Lactose is the natural sugar in milk and many dairy products. If you lack the adequate enzymes to digest this sugar, you may suffer from diarrhea, gas, bloating and nausea after consuming them. Lactose intolerance varies in severity -- some people can tolerate small servings of milk or dairy, while other people react to miniscule amounts. Cream cheese is one of many products for which lactose intolerant people must find a substitute.
Tofu
Tofu cream cheese is available in some specialty markets. It contains no lactose and is an option for vegan dieters as well. You can also use silken tofu, an especially soft variety, as a substitute for cream cheese in dips or in baking.
Jam
If you use cream cheese as a spread on bagels or sandwiches, you could opt for jam or jelly instead. Although higher in sugar than cream cheese, jam and jelly are free of fat. If you are concerned about added sugars, choose all-fruit spreads which contain pureed fruit only.
Nut Butters
Another alternative spread to cream cheese is nut butter made from almonds, peanuts or cashews. Nut butters contain more heart-healthy fats than cream cheese along with magnesium, vitamin E and protein. Use nut butters on bagels, toast or crackers for a lactose-free snack or breakfast.
Yogurt and Cottage Cheese
You may be able to eat yogurt even if you are lactose intolerant. Choose types that are made with active and live bacterial cultures which destroy much of the lactose. To make a cream cheese substitute, drain plain yogurt over a piece of cheesecloth for several hours or even overnight. You could also do this with "cultured" sour cream, which also contains active cultures. The result is a dense, thick product that makes a tangy spread or ingredient in baked goods. Some stores sell lactose-free cottage cheese. You can puree the curds and whey of the cheese to create a spread for bagels or to use as a substitute for cream cheese in baked goods.
