Tips For Lactose Intolerance


Welcome to our health education library. The information shared below is provided to you as an educational and informational source only and is not intended to replace a medical examination or consultation, or medical advice given to you by a physician or medical professional.

If you are lactose intolerant, you can't digest lactose, a sugar found in milk and other dairy products. Many people are lactose intolerant. Undigested lactose won't hurt you, but it can cause unpleasant symptoms. The good news is that you can get relief. To help reduce symptoms, look for ways to limit the amount of lactose you eat.

Nondairy substitutes are available for many dairy foods.



People with lactose intolerance may think they can't eat or drink any dairy products. This is often not true. Many people with lactose intolerance can eat or drink small amounts of dairy products without symptoms. To find your own limit, keep track of what you eat and drink. Write down when you have symptoms. Learn how much and what kinds of dairy products you can handle.


  • Choose low-lactose dairy products. These include buttermilk and aged cheeses (such as cheddar).
  • Eat foods with active cultures, such as yogurt. Active cultures make lactose easier to digest.
  • Eat or drink dairy products with other foods to lessen symptoms.
  • Substitute fruit juice for some or all of the milk in recipes.
  • Take lactase enzyme tablets with dairy products to help reduce symptoms.
  • Avoid eating many high-lactose foods (such as milk, butter, and ice cream) at one time.


If you eat less dairy, you may be getting less calcium. Ask your doctor about calcium supplements. Also, eat more dairy-free, calcium-rich foods such as:

  • Broccoli, kale, bok choy (Chinese cabbage), turnip greens
  • Fish with edible bones (canned salmon)
  • Alfalfa sprouts, soy sprouts
  • Tofu, soybeans, pinto beans, navy beans
  • Almonds, sesame seeds
  • Calcium-fortified orange juice, soy drink, and rice drink
  • Molasses

Discover leading-edge gastroenterology care. Call Digestive Disease Consultants of Orange County at 949.612.9090 or simply use the Request an Appointment form.

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Try Nondairy Substitutes



Milk, cream

Soy drink, rice drink, nondairy creamer


Tofu (soy) cheese, some aged cheeses

Butter, margarine

Milk-free margarine, vegetable oil

Ice cream

Fruit sorbet, juice bars

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