like starting with lactose-free dairy foods and choosing foods with minimal amounts of lactose. 

Tips for a Lactose-Friendly Diet

Choose Lactose-Free Dairy Products: Opt for lactose-free milk, yogurt, and cheese, which are specially made to be easier to digest.

Incorporate Low-Lactose Cheeses: Aged cheeses like Parmesan, cheddar, and Swiss have low lactose levels, making them suitable for most people with lactose sensitivity.

Try Probiotics and Yogurt with Live Cultures: Yogurts containing live cultures can help break down lactose and are often easier to digest.

Experiment with Portion Size: Start with small amounts of dairy and gradually increase to find your tolerance level.

Consider Lactase Supplements: Over-the-counter lactase supplements can help you digest lactose when consuming dairy.

The Best Milk Products for Lactose Intolerance

For example, lactose-free milk is real milk without lactose. It has almost the same taste, texture and nutrients as regular milk. In addition, it can be used the same way to replace regular milk in your favorite recipes.

The Best Cheese for Lactose Intolerance

If you’re lactose intolerant, enjoying cheese may seem impossible, but it doesn’t have to! Many delicious lactose-free cheese and low-lactose cheese options are available, allowing you to savor your favorite cheesy dishes without digestive discomfort. Let’s dive into the types of cheeses that are best for those avoiding lactose.

There are several types of cheeses that those with lactose intolerance are able to enjoy in moderation. Natural cheeses such as Cheddar, Colby, Monterey Jack, Mozzarella and Swiss contain minimal amounts of lactose. Shred them onto veggies, pastas and salads. 

In 1.5 oz. of any of these cheeses, there's less than 1 gram of lactose. Compare that to an 8 oz. glass of milk, which contains 12 grams.

What Happens if You Eat Cheese When You're Lactose Intolerant

If you're lactose intolerant and eat cheese, you may experience some digestive discomfort, like bloating or gas, depending on the type and amount of cheese. However, many people with lactose intolerance can still enjoy dairy, especially low-lactose or lactose-free cheeses, which offer all the delicious flavors and nutritional benefits of dairy, such as calcium and protein, without causing significant symptoms. For most, finding the right cheese can make all the difference in enjoying dairy with ease. 

Butter for Lactose Intolerance

Does lactose intolerance mean you have to skip out on butter? Luckily, the answer is no. Butter has mere trace amounts of lactose; far less than the aged natural cheeses listed above.

Kefir for Lactose Intolerance

Did you know there's a dairy beverage that naturally contains less lactose than regular cow's milk? It's called kefir, and it's fermented milk. This thick and tangy beverage contains 9 grams of lactose per cup. 

It also contains microorganisms linked to gut-health benefits. In fact, the bacteria in kefir can help with digesting lactose! 

Yogurt and Lactose Intolerance

Yogurt is often okay for people with lactose intolerance. Many types of yogurt, especially Greek yogurt, contain live cultures that help break down lactose, making it easier to digest. Specifically, try Greek yogurt as it contains less lactose than regular yogurt, milk and even ice cream!

Dairy companies recognize that people want solutions to address lactose intolerance and are creating new lactose-free milk and milk products to meet their needs. These are real, great-tasting products that can help you keep nutrient-rich dairy in your diet.

If you're managing lactose intolerance while nursing, our insights on Lactose Intolerance & Nursing offer valuable perspectives to help ease the journey. If you're intrigued by the scientific innovations in dairy and their association with lactose intolerance, delve into our Science Summary: Dairy Innovations & Lactose Intolerance. 

Understand the nuanced differences between lactose intolerance and dairy allergy to better manage you or a loved one's diet. Learn the difference between lactose intolerance and dairy allergy.

Frequently Asked Questions About Lactose-Free Products

Is Parmesan Cheese Lactose-Free?  

Parmesan cheese is typically very low in lactose. Due to its long aging process, most of the lactose is broken down, making Parmesan an excellent choice for those who have lactose intolerance.

Is Colby Jack Cheese Lactose-Free?

Colby Jack cheese is not completely lactose-free, but it is considered low in lactose. Individuals with mild lactose intolerance may still enjoy Colby Jack in moderation.

Is Parmesan Cheese Lactose-Free? 

Parmesan cheese is considered low-lactose rather than entirely lactose-free. Its extended aging process significantly reduces lactose, making it suitable for many people who have lactose intolerance.

Does Feta Have Lactose?

Yes, feta cheese contains lactose, but usually in lower amounts compared to soft cheeses. Some people with lactose intolerance may tolerate feta in small quantities, depending on their sensitivity.