The lactose-free diet is a common eating pattern that eliminates or restricts lactose, a type of sugar in milk. People with lactose intolerance may try this diet to reduce their symptoms.

If you are lactose intolerant, you may experience symptoms after eating dairy products and some prepared foods that contain dairy.

Milk and dairy products typically contain lactose, although some have less lactose than others.

There are also many other hidden sources of this sugar in the food supply. Many baked goods, candies, cake mixes, and cold cuts also contain lactose.

This article explains which foods you should eat and avoid as part of a lactose-free diet.

Lactose is a type of simple sugar that naturally exists in milk and milk products. When you eat it, an enzyme called lactase in your small intestine breaks it down.

However, many people are unable to produce enough lactase, which results in an inability to digest the lactose in milk.

A 2021 review suggests that 57% to 65% of people worldwide have lactose intolerance.

For those with lactose intolerance, consuming products that contain lactose can trigger adverse side effects like stomach pain, bloating, and diarrhea. Following a lactose-free diet can minimize these symptoms.

Some people may also adopt a lactose-free diet to decrease their consumption of milk products for personal, religious, or health reasons, as well as environmental or ethical concerns.

A healthcare professional may also suggest a lactose-free or dairy-free diet for someone with an allergy to the proteins in milk, including casein or whey.

You can enjoy many foods as part of a healthy, lactose-free diet, including:

People can check product labels to ensure a food product does not contain lactose.

Milk alternatives

Sometimes, you might want an alternative to milk to include in your diet. Examples of milk alternatives that won’t trigger lactose intolerance symptoms include:

  • rice milk
  • almond milk
  • oat milk
  • coconut milk
  • hemp milk
  • cashew milk
  • lactose-free milk
  • soy milk

People can also search for lactose-free yogurts, such as coconut or soy yogurt.

However, those with a dairy allergy should avoid lactose-free products made from milk, as they may contain milk proteins like casein or whey.

Low-lactose dairy

People with lactose intolerance may be able to tolerate certain dairy products that contain low amounts of lactose.

For example, butter contains only trace amounts and is unlikely to cause symptoms for those with lactose intolerance unless they consume very high amounts.

Hard cheeses, such as Parmesan, Edam, and Gouda, also contain no lactose and may be suitable for people with lactose intolerance.

Meanwhile, certain types of yogurt contain beneficial bacteria that can assist with the digestion of lactose.

Although these foods may be well tolerated by those with mild lactose intolerance, people with a milk allergy or those avoiding lactose for other reasons may still want to eliminate these ingredients from their diet.

Calcium

Dairy products are typically high in calcium. So, if you’re cutting them out, it’s important to get enough calcium from other sources, including:

  • leafy greens, like kale and collard greens
  • broccoli
  • any foods fortified with calcium, such as cereals

Lactose is primarily in milk products, including yogurt, cheese, and butter. However, it can also be in a variety of other prepared foods.

Dairy products

Below are some dairy products that you may want to avoid as part of a lactose-free diet:

  • milk — all types of cow’s milk, goat’s milk, and buffalo milk
  • cheese — especially soft cheeses, such as cream cheese, cottage cheese, mozzarella, and ricotta
  • butter
  • yogurt
  • ice cream, frozen yogurt, and dairy-based sherbet
  • buttermilk
  • sour cream
  • whipped cream

Certain prepared foods

In addition to being present in dairy products, lactose can be in many other prepared food products.

Here are a few foods that may contain lactose:

  • convenience meals
  • instant potato mixes
  • cream-based or cheesy sauces, soups, and gravies
  • bread, tortillas, crackers, and biscuits
  • baked goods and desserts
  • creamed vegetables
  • candies, including chocolates and confectioneries
  • waffle, pancake, muffin, and cake mixes
  • breakfast cereals
  • processed meats, including hot dogs, bacon, sausage, and cold cuts
  • instant coffee
  • salad dressings
  • flavored potato chips

Checking the label for added dairy may help identify whether a product contains lactose.

If you’re unsure whether a specific food contains lactose, checking the label can be useful. Look for added milk or dairy products, which labels may list as milk solids, whey, or milk sugar.

Other ingredients that indicate a product may contain lactose include:

  • butter
  • buttermilk
  • cheese
  • condensed milk
  • cream
  • curds
  • evaporated milk
  • goat’s milk
  • lactose
  • malted milk
  • milk
  • milk byproducts
  • milk casein
  • milk powder
  • milk sugar
  • powdered milk
  • sour cream
  • whey
  • whey protein concentrate

Keep in mind that, despite having a similar name, ingredients like lactate, lactic acid, and lactalbumin are unrelated to lactose.

Lactose is a type of milk sugar in various foods, including dairy products and many processed or prepared foods like soups, sauces, and breakfast cereals.

You can enjoy many foods as part of a lactose-free diet, including fruits, veggies, whole grains, legumes, and proteins. Additionally, checking the label of your favorite foods is a simple strategy to determine whether a product contains lactose.

It’s a good idea to speak with your doctor if you think you’re lactose intolerant for a proper diagnosis. Your doctor can also help ensure you don’t miss out on any essential nutrients.