What Foods Can You Eat If You Are Lactose Intolerant?

Lactose is one of the naturally occurring types of sugar found often in dairy products and in milk. Whenever individual intakes milk or any other dairy product, an enzyme called lactase formed in small intestines breaks down the lactose at the time of digestion. However, individuals with lactose intolerance problem fail to have lactase in adequate amount to digest the lactose from dairy products completely. Because of this, having dairy products for such people cause digestive distress in the form of diarrhea, gas, bloating, pain and cramps.

What Foods Can You Eat If You Are Lactose Intolerant?

What Foods Can You Eat If You Are Lactose Intolerant?

Different individuals possess sensitivity towards lactose/sugar component in milk and dairy items at different levels. Because of this, an individual with lactose intolerance should make sure of essential experimentation to identify the foods, which they can easily consume or their bodies tolerate without any difficulty.

Some people have to give up having dairy products completely; but as dairy is an excellent source of various naturally occurring protein and calcium, it is healthy to keep a few of the selected dairy items in the daily diet. Now, the question that comes in our mind is that what lactose intolerant individuals can eat on a daily basis. For this, experts have revealed about the list of foods, which lactose intolerant individuals may eat without any hassle.


A large number of people suffering from lactose intolerance may have yogurt. This is because; yogurt comes with live yet active cultures i.e. good bacteria to help in easy digestion of the lactose. You have to select a high quality of yogurt or Greek yogurt, as it contains lactose in limited amounts.


Other than yogurt, you may even have a drinkable type of yogurt that comes with relatively higher percentage of probiotics to provide you with improved digestion.

Aged and Hard Cheese

While you go to market for the selection of cheese, you should definitely go with the aged and harder one. We know that lactose presents in milk’s watery part, while hard cheese comes with relatively less amount of liquid and hence, contains lactose in lesser amounts. Hence, if you are lactose intolerant, you should definitely go with Permesan, extra sharp cheddar, aged Gouda, Pecorino or any other hard cheese containing almost zero or less amount of lactose.

Lactose-fortified Dairy Products

Lactose-fortified dairy products, including Lactaid are other types of lactose intolerant friendly edibles available for individuals dealing with lactose intolerance problem. These products, like ice creams, yogurts and cheeses come as fortified via lactase enzyme, because of which people dealing with lactose intolerance problem may digest them easily.

Dairy Products With Low Fat and In Small Amounts

Low fat of dairy products, like low-fat cheese and milk tend to easy on digestive system when you have them in small amounts. In addition, to assure avoiding any symptom, you should take dairy products in combination with other food items while you have your meals. Another specialty of low-fat base dairy products is that they come with higher amount of calcium and protein as compared to their high-fat counterparts. You have to find low fat type of foods, which work for your health based on trial and error method, hence you should start with the slow pace.

Dairy Products In Combination With Lactase Pills

A few individuals find pills come with lactase enzymes as highly effective as compared to other people. In this case, you should pop lactase pills before 30minutes to 60minutes before you should consume dairy products, so that the method works properly. However, it is essential for you to have only a small serving of any dairy item with cereal and intake the pill, as per instructions from your doctor.


In conclusion, we should say that individuals with lactose intolerance may have selected dairy products, but in small servings and with proper precautions (combining with meals and lactase enzyme pills).

Also Read:

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:December 19, 2018

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