MANAGING
LACTOSE INTOLERANCE
WITH DAIRY
Lactose intolerance is a type of food sensitivity. People who are lactose intolerant don’t
have enough lactase, the enzyme that helps to digest the natural sugar (lactose) found in
milk. There are varying degrees of lactose intolerance, and management solutions should
be tailored to the individual.
According to Mayo Clinic, “Most people with lactose intolerance can
manage the condition without having to give up all dairy foods.”
The American Academy of Pediatrics recommends children with lactose
intolerance still consume dairy to help meet calcium, vitamin D, protein
and other nutrient needs essential for bone health and growth.
Cream: With less than half a gram
of lactose per half cup, some
individuals may enjoy
cream in moderation.
Milk: A 1-cup serving of milk has
about 12 grams of lactose. Consider
drinking a ½ cup of milk at a time.
Add milk to recipes in place of water,
or pair it with a meal to slow digestion.
Chocolate milk may be better tolerated
than white milk.
Cottage Cheese: At 3 grams of
lactose per half cup, cottage cheese
typically has a greater amount of
lactose than most natural hard
cheeses. There are lactose-free
options available.
National Institute of Diabetes and Digestive and Kidney Diseases
states, “Research suggests that adults and adolescents with lactose
malabsorption could eat or drink at least 12 grams of lactose in one
sitting without symptoms or with only minor symptoms. This amount
is the amount of lactose in 1 cup
of milk.”
Butter: At less than half a
gram of lactose per teaspoon,
Strategies to Fit
butter may be another lactose
YOUR Needs
intolerance-friendly option.
Don’t miss out on great
nutrition! With the different
levels of lactose tolerance,
sometimes you may experience
less symptoms with one dairy
product over another. Consider
trying our serving tips, and learn
more about the lactose in your
favorite milk and dairy foods
(at right). Incorporate dairy into
your diet by consuming it in
Lactose-Free Options: Milk (including flavored) and
small amounts.
dairy products are available — without the lactose, they
have the same nutrients as original dairy products.
© 2016 Wisconsin Milk Marketing Board, Inc.
Yogurt: Regular and Greek-style
yogurt with live and active cultures
help digest lactose.
Natural Cheese: Most aged cheeses
are naturally low in lactose (<0.1 grams
per serving). Try shredding cheese on top
of salads and cooked veggies.