June 25, 2021
Lactose intolerance is a common digestive problem that occurs when the cells that line the small intestine are unable to secrete enough lactase, an enzyme responsible for properly breaking down lactose (the natural sugar found in milk) and allowing it to get easily absorbed into the bloodstream.
Having lactose intolerance means that lactose sits undigested in the gut, where it gets fermented by bacteria. This can lead to the production of different gases, which can cause diarrhea, bloating, stomach cramps, nausea, and other symptoms usually within two hours of consuming any food or drink that contains lactose.
The best way to manage the symptoms of lactose intolerance is to avoid the foods that cause them. Listed below are the three foods that are most notorious for exacerbating lactose intolerance.
Milk
Milk from cows, goats, and sheep contains the highest amount of lactose out of all dairy products. A 250ml serving of cow, goat, or sheep’s milk contains approximately 13g of lactose.
There are, however, many milk substitutes and lactose-free products available that contain important vitamins and minerals, such as calcium, to ensure you are still getting enough of them from your diet.
Depending on the severity of your lactose intolerance, you may still be able to consume milk, such as with coffee, in small amounts spread out over the course of the day, or as part of a meal, rather than on its own, to facilitate lactose digestion.
Ice Cream
Ice cream products are dairy-based foods, and they usually have high levels of lactose and thus should be avoided.
There are some types of ice cream that are fairly low in lactose. You can consume cream-based or lactose-free ice cream as an alternative to milk-based ones. Lactose-free ice cream products are made with a synthetic lactase enzyme, which makes them relatively better to eat for people with lactose intolerance.
Ultra-Processed Cheese
Contrary to popular belief, some types of cheese contain little to no lactose and are safe to consume in moderation if you are lactose intolerant. It is because they are made of fermented milk containing lactic acid bacteria (LAB), which partially or completely breaks down lactose and makes it easier to digest.
The types of cheese that you need to avoid are those that are highly processed. They are made by melting natural cheese to halt the aging process and adding milk or whey.
Lactose Intolerance Testing in Westlake and Brooklyn, Ohio
At North Shore Gastroenterology, we offer lactose intolerance testing and other state-of-the-art in-office diagnostic procedures as part of our commitment to provide the residents of Westlake, Brooklyn, and neighboring areas in Ohio with high-quality, comprehensive care.
To find out more about our services or to schedule an appointment with one of our board-certified GI doctors, call us at(440) 808-1212or you can conveniently request an appointment online. We have two offices at which to serve you in Westlake and Brooklyn, Ohio.
FAQs
Products made from cream — like ice cream, cream cheese, custard, or butter — should be avoided due to the high levels of lactose. In addition to some kinds of cheeses, some people with lactose intolerance may be able to eat yogurt in moderation, as the lactose has been partly broken down.
What are the worst foods for lactose intolerance? ›
Products made from cream — like ice cream, cream cheese, custard, or butter — should be avoided due to the high levels of lactose. In addition to some kinds of cheeses, some people with lactose intolerance may be able to eat yogurt in moderation, as the lactose has been partly broken down.
What triggers lactose intolerance the most? ›
Two factors contribute to lactose intolerance: lactose malabsorption and gut sensitivity. Lactose malabsorption is the most important factor. It's the inability to break down and absorb lactose in your small intestine that leads to lactose later entering your large intestine and triggering symptoms.
How to stop lactose intolerance pain immediately? ›
Over-the-counter (OTC) medicines may help ease the discomfort of lactose intolerance. However, it is important to stop consuming lactose to prevent the symptoms from persisting. Pain relievers such as acetaminophen may relieve abdominal pain and discomfort.
What bread is best for lactose intolerance? ›
Wholemeal and brown bread is generally lactose-free.
What food is highest in lactose? ›
Foods high in lactose include:
- Milk (nonfat, 1%, 2%, whole)
- Evaporated milk.
- Condensed milk.
- Buttermilk.
- Milk powder.
- Ice cream.
- Yogurt.
- Cottage cheese.
Self care
- Broccoli and leafy green vegetables.
- Calcium-fortified products, such as cereals and juices.
- Canned salmon or sardines.
- Milk substitutes, such as soy milk and rice milk.
- Oranges.
- Almonds, Brazil nuts and dried beans.
A: To flush dairy out of your system quickly, eliminate all dairy products from your diet and load up on vegetables, fruits, whole grains, legumes, and seeds. These are high in fiber and acids that help break down and push out all milk proteins from your system. Also, set aside some time to work out.
What settles your stomach after eating lactose? ›
Try Probiotics
Lactic acid bacteria in the intestines break lactose down into simpler sugars that can be absorbed by the colon. Certain probiotic supplements may help with this process. You can get them in capsule, tablet, or powder form at health food stores, grocery stores, drugstores, and online.
How to reverse lactose intolerance naturally? ›
There is no treatment that can help your body make more lactase. But you can manage your symptoms by changing your diet. In the past, people who were lactose intolerant were told to avoid dairy products. Today, health experts suggest you try different dairy foods and see which ones cause fewer symptoms.
For those who suffer, ignoring symptoms can lead to enhanced stomach issues, chronic diarrhea, and additional health problems. For example, the development of chronic diarrhea can lead to anemia, dehydration, and kidney damage, among other serious concerns.
What is the best cheese for lactose intolerance? ›
With lactose intolerance, you can still eat cheese, but choose carefully. Hard, aged cheeses like Swiss, parmesan, and cheddars are lower in lactose. Other low-lactose cheese options include cottage cheese or feta cheese made from goat or sheep's milk.
Which fruit is good for lactose intolerance? ›
Many foods can be enjoyed as part of a healthy, lactose-free diet, including: Fruits: apples, oranges, berries, peaches, plums, grapes, pineapples, mangoes. Vegetables: onions, garlic, broccoli, kale, spinach, arugula, collard greens, zucchini, carrots.
Are eggs bad for lactose intolerance? ›
Eggs are high in protein and include many essential vitamins and minerals. They do not contain lactose, so are safe for people with lactose intolerance to eat unless they also have an egg allergy.
Can lactose intolerant people eat pizza? ›
One of the great things about pizza is its customizability. Lactose-intolerant individuals can create their own pizza masterpiece by choosing lactose-free cheese and a variety of dairy-free toppings. From fresh vegetables to flavorful vegan meat substitutes, the possibilities are endless.
Can I eat bread if I'm lactose intolerant? ›
Bread and baked goods. Bread and other baked goods frequently contain lactose. This is especially true for options with icings.
Can you eat chocolate if lactose intolerant? ›
On its own, chocolate itself is lactose intolerant-friendly since it doesn't inherently contain milk. It is made from the fermented, roasted, and processed beans of the cacao tree. Those beans are then ground down into a cocoa powder, which is then used to make the sweet chocolate products we're familiar with.
