Lactose Intolerance Diet

Are you experiencing bloated stomach as soon as you drink milk? It is estimated that nearly 70% people worldwide cannot consume milk or any dairy product without suffering from an upset stomach. This happens due to the inability to digest a sugar called lactose present in milk and dairy products. Following a strict

lactose intolerance diet

can alone help to get rid of this problem. Some people don’t even know that they are suffering from the condition and misdiagnose it to be some serious bowel disorder.

Lactose intolerance is caused as a result of deficiency of lactase enzyme which is required to digest sugar (lactose) in milk. The undigested lactose settles in the intestine causing severe intestinal discomfort leading to bloating, gas, diarrhea and abdominal pain. Let us know about some of the

lactose intolerance diet

options and tips.

Given below are

lactose intolerance diet options:

  • Consume milk along with meals and other food items. This helps in avoiding the symptoms.
  • Do not consume excess milk at a time, instead take small quantities that is less than one cup at one time.
  • Take lactaid (which is an enzyme that helps to digest lactose) along with the dairy products or before consuming dairy products.
  • You can even add a few drops of lactase enzyme to milk and consume.
  • Consume special milk products like lactose free milk or lacteeze which contain lactose reduced by 99%. Even you will get milk products which contain reduced lactose.
  • You can take calcium fortified non dairy milk products or soy milk for adequate intake of calcium.
  • For children with lactose intolerance, give them lactose free infant products.
  • If you are more concerned about calcium intake into the body, you can take calcium fortified orange juice.
  • You can consume dairy products with low lactose content such as cottage cheese and swiss cheese.
  • Substitute lactose dairy products with other food products like low-fat, non-fat products, ice cream, cottage cheese, calcium fortified mild and yogurt.
  • There are some foods that contain the same quantity of calcium as milk contains. They are canned salmon, kale, tofu, calcium fortified breads and broccoli. You can consume these foods for calcium intake.

Lactose Intolerance – Some Safer Dairy Products that Work


– Yogurt is safer and this was proved in some research studies. It was observed that some active bacterial cultures present in yogurt help in lactose digestion. But frozen yogurt is not safe, it will not show the same effect and even causes stomach upset.

Other milk

– Cottage cheese and goat milk are lower in lactose and people with relatively mild lactose intolerance can consume these. Even acidophilus milk and buttermilk cause the same effect in some people as plain milk. This is because all may not have the same intolerance towards lactose and it can only be known after consumption.

Lactose Intolerance Test – How to tell if your are intolerant to milk?

  • If you happen to suffer from any intestinal discomfort and suspecting to be lactose intolerant, then stop consuming milk or any dairy products for at least 2 weeks.
  • If you observe that the gastrointestinal symptoms have diminished and feel better, then you can do a “reintroduction” or “challenge” test to determine how much quantity of dairy foods you can take. Consume little amount of milk or take small amount of cheese, wait for 2 to 3 days and observe what happens. Sometimes, it may even take longer periods for the symptoms to occur.
  • Your doctor can give you more definitive tests which include a simple breath hydrogen test and blood tests to diagnose lactose intolerance.’>

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