Lactose is a sugar that can be found in milk, dairy products and foods containing these as ingredients. Infants and young children produce large amounts of the enzyme lactase, which allows for the digestion of lactose in the intestines. However, many people stop producing lactase and develop an intolerance toward lactose as they age. When this occurs, the lactose-intolerant person typically needs to go on a diet that contains little or no lactose.
Purpose
The goal of a lactose-free or low-lactose diet is to reduce the amount of lactose consumed enough to halt the symptoms of lactose intolerance. Some individuals with lactose intolerance still produce some lactase, so they can tolerate small amounts of lactose. Others develop symptoms even when the smallest amount of lactose is present in foods and require a diet completely free of this sugar. Symptoms include bloating, abdominal gas, nausea, cramping, vomiting and diarrhea. The severity of symptoms can change over time and a person on a lactose-free diet may switch to a low-lactose meal plan later in life or vice versa.
Low-Lactose Diet
Someone on a low-lactose diet should avoid foods high in lactose, such as milk, but may be able to tolerate small amounts of cheese, cottage cheese, yogurt or ice cream. Eating foods that contain lactose along with a meal may help the body tolerate them better. Another option is to choose lactose-free milk or dairy products made from lactose-free milk. Lactose-free milk is treated with the enzyme lactase, which breaks down much of the lactose in the milk. Another option is to take lactase supplements, which can be consumed before a meal containing lactose.
Lactose-Free Diet
If you have a severe lactose intolerance, your diet will be more restricted than someone with only a mild case. A lactose-free diet requires complete avoidance of all milk and dairy products, including cheeses, cream, buttermilk, yogurt, kefir, butter and whey. Read ingredient lists to see if a product contains these items, since ingredients with lactose may be hidden. Breads, cereals, desserts and prepared frozen meals frequently contain hidden lactose.
Alternatives
Alternatives to products high in lactose abound. Soy milk is lactose-free, as are products made from it, such as soy cheese, soy yogurt and soy ice cream. Other milk alternatives include rice milk and milk made from nuts, such as almond or walnut. Instead of butter, use other fats for cooking, such as lactose-free margarine or olive oil. Fruit ices and sorbets are an alternative to ice cream and vegetable spreads or peanut butter can be used in place of cheese spreads.
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