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What to Eat and What not to Eat for Lactose Intolerance?

What to Eat and What not to Eat for Lactose Intolerance?

Are you stuck with bloated, flatulated, diarrheal, crampy, or gurgly stomach after having milk, cheese, whey, butter, or even dry milk powder? 

These are the typical symptoms of Lactose Intolerance. That’s your stomach’s inability to digest lactose, a kind of sugar present specifically in milk and dairy products.

Lactose Intolerance Briefly

Ideally, Lactose should be digested by the lactase enzyme in the intestine. The inability or absence of this enzyme to digest lactose in dairy items can cause a bloated and distressed stomach. In medical terms, this condition is termed Lactose malabsorption or Hypolactasia.

As a result, when this undigested lactose enters the colon, it is fermented by the bacterial flora with consequent production of short-chain fatty acids and gas (hydrogen, carbon dioxide, and methane) that causes colonic irritation followed by secretory watery diarrhea.

The process begins around 1 hr after lactose intake, but it may happen early or late as well.

It can even cause constipation, nausea, and vomiting sometimes. The degree of lactose intolerant depends on the severity of the symptoms.

Is Lactose Intolerance and cow milk allergy similar?

Absolutely not...

The symptoms could be similar to cow's milk allergy and could be wrongly labeled "milk allergy."

But both the conditions are different. 4

The basic difference between Lactose Intolerance and Cow milk allergy:


Lactose Intolerance

Cow Milk allergy

Deficiency of lactase enzyme

Immune-mediated allergic reaction

Occurs to lactose intake

Occurs due to cow milk proteins

May occur after 5-6 yrs of age

May occur during 1st yr

Symptoms are gastro-intestinal as mentioned above

Allergic reactions including skin rashes, swelling and respiratory allergy

Non- curable

May disappear after 2-5 yrs

Prevented with Low lactose diet

Prevented with Cow’s milk proteins-free diet


But How Lactose Intolerance is good?

Interestingly, People with lactose intolerance, due to low consumption of milk and other dairy products, have been reported with decreased risks of lung, breast, and ovarian cancers.2

So, Lactose Intolerance may restrict your dairy consumption but for a good reason.

Preventive and Recommended foods for Lactose Intolerance


Foods to avoid

Foods to eat

All kinds of milk: whole, low fat, non-fat, cream, powdered, condensed, evaporated, and goat

Lactose-free milk, soy milk, curd

Cheesy sauces ,Cheese spread ,cottage cheese, cream cheeses, soft cheeses (brie, ricotta) and mozzarella

All fruits and vegetables


All legumes, cereals, meat, fish, and eggs

Ice cream  , whipped Cream

All vegetable fats


Fish and meat (breaded or creamed)

Hard Cheese (Parmesan, Pecorino, Grana Padano, fontina, taleggio, provolone, Swiss)

Milk bread


Muffins, biscuits, waffles, pancakes, cake, milk chocolate, bakery products and desserts.



Whole powdered and skimmed powdered milk has maximum lactose content.5

What’s new for Lactose Intolerance?

                   Trending “Free” diets


A number of lactose-free labeled products can be easily found in grocery stores. You must be an attentive buyer to get the right product.

If you are critically intolerant to Lactose, then you should explore the cafes, ice-cream shops, bakeries, and restaurants nearby you offering special menus, with lactose-free products.

Lactose-free protein powders are also top picks for lactose intolerants.

Lactose tablets and drops

These are the supplemental source containing lactase enzyme, commercially available at drug stores and to be taken prior to or simultaneously with the dairy meal to manage stomach discomfort.

Diet with Lactose Intolerance

If you are lactose intolerant then you should settle for only a vegan diet. It is a lactose-free diet.

The dairy products in a vegan diet are derived from plant milk, which is lactose-free.

Therefore absolutely suitable for those who plan to manage their weight by excluding lactose.

Connect to DrTrust360 to get your customized diet plan with lactose-free food options.

“Must Try” remedies for Lactose Intolerance:

1. The gradual introduction of cow milk

If you need to add milk to your diet, start with 30–60 mL per day and gradually increase to a maximum of 250 mL milk per day.

Consume milk with meals rather than on an empty stomach to slow the release of lactose in the small intestine.

Consistency of consumption daily is the key to building tolerance.

Try high-fat milk. It may be better tolerated due to slow transit time.

2. Curd and yogurt for lactose intolerance

Curd and yogurt are the most power-packed food items consumed throughout the world among lactose maldigesters. These are good source of probiotics and prebiotics.

The lactose in curd/yogurt is digested more efficiently than other dairy sources of lactose because the bacteria Lactobacillus Bulgaris and streptococcus thermophiles assist with its digestion.9

3. Try having aged cheese

Aged cheese is generally well tolerated due to its low lactose content (0.1–0.9 g of lactose in 30 g of hard cheese)7

100 grams of cheddar cheese contains only trace amounts of lactose.

4. Other Food sources of calcium

Calcium from green leafy vegetables, dried beans and legumes with additional Vitamin K can replace dairy products in calcium regulation and bone formation.

One serving of 250 mL milk is equivalent to a serving of fortified soy beverage, bony fish and green leafy vegetables.


Did you know?

Some studies have reported that Lactose intolerance can predispose you to suboptimal bone health, osteoporosis, fragility fractures, and even colon cancer.3,8,9

Depending on only a plant-based diet, it can be challenging for lactose intolerants to achieve adequate daily calcium intake. But calcium supplements in combination with Calcium-rich plants can fulfill your daily calcium needs.10

If you are lactose intolerant, no worries. Dr Trust Calcium tablets will fulfill your body's daily calcium requirements.


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