Common Sources

Lactose is in all dairy items. Some items have more than others. It can also be in other foods. To find out if a food has it, look for these words on the label:

• Cream
• Dried milk
• Lactose
• Milk
• Milk solids
• Powdered milk
• Whey

Lactose-Free Foods

These foods don't have lactose:

• Lactose-free milk like Lactaid
• Broth-based soups
• Soy, almond, and rice milk
• Fish, beef, pork, lamb, and poultry prepared without dairy products
• Tofu and tofu products made without dairy products
• Bread, cereal, and crackers prepared without dairy products
• Sorbet
• Gelatin

Low Lactose Foods

These foods have two grams or less per serving. Most people can eat them in small amounts.

• Aged cheese, like Swiss, Cheddar, or Parmesan—1 to 2 ounces
• Cream cheese—2 tablespoons
• Cottage cheese—½ cup
• Orange sherbet—½ cup

Finding the Right Amount

Try cutting back on dairy products first. You may be able to have it in small amounts or with other foods. Cultured dairy products, such as yogurt and kefir, don't often cause problems. They have bacteria that help break down the lactose. Aged cheeses have low amounts of lactose and often don't cause problems.

Other Choices

Alternatives to regular milk are lactose-reduced and lactose-free milk. Nondairy choices are soy milk and rice milk.

Lactase enzyme tablets can also be taken when milk and milk products are eaten. They have the enzyme you need to break down the lactose.

Some Concerns

Dairy products are a good source of calcium. Milk is also fortified with vitamin D, which your body needs to use calcium. If you cut back on or stop eating these foods, be sure you are getting these nutrients somewhere else. Good sources of calcium are fortified orange juice, fortified breakfast cereals, canned fish with bones, and tofu. Good sources of vitamin D are salmon, mackerel, egg yolks, and sunlight.