drOPsite Login                                                                 Healthcare Professional Registration

You are here

How to go Lactose-free

Lactose is a naturally occurring sugar found in dairy products. It is also added to some processed and prepared foods like salad dressings. The enzyme lactase is needed to breakdown lactose.

Some people do not produce enough, or any, lactase. This is the cause of lactose intolerance. Due to this lack in lactase, lactose is not digested properly and ferments in the intestine which causes symptoms such as bloating, gas, cramping, nausea, and diarrhea.

Typically, individuals with lactose intolerance will have to consume a lactose-free or reduced lactose diet. This can be done by substituting dairy products for non-dairy alternatives.

Here is a list of foods that contain lactose to get you started:

Food

Serving Size

Lactose (g)

Alternatives

Cow’s Milk

1 cup

12

Soy Milk

Almond Milk

Cashew Milk/cream

Coconut Milk

Rice Milk

Goat’s Milk

1 cup

11

Buttermilk

1 cup

9

Chocolate Milk

1 cup

10

Chocolate varieties of all

listed above.

Yogurt

¾ cup

7

Soy or coconut yogurt

Frozen Yogurt

½ cup

5

Sorbet

Sherbert

Ice Cream

½ cup

5

Coconut, Soy, Cashew, or fruit

“ice creams”

Cottage Cheese

½ cup

3

Tofu Ricotta

Cashew Ricotta

Sour Cream

¼ cup

2

Tofu or cashew sour cream

Cheese (eg. cheddar)

30 grams

0.02

Cashew Cheese

Butter

1 teaspoon

0.03

Ghee, Coconut Oil

 

A guide to a healthy dairy free eating plan

Breakfast:

  1. A bowl of high fibre chia seed oatmeal.
  2. Grain toast with ghee or nut butter and fruit salad.
  3. Sweet potato hash

 

Lunch:

  1. BLT avocado wraps
  2. Lemony, kale, chickpea, avocado salad
  3. Thai Chicken Lettuce Wraps

 

Dinner:

  1. Chicken and vegetable stir fry served with steamed rice
  2. Mediterranean lamb sliders without the feta cheese.
  3. Chili – try our Lentil chili for a high iron vegetarian friendly variety.

 

Snacks:

Fresh fruit and veggies

Popcorn

Chips with salsa

Pumpkin Seeds

Crackers and Hummus

Avocado Pudding

 

Treats:

  1. Almond butter blondies
  2. Death by chocolate brownies
  3. Dairy-free raspberry cheesecake