What is Lactose Intolerance? :: Take Control Tips :: Decoding The Dairy Case :: Health Professionals :: latest News :: In The Kitchen

Lactose intolerance or sensitivity does not mean that dairy foods are off limits. The Southeast Dairy Association recommends a variety of strategies to help people with lactose intolerance enjoy the taste and nutrition of dairy:

  • Know your limit.
    • Introduce dairy foods slowly throughout the day, and note resulting discomfort so you can begin to identify your limits.
  • Try lactose-free milk.
    • It provides the same unique package of nine essential nutrients found in regular milk – calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin.
  • Try flavored milk.
    • Chocolate milk may be more easily tolerated than unflavored milk – and it contains the same nine essential nutrients as white milk.  Read more about flavored milk here.
  • Drink small amounts of milk with meals.
    • Consuming milk (about ½ cup) with other foods can make it easier to digest, so try milk on cereal or in smoothies, and enjoy a glass of milk with a meal.
  • Eat yogurt.
    • Yogurt that contains active cultures and probiotics can make it easier for your body to digest lactose.
  • Try aged cheeses.
    • Hard cheeses like Swiss, Parmesan, Gouda, Colby, Provolone, Cheddar, Edam, Fontina, Gruyere, Muenster and Monterey Jack have very little lactose.  Avoid soft or processed cheeses, like Brie.
  • Talk to an expert.
    • Consult a dietitian for healthy eating tips suited to your dietary needs and food preferences.  Connect now with one of the Southeast Dairy Association’s dietitians on Facebook.

For a list of foods high-lactose foods to avoid, plus those that are more easily digested, click here

social blog twitter facebook youtube
  • Only a doctor can diagnosis lactose intolerance.
  • Lactose intolerance is not a disease or allergy it is simply the digestive system's inability to break down the milk sugar lactose.
  • Most lactose sensitive individuals can drink up to two glasses of regular milk a day with no symptoms.
  • A person would need to consume 8 cups of spinach to get the same amount of calcium found in 1 cup of milk.