6 Dairy Foods That Are Naturally Low In Lactose

6 Dairy Foods That Are Naturally Low In Lactose

Lactose, a type of complex sugar is found in milk and dairy products. Since it is hard for the body to digest easily, body needs an enzyme known as lactase produced in the gut to break down lactose. Lactose intolerance is a digestive problem in which some people do not have enough of this enzyme necessary for digesting lactose. Without this enzyme, certain amount of lactose consumed by these people can remain undigested and cause symptoms like diarrhea, nausea, stomach upset, gas, bloating and pain. This is why; people with lactose intolerance tend to avoid eating dairy products. Since dairy product provides many essential nutrients, it is best to follow a diet low in lactose instead of completely avoiding them. Not all dairy products are high in lactose.  Aim to consume small amount of these dairy products every day.This Will Help You To Know Whether They Are Causing Any Unpleasant Symptoms Or Not.

Here Are 6 Dairy Foods That Are Low In Lactose:

1. Butter:

Butter is a high-fat dairy product made by separating the solid fat from liquid component of milk [1]. The liquid part contains all the lactose. Butter derived from milk fat contains 80% fat and very little lactose, just0.01 in one tablespoon of butter. Since lactose content is so low, it can hardly cause any problem, even in those with lactose intolerance. And butter made of fermented milk and clarified butter is even contains lesser amount of lactose than real butter. So you can include butter in your diet, even you have lactose intolerance.


2. Hard Cheese:

If you are avoiding all dairy products because of lactose intolerance, no need to avoid all the dairy products completely [2]. You can of course eat some cheese that contains very low level of lactose. Before buying cheese check the nutritional label. Fewer the amount of sugar on the label, the better it is. For example, if the sugar listed in label is zero, then the cheese contains maximum of half a gram of lactose per ounce which is very low. Natural, aged cheese like Swiss, Cheddar and Permesan are very low in lactose and can be digested easily by many people with lactose intolerance. Lactose gets drained off during the process of cheese making. The least amount that is left behind in the curd is changed to lactic acid during the cheese ripening (aging) process.

Fresh unripened cheese like cottage cheese, mozzarella and cream cheese contain more lactose than aged cheese. Even some cheese with higher lactose content may not cause problem , if consumed in small portion, as they still tend to contain less than 12 gram of contain in a glass of milk. However, processed cheese spreads and cheese foods mostly contains higher amount of lactose, so avoid them, if you are lactose intolerant.

Hard Cheese


3. Yogurt:

People sensitive to lactose often find yogurt easy on their stomach than milk because yogurt contains live bacteria that helps that aids is breaking down the lactose, and you don’t have to make much effort to digest them [3]. But you must choose probiotic yogurt that contains active live cultures. It has been observed that yogurt with high fat content is better digested than lower amount of fat, because they take longer time to digest. Avoid eating frozen yogurt which hardly contains healthy bacteria.


4. Kefir:

Kefir is a traditional fermented beverage made from milk by adding “Kefir grains” [4]. Just as yogurt contains live cultures or bacteria, kefir grains also contain these live cultures which help to break down lactose and make it easy for the stomach to digest. If you are lactose intolerant, you can try this beverage in moderate quantity.


5. Heavy Cream:

Heavy cream which is a high-fat product is made by skimming the fatty material that rises on the top of the milk [5]. Its lactose content is very low, because it contains only 0.5 grams of sugar in 15 ml. of milk which is almost zero. Therefore, consuming small amount of heavy cream may not cause any problem, even if you are intolerant to lactose.

Heavy cream

6. Lactose-free Products:

These days, there are many dairy products available, that are specially adapted to have either no level of lactose or lower lever level of lactose [6]. Lactase enzyme is added in these milk and dairy product to make them tolerable for those with lactose intolerance. These products are especially fortified like other dairy product which can allow you to meet your calcium and vitamin D requirement without getting any gastrointestinal problem or irritation.

Lactose-free products

Lactase drops are also available to lower the content of lactose in dairy products. It is often possible to increase your tolerance to dairy product by incorporating them in small portion gradually in your diet. It has been observed that some people have able to build up their tolerance level to dairy product by taking them along with meal, rather than consuming them separately.