Diet for Lactose Intolerance
Discover which diet to follow for lactose intolerance. Lactose-free products, enzyme supplements, calcium alternatives. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 132 lbs
Active woman, 35 years old, 132 lbs
Sedentary man, 35 years old, 165 lbs
Active man, 35 years old, 165 lbs
Understanding Lactose Intolerance
Lactose intolerance results from a deficiency in lactase, the enzyme that digests lactose (milk sugar). Without this enzyme, lactose ferments in the intestine, causing bloating, gas, cramps, and diarrhea. It affects up to 70% of the world's population.
Lactose-Free Products
Today, many dairy products exist in lactose-free versions: milk, yogurt, cheese, cream. These products contain added lactase that pre-digests the lactose. They retain the same nutritional qualities as regular products.
Cheeses: Not All Equal
Aged cheeses contain very little lactose: parmesan, aged cheddar, gruyere, comte are generally well-tolerated. The longer a cheese ages, the less lactose it contains. Fresh cheeses (ricotta, cottage, feta) contain more.
Ensuring Calcium Intake
If you avoid dairy, make sure to get enough calcium elsewhere: sardines with bones, almonds, leafy greens (broccoli, kale), fortified tofu, fortified plant milk, and possibly supplements.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Lactose Intolerance
Important: Lactose intolerance must be distinguished from milk protein allergy (more serious). If you suspect intolerance, consult a doctor for accurate diagnosis.
Lactose intolerance is very common and easily managed with an adapted diet.
Understanding Lactose
Where is Lactose Found?
| Food | Lactose Content |
|---|---|
| Whole milk | 4.8 g/100 ml |
| Skim milk | 5 g/100 ml |
| Plain yogurt | 4 g/100 g |
| Sour cream | 3 g/100 g |
| Fresh cheese | 2-3 g/100 g |
| Butter | 0.5 g/100 g |
| Aged cheese (parmesan, comte) | < 0.1 g/100 g |
Tolerance Threshold
Most intolerant people can tolerate:
- 12g of lactose at once (1 glass of milk)
- Better tolerated with other foods
- Split throughout the day
Practical Solutions
1. Lactose-Free Products
Advantages:
- Same taste as regular products
- Same nutritional value
- Calcium and protein preserved
Available products:
- Lactose-free milk
- Lactose-free yogurt
- Lactose-free cheese
- Lactose-free cream
- Lactose-free ice cream
2. Lactase Enzymes
How it works:
- Take just before eating lactose
- Provides the missing enzyme
- Effectiveness varies by person
Products:
- Lactaid
- Generic lactase supplements
Tips:
- Test your optimal dose
- Take with first food containing lactose
- May not be 100% effective
3. Aged Cheeses
Naturally low in lactose:
| Cheese | Approximate Lactose |
|---|---|
| Parmesan (24 months) | Almost none |
| Comte (18 months) | Almost none |
| Gruyere | Almost none |
| Aged cheddar | Very low |
| Emmental | Very low |
| Brie, Camembert | Low |
4. Plant-Based Alternatives
| Plant Milk | Advantages | Disadvantages |
|---|---|---|
| Soy | High in protein | Distinct taste |
| Almond | Low calorie | Low protein |
| Oat | Creamy texture | More carbs |
| Coconut | Good for cream | Low protein |
| Rice | Neutral taste | Low nutrition |
Important: Choose versions fortified with calcium and vitamin D.
Ensuring Calcium Intake
Daily Needs
- Adults: 1000 mg/day
- Women 50+: 1200 mg/day
- Teenagers: 1300 mg/day
Non-Dairy Sources
| Food | Calcium per 100g |
|---|---|
| Sardines with bones | 380 mg |
| Almonds | 270 mg |
| Fortified tofu | 350 mg |
| Cooked kale | 150 mg |
| Cooked broccoli | 50 mg |
| Fortified soy milk | 120 mg |
| Chia seeds | 630 mg |
| Sesame seeds | 975 mg |
Vitamin D
Vitamin D helps absorb calcium:
- Sun exposure
- Fatty fish
- Eggs
- Supplementation if deficient
Hidden Lactose: Check Labels
Lactose hides in many products:
- Industrial bread and pastries
- Deli meats
- Prepared sauces
- Canned soups
- Ready meals
- Medications (excipients)
- Flavored chips
- Milk chocolate
Keywords to look for:
- Lactose
- Milk, milk powder
- Whey
- Milk proteins
- Cream
Tips for Eating Out
- Inform the server of your intolerance
- Avoid creamy sauces
- Ask about dish ingredients
- Have lactase enzymes on you
- Prefer naturally lactose-free cuisines (Asian, some Mediterranean dishes)
Why Voical Can Help You
Identifying hidden lactose sources and managing your intolerance is easier with tracking. With Voical, note your meals and symptoms to identify problematic foods and adjust your diet. Tracking also helps you verify that your calcium intake is sufficient.