The Healthiest Diet for Lactose Intolerance

By | January 5, 2016

Experts believe that it is not necessary to cut all dairy products from your diet if you are lactose intolerant. Here’s a way to ensure you are getting all the nutrients you require without suffering the symptoms of lactose

Lactose intolerance refers to the inability of digesting lactose, a sugar found in milk and dairy products. Lactose intolerance affects people across the world and can affect both adults and kids. Lactose intolerance is not a deadly disease but can cause unpleasant symptoms such as a diarrhea, nausea, bloating and gas.cure-for-lactose-intolerance-step1

If you someone that suffers from lactose intolerance you would completely remove all dairy products from your diet. However, studies have shown that it recommended to include dairy such as a cheese, yogurt and even milk into diet. Dairy provides essential nutrients such as calcium and vitamin D, which are essential for strong bones. Vitamin is important for the absorption of calcium in the body. The removing of dairy from your diet can be devastating and can cause nutritional problems. Examples include osteoporosis, anxiety. weakened and fractured bones.

Don’t remove Dairy from your Diet…

Studies have shown that people with lactose intolerance can handle varying levels of lactose, meaning some people are more lactose intolerant than others. For example Sarah can eat tolerate eating a glass of milk, but John will experience symptoms of diarrhea and gas if he had the exact same milk.

A study conducted by the American Academy of Pediatrics has recommended that children that are moderately affected by lactose intolerance should include dairy products with low lactose content such as cheese and yogurt. Another study has showed that children that slowly introduce dairy back into their diet by including small quantities of dairy products with high lactose content such as milk slowly change their intestinal bacteria and make lactose easier to digest.

The only way to determine how lactose intolerant you are is by trial and error. It is important to keep a check on the amounts of lactose you in take in order to avoid feeling uncomfortable and embarrassed by symptoms of diarrhea, bloating and gas.

A guide to manage dairy in your diet:

  1. Divide and conquer: Space out the amount of lactose your consume in a day. If you are having a total of 7-ounce of lactose in one day. Have 2-ounces for breakfast, 2-ounces for lunch and 3-ounces for supper.
  2. Add it as part of a meal: Solid food slows down emptying of the stomach and allows extra time for lactase to break down lactose. For example, have a small glass of milk along with a full lunch.
  3. Take your pills:  Lactase tablets help digest lactose and are available over-the-counter. These pills help to digest lactose and prevent the symptoms of lactose intolerance from occurring. An expert gastroenterologist, Dr. Paul Choi from Los Angeles Endoscopy Center and a member of the American Gastroenterological Association, has highly suggested the use of lactase tablets and the drinking of lactose-free milk.treatment-for-lactose-intolerance
  4. Go for Yogurt: Yogurts contain bacteria and active cultures such as Lactobacilli that do not pose the symptoms of lactose intolerance after being consumed. Yogurt is the most lactose intolerant friendly dairy product.

Other great ways of adding calcium into diet from dairy-free food

If dairy is going a big problem to your digestive problem, there are other means of getting the nutrients your body requires. The more dairy you eliminate from your diet, the more dairy-free foods that contain the correct nutrition is needed to incorporate back into your diet.

The recommended daily calcium is explained as follows:

Male 19-70 1000mg per day
Male 70+ 1200mg per day
Female 19-50 1000mg per day
Female 51+ 1200mg per day

Having foods that also have a good amount a calcium and vitamin D is crucial. Vitamin D helps the body to absorb the necessary calcium. Below is a list of foods that contain calcium and vitamin D.

Lactose and Dairy Free Foods with their Calcium Content:lactose-free-concept

  • White Beans: 1 cup = 191mg
  • Canned Salmon: Half can = 232mg
  • Sardines: 7 Sardine Fillets = 321mg
  • Dried Figs : 8 whole dried figs = 107mg
  • Bok Choy: 1 cup = 74mg
  • Blackstrap Molasses : 1 tablespoon = 176mg
  • Kale: 2 cups raw = 188mg
  • Black eyed peas: half cup = 185mg
  • Almonds: quarter cup half roasted = 72mg
  • Oranges: 1 medium size = 65mg
  • Turnip Greens: 1 cup cooked = 197mg
  • Sesame Seeds: 1 tablespoon = 88mg
  • Seaweed: 1 cup raw = 88mg
  • Instant Oatmeal: 1 cup = 187mg
  • Orange Juice: 1 cup = 500mg
  • Soy Milk: 1 cup = 300mg
  • Firm Tofu: half cup = 861mg
  • Cheerios: 1 cup = 114mg

If you live a fast pace life and cannot eat the above foods, remember to take calcium supplements.

