With lactose intolerance (lactose malabsorption), the body cannot sufficiently digest milk sugar, which can lead to bloating, abdominal pain, and diarrhea. Not all dairy products are equally problematic – some are better tolerated than others. Here you can find an overview of suitable and unsuitable foods.
With Lactose Intolerance, 209 foods are currently allowed and 59 foods are not recommended. Check all foods in the interactive tool above.
Lactose-free dairy products, hard cheeses (Parmesan, Emmental), many yogurt types, plant-based milk alternatives, and of course all foods without lactose are well-tolerated.
Hard cheeses like Parmesan, Emmental, aged Gouda, and Cheddar contain very little lactose and are usually well-tolerated. Cream cheese and soft cheeses contain more lactose.
Yogurt is often better tolerated than milk because lactic acid bacteria break down some of the lactose. Probiotic yogurt can be especially well-tolerated. When in doubt, choose lactose-free yogurt.
Lactose hides in many processed foods, deli meats, baked goods, medications, and spice mixes. Check ingredient lists: terms like milk sugar, whey, and skim milk powder indicate lactose.
Most affected individuals tolerate 5-12g of lactose per meal. A glass of milk contains about 12g of lactose. Gradual testing will help you find your personal threshold. Lactase tablets can additionally improve tolerance.
Oat milk, soy milk, and almond milk are good alternatives to cow's milk. Soy milk has the highest protein content. Look for calcium-fortified versions without added sugar.