What Should I Eat If I Am Lactose Intolerant?
Quick answer: Lactose intolerance means your body produces insufficient lactase to digest lactose (milk sugar). Most people can tolerate small amounts of dairy, and many dairy products are naturally low in lactose. Calcium needs to be sourced carefully.
What to Eat
Hard and aged cheeses (cheddar, parmesan, gruyère)
Most lactose is lost in the cheese-making process — these contain very little lactose and are usually well tolerated.
Butter and ghee
Almost entirely fat — negligible lactose content, suitable even for most with lactose intolerance.
Lactose-free dairy milk and products
Regular cow's milk with lactase enzyme added — same nutrition, same taste, zero lactose.
Yogurt (live cultures)
Live bacteria in yogurt produce their own lactase — most lactose-intolerant people tolerate plain yogurt well.
Kefir
Even lower lactose than yogurt due to longer fermentation; studies show better tolerance than milk in lactose intolerant people.
Plant-based milks (oat, almond, soy, coconut, rice)
Lactose-free alternatives — check labels for calcium and vitamin D fortification to maintain nutritional parity.
Calcium-rich non-dairy foods (sardines with bones, fortified plant milk, tofu, kale, broccoli)
Ensure adequate calcium (1000mg daily) from non-dairy sources if avoiding most dairy.
Lactase enzyme supplements
A practical solution — take before dairy consumption to provide the missing enzyme.
What to Avoid
Full-fat milk in large quantities
High lactose content — a glass of milk contains ~12g lactose which exceeds the threshold of most intolerant people.
Soft fresh cheeses (ricotta, cottage cheese, cream cheese)
These are high in lactose — made from whey which retains most of the milk's lactose.
Ice cream
Milk + cream base makes ice cream high in lactose; lactose-free ice cream or sorbet are alternatives.
Cream and double cream
High lactose despite being high fat — some people tolerate small amounts.
Hidden dairy in processed/packaged foods
Read labels for: milk, milk solids, whey, casein, curds, lactose — all indicate dairy content.
Milk-based coffee drinks (large lattes, cappuccinos)
Large amounts of milk exceed most people's lactose threshold — use plant milk or lactase drops.
Hydration
All plain drinks are fine. Most coffee and tea additions (small amounts of milk) are usually tolerated. Plant milks in coffee are a good substitute. Avoid large dairy-based smoothies or milkshakes unless using lactose-free milk.
Tips
- •Most people with lactose intolerance can tolerate up to 12–15g lactose at once (equivalent to 1 cup of milk) — it's about threshold, not total elimination.
- •Consuming small amounts of dairy with food slows digestion and improves lactose tolerance compared to drinking milk on an empty stomach.
- •Tolerance levels vary — test your personal threshold with aged cheese, then yogurt, then small amounts of milk.
- •Calcium is critical — if avoiding most dairy, ensure you're getting 1000mg/day from alternative sources (fortified plant milk, canned fish with bones, leafy greens).
- •Lactase enzyme tablets (take just before eating dairy) are highly effective for societal eating situations.