 Have no idea where that pain comes from? Here are hidden sources of Lactose

cure-for-lactose-intoleranceMany foods contain lactose in their ingredients that you have no idea contained lactose or dairy protein. These are found predominantly in breads, baked goods, processed cereals, processed meat, salad dressings, pancakes, powdered meal supplements, soups and creamy sauces. Beware that certain powdered creamers and whipped toppings advertise their products as non-dairy but many times to contain dairy protein.

Here a list of foods to be cautious of when consuming, just read the ingredients of any foods you consume. These contain lactose or dairy protein:


  • Whey
  • Casein
  • Curds
  • Milk by-products
  • Dry milk solids
  • Non-fat dry milk powder

Also be cautious of any medication including birth control pills and vitamins that contain lactose and should be avoided.

Always Read the Food Labels of What you Consume

You can do well by finding the right balance of dietary lactose. Paying good attention to food labels and watching what you consume will enable you to experience minimal to no symptoms. If you are not sure about taking enough Calcium and Vitamin D as well as other nutrients please contact your local doctor. A good way to make sure you are taking the correct amount of nutrients is by taking supplements.

Has this changed your mind completely about lactose intolerance? How many of you are on a dairy-free diet and do not supplement on calcium-rich dairy free foods? Post your comments below.


19 thoughts on “The Healthiest Diet for Lactose Intolerance

  1. Billy Hunter

    Hey 🙂
    As soon as I saw the title it reminded me of this movie with Tim Allen and I never really knew what being lactose intolerant really was. So I read through.
    Thanks for basically teaching me what lactose is all about. It’s good that people who are lactose can still eat a little dairy here and there. I actually can get a bad case of diarehha after a cup of coffee or a protein shake. Does this mean I am allergic or lactose to them?

  2. Mimi-CU

    Thanks for sharing such great information. What a great website you have with awesome tips, I will definitely be sticking around. We live such a busy life and forget how important it is for us to eat those items that help our bodies function properly. To be honest, I never knew calcium had anything to do with lactose intolerance. Will definitely take my calcium from now on and also consciously improve my diet (luckily I love eating a good number of the foods on your list).

    1. Uwais Post author


      Am glad this post was of great help to you. And realized the importance of calcium.

  3. john

    At the present time we do not have any Lactose Intolerance people in our house. Can a person be able to handle Lactose for much of their life and their tolerance change. I do have a friend that eats Ice Cream and other dairy products, sometimes she suffers afterwards. I will forward your article to her.

  4. Andrian

    Hi Uwais,

    Wow, this is an Amazing Post! A very detailed and very informative post.. 🙂 I could say that this is really a well researched article.. There are tons of learning that we could learn from it.

    I also love your recommendations of Lactose and Dairy Free Foods With Calcium Content. 🙂
    I really want to try those as well, especially I have noticed, that fish, almonds, beans, and seaweeds, are some of the foods that I need to have in my diet as well, for Calcium Content. 🙂

    Overall, this is really a great and helpful post. 🙂
    There are lots of people would find this article helpful. 🙂

    Great Job, Uwais! Keep it up on sharing great articles to help more people. 🙂

    I really appreciate it. 🙂

    Have an Awesome Day, Uwais. 🙂



    1. Uwais Post author

      Hi Andrian

      Thank you for an excellent comment. Am glad it was of great help to you.

  5. Ravel

    Hi there

    luckily I don´t have that problem.
    But the hidden sources of Lactose was all new for me. Thanks for the overview, I´m much smarter now.
    You have a great page!

  6. Hindy Pearson

    Hi Uwais,
    Wonderful article, with so much helpful information. I’m lactose intolerant, so anything that offers me some help, I appreciate. I know I don’t go anywhere without my lactose pills just in case!

    1. Uwais Post author


      Am glad to have assisted you. Am the same – these tablets are really handy and helpful

  7. Zarina

    Hi there,
    I am not lactose-intolerant, but I know a couple of people who are. This is helpful information.
    Also, I am not surprised that cheese and yogurt is OK to eat, as those are always considered to be beneficial, plus as far as I know they are a bit different from milk (forgot the name how it’s called).
    Will pass this article to lactose-intolerant people I know.

    Owner of Life In Kaizen Style Blog

  8. Carole

    Thank you so much for the very useful information. I had no idea there are lactose tablets on the markets.

  9. Johnathan Tarter

    This article is full of fantastic and accurate information about how to eat the healthiest diet possible while being lactose intolerant! I have a few friends who find this type of information to be of tremendous help since they are looking for the best diet to implement into their lives while being lactose intolerant! Thank you for sharing this information! 🙂

  10. Pingback: Why You Should Be Drinking Almond MilkLactose Intolerance Solutions - Lactose Intolerance Solutions

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