Milk and other dairy products contain lactose, but some people have a low tolerance for this sugar. This may be due to a weak lactase gene or insufficient lactase in their small intestines. Consequently, they are less able to break down and digest lactose, leading to discomfort such as bloating, abdominal pain, diarrhea, and vomiting when consuming foods containing lactose.

For this reason, doctors recommend that people with lactose intolerance avoid lactose. So, today we’ll share foods you can eat and foods you should avoid if you’re lactose intolerant.

Foods You Can Eat

Scientists say that approximately 65% ​​of the world’s population is lactose intolerant, so it’s important to know which foods are lactose-free.

• Fruits: Apples, oranges, berries, peaches, grapes, pineapples, mangoes, etc.
• Vegetables: Onions, garlic, broccoli, kale, spinach, arugula, zucchini, carrots, etc.
• Meat: Beef, lamb, pork, chicken, goose, duck, etc.
• Fish and seafood: Tuna, mackerel, salmon, sardines, lobster, clams, etc.
• Eggs: Egg whites, egg yolks.
• Soy foods: Tofu, natto, miso soup, etc.
• Legumes: Black beans, kidney beans, chickpeas, lentils, etc.
• Whole grains: Barley, wheat, buckwheat, quinoa, oats, couscous, etc.
• Nuts: Almonds, walnuts, pistachios, cashews, Brazil nuts, macadamia nuts, etc.
• Seeds: Chia seeds, flax seeds, pumpkin seeds, sunflower seeds, etc.
• Plant-based milks: Almond milk, soy milk, oat milk, coconut milk, cashew milk, etc.
• Plant-based yogurts: Almond milk yogurt, soy milk yogurt, coconut milk yogurt, cashew milk yogurt, etc.
• Oils and fats: Avocado, olive oil, sesame oil, coconut oil, etc. Herbs and spices: basil, mint, rosemary, dill, pepper, turmeric, etc.

Beverages: water, tea, 100% fruit juice, black coffee, etc.

While lactose-free milk (milk with the lactose removed) is commercially available, it is recommended to discuss the use of lactose-free milk with your doctor before deciding whether to consume it.

Foods to Avoid

Lactose is primarily found in dairy products like milk, but it can also be found in other foods. See the foods to avoid below for more information.

• Dairy foods: Milk, yogurt, cheese, ice cream containing milk, cream, sour cream, whipped cream, powdered milk, etc.
• While people with lactose intolerance are often advised to avoid dairy products, some dairy products contain very little lactose. For example, cream contains very low levels of lactose, making it suitable for many people with lactose intolerance with minimal adverse effects.
• Unless consumed in large quantities, clarified cream, which is used in cream, contains almost no lactose, making it suitable for most people with lactose intolerance. In addition, yogurt, a dairy food, is believed to help digest lactose because it contains probiotics.
• Other dairy foods with very low lactose content include hard cheese, aged cheese, and heavy cream.
• However, these foods are only suitable for people with mild lactose intolerance and are not suitable for everyone with lactose intolerance. It is recommended to discuss whether you can consume dairy foods with your doctor.
• Frozen or prepared foods containing lactose: When purchasing, be sure to check the packaging to see if there are any dairy ingredients and any warnings regarding lactose intolerance.
• Sauces or soups containing lactose: Sauces and soups containing dairy ingredients such as milk, heavy cream, and cheese.
• Desserts containing lactose: Desserts such as bread, cookies, cakes, and muffins containing dairy ingredients such as milk, yogurt, and cheese.
• Chocolate containing lactose: Chocolate containing dairy ingredients such as milk.
• Processed meats containing lactose: Hot dogs, bacon, and sausages may contain hidden lactose.
• Lactose-containing beverages: Milk tea, lattes, and other beverages containing milk or other dairy ingredients.

Everyone’s physical condition is different. If you have lactose intolerance, it is recommended that you consult your doctor or nutritionist.