Lactose, the primary sugar in milk and dairy products, consists of two sugar molecules that cannot be digested by the body without the enzyme "lactase," according to Frank W. Jackson, M.D., in an article published on the Jackson Siegelbaum Gastroenterology website. Lactose-intolerant people experience gas, bloating, cramping and diarrhea after ingesting a food containing lactose, although the amount required to cause symptoms varies widely. Some can tolerate small amounts of lactose, while others must avoid all sources of the sugar.
Milk
Buttermilk and regular milk -- including the nonfat, 1 percent, 2 percent and whole versions -- contain 9 to 14 g of lactose per serving, says Dr. Gourmet. Two product lines, Lactaid and Dairy Ease, offer lactose-free and reduced-lactose milks in various forms, including whole, skim, 1 percent, 2 percent, calcium-fortified and chocolate milks. Lactaid also offers a lactose-free half-and-half product and an eggnog. One manufacturer removes the lactose while the other adds the lactase enzyme to the milk to break the lactose down, according to the Lactaid and Dairy Ease websites. Lactose-free milk provides the same nutrients as regular milk, including calcium and vitamin D, but some consumers find the taste slightly sweeter. Read labels carefully, cautions Jackson, to determine if the product is truly lactose-free or if it is reduced by 70 percent. If you are unable to tolerate any amount of lactose, choose a 100 percent lactose-free product or try a dairy alternative made of almonds or soy.
Cheese
Regular cottage cheese contains 0 to 4 g lactose per serving, according to Dr. Gourmet. Lactaid offers a lactose-free, low-fat version. Hard cheeses contain about 1 g lactose per serving, but American cheese and ricotta cheese each contain between 0 and 6 g per serving. Cream cheese has 0 to 1 g per serving.
Yogurt
Soy yogurt, a nondairy product by Stonyfield, contains no lactose, according to its manufacturer's website. Yogurt contains 10 to 12 g lactose per serving if made from whole milk and 5 to 19 g if made from low-fat milk, says Dr. Gourmet. However, lactose-intolerant individuals often find that they can consume yogurt with few or no digestive symptoms, perhaps because yogurt's live bacteria help to break down the lactose.
Ice Cream
Ice cream contains 3 to 8 g lactose per serving and sherbet, a milk product, contains 1 to 2 g per serving, according to Dr. Gourmet. Lactaid offers a lactose-free version in five flavors: cookies and cream, strawberries and cream, butter pecan, vanilla and chocolate, according to the manufacturer. The lactose-free ice cream -- made from milk, cream, sugar, corn syrup and flavorings -- contains the lactase enzyme. If you must limit your intake of calories, sugar and fat, consider having a sugar-free, low-fat pudding or a piece of fruit instead.
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