Low Lactose Diets

Lactose intolerance is what most people think of when they hear the word lactose. Lactose is the (simple) sugars from milk products which can be found in a variety of other products as well as dairy. The enzyme lactase, which is present in everyone’s small intestines, breaks the lactose sugars in to two different sugars.

These sugars are then absorbed by the body and used as nutrients.  

When lactase is not found in the small intestines, lactose can pass directly through the intestines to the colon and be carrying extra fluid with it. What happens in the colon is the bacteria separates the lactose into certain gases and lactic acid.

Lactic acid is a laxative and an irritant. This can cause bloating, abdominal cramping, gas and diarrhea.

Low lactose diets will help control the symptoms of lactose intolerance, however there is no cure. Low lactose diets usually only eliminate milk and other milk products. Although, there are people who can tolerate small amounts, such as about 2 oz throughout the day or with meals.

Some people can tolerate small amounts of yogurt. If you feel you can tolerate a low lactose diet, then you need to experiment with various amounts of products containing lactose and see how well you do.

Some people can build up their tolerance by slowly introducing more and more lactose containing foods over a period of time.

Here is a short list of foods containing low-lactose (Ohne Laktose) that will help you with your diet.

Dairy       Breads and Starches
Milk treated with lactase enzymes   Breads and cereals without milk
Milk substitutes     Italian and French breads
Soy milks      Pastas, macaroni, noodles
Non-dairy creamers (read the labels) Potatoes, rice, barley, other cooked grains
 Saltines, whole grain crackers

Meats and Meat substitutes  Fats 
All plain cooked meats, fish and poultry Margarines without butter or milk
Peanut butter, seeds and nuts Some salad dressings (check the
Dried peas and beans label)
Soybean and tofu products Shortening
Eggs Oils
Processed meats made without milk
(hotdogs, sausage and cold cuts)
Soups, Sauces and Seasonings
Broth, bullion, consommé
Fruits and Vegetables  Gravies made with water 
All fresh vegetables and fruits Plain herbs and spices
Cooked or baked fresh fruits and Vegetable or meat soups made
vegetables made without milk products  without milk
Fruit and vegetable juices
Sweets and Deserts  Cheeses
Dairy-free, rice or soy frozen deserts Brie  (these cheese have a
Jellies, jams and preserves Camembert      very low lactose
Honey, molasses, sugar, syrups and Fetta       content) 
powdered sweeteners   Gouda
Pies, cakes and other baked foods  Parmesan
made without milk Swiss
Gelatin deserts made without milk Havarti
or whipped topping   Mozzarella

Make sure you are eating at least three calcium enriched foods per day. Always check the labels when making any choices when it comes to foods that might contain lactose or milk products. Be sure to prepare your meals with clean pots and pans and utensils so as not to transfer lactose from one dish to another.

Milk, ice cream and yogurt are high in lactose, however, yogurt has been found to be well tolerated in many lactose intolerant people.