Being diagnosed with a food intolerance and needing to change how you eat, can feel like a lot to take on.
While it is not as severe as having a food allergy, a food intolerance can impact your life.
You might be scared to eat for fear of having a reaction. You may not want to join your family and friends when they go out, because you’re worried about cross-contamination. These feelings are normal and can be handled by talking to your gastroenterologist and a registered dietician or nutritionist.
By learning more about what a food intolerance means for you
, you’ll feel more in control and better able to manage the changes.
- Symptoms of lactose intolerance can be controlled through diet.
- Many older children and adults do not need to avoid lactose entirely, but people differ in the amounts of lactose they can handle. This means you need to figure out, through trial and error, how much lactose you can handle.
- There are some products to help control symptoms:
- Lactase enzyme: These help people digest solid foods that have lactose; enzymes are taken just before a meal or snack and can come in tablet, chewable or liquid form.
- Lactose-free milk and other products: These are found at most supermarkets; the milk has all of the other nutrients found in normal milk and stays fresh for about the same length of time. Examples are soy or almond milk. Also, hard cheeses like blocks of parmesan often have no lactose.
Watching for hidden lactose
Though milk and foods made from milk are the only noteworthy natural sources, lactose is often added to prepared foods.
It is vital for people with very low tolerance for lactose to know about the many foods that have lactose, even in small amounts. Be sure to read all labels.
Some common items that have lactose are:
- Bread and other baked goods.
- Processed breakfast cereals.
- Instant potatoes, soups and breakfast drinks.
- Lunch meats (other than kosher).
- Salad dressings.
- Candies and other snacks.
- Mixes for pancakes, biscuits and cookies.
- Powdered meal-replacement supplements.
- Some “nondairy” products, such as powdered coffee creamer and whipped topping, may have parts that are derived from milk and therefore have lactose.
- Lactose is used as the base for more than 20 percent of medications and about 6 percent of over-the-counter (OTC) drugs. Many types of birth control pills have lactose, as do some tablets for stomach acid and gas. A pharmacist can answer questions about the amounts of lactose in certain meds.
Reading food labels
If any of these items are on a food label, it may have lactose:
- Milk by-products.
- Dry milk solids.
- Non-fat dry milk powder.
Getting appropriate nutrition
Milk and other dairy products are a major source of nutrients, like calcium and vitamin D
, in a balanced diet. Calcium is needed for the growth and repair of bones throughout life. As you remove milk and dairy items from your diet, be sure to get extra calcium in other ways.
The table below shows how much calcium you should be getting each day and some ideas on how to get it.
Food and Nutrition Board, Institute of Medicine, National Academics
Dietary Reference Intakes: Estimated Average Requirement of Calcium Intake Per Day (in mg)
||Male (mg of calcium/day)
||Female (mg of calcium/day)
|1 to 3 years
|4 to 8 years
|9 to 13 years
|14 to 18 years
|19 to 30 years
|31 to 50 years
|51 to 70 years
It is important in meal planning to make sure that each day’s food has enough calcium
, even if your diet does not have dairy products.
Many foods are high in calcium but do not have lactose, including:
- Firm tofu with calcium sulfate (3.5 oz: 683 mg calcium).
- Soy milk (1 cup: 200–300 mg calcium).
- Sardines, with edible bones (3 oz: 382 mg calcium).
- Salmon, canned with edible bones (3 oz: 198 mg calcium).
- Broccoli (1 cup: 90 mg calcium).
- Oranges (1 medium: 50 mg calcium).
- Pinto beans (1/2 cup: 40 mg calcium).
- Tuna, canned (3 oz.: 10 mg calcium).
- Lettuce greens (1/2 cup: 10 mg calcium).
Dairy products that are high in calcium and low in lactose
(meaning there is some lactose, so they can be consumed by people who can handle a little bit of lactose) include:
- Plain, low-fat yogurt (1 cup: 415 mg calcium, 5 g lactose).
- Reduced-fat milk (1 cup: 295 mg calcium, 11 g lactose).
- Swiss cheese (1 oz.: 279 mg calcium, 1 g lactose).
- Ice cream (1/2 cup: 85 mg calcium, 6 g lactose).
- Cottage cheese (1/2 cup: 75 mg calcium, 2–3 g lactose).
If you have symptoms from dairy fat, you could also try hard cheeses that are low in fat as well as a source of calcium.
Adapted from Manual of Clinical Dietetics. 6th ed. American Dietetic Association, 2000; and Soy Dairy Alternatives.
Still having symptoms?
It can be scary to keep having symptoms, even after changing to a low-lactose or lactose-free diet. If this is the case for you, perhaps you are eating hidden lactose
. A dietitian can help
you find out if you are unintentionally consuming lactose through such things as medications, supplements or other sources.
If you are eating a strict lactose-free diet, and are sure you aren’t consuming hidden lactose, your doctor should think about testing you for other causes of your symptoms (such as celiac disease
or Crohn’s disease
) to make sure nothing else is going on.
Try the MyGIHealth® app to better note your symptoms and when they happen.