Lactose Intolerance: Diet

What is lactose intolerance?

Lactose is the name of the sugar found in milk. Lactose intolerance occurs when the body is unable to breakdown all of the lactose that is in the foods you eat. Symptoms of lactose intolerance include:

• diarrhea
• gas
• bloating
• stomach pain
• stomach cramps

What foods contain lactose?

Lactose is found in dairy products such as:

• milk
• cheese
• yogurt
• ice cream
• sherbet

Items on a food label that contain lactose:

• milk
• milk solids
• skim milk powder
• cream
• buttermilk
• malted milk
• whey lactose
• curds
• margarine

Some foods that may have hidden sources of lactose:

• breads
• candy
• cookies
• cold cuts
• hot dogs
• bologna
• sauces and gravies
• dessert mixes
• cream soup
• frostings
• chocolate drink mixes
• salad dressing

Foods that may be used as milk substitutes:

Lactaid milk is regular milk that has had the lactose reduced or removed. Most people with lactose intolerance can drink this type of milk. Ask your physician or dietitian about this product.

The importance of meeting your body's calcium needs:

Calcium is needed for strong bones and teeth. If you are not using milk or milk products, you may not be getting enough calcium from your diet. Ask your physician or dietitian for more information about your body's calcium needs.

The following are good sources of calcium:

300 mg Calcium	150 mg Calcium	100 mg Calcium
4 ounces canned salmon	2 ounces canned sardines	2/3 cup broccoli
1 cup calcium fortified orange juice	1/2 cup turnip greens, kale, or collards	1/2 cup okra
1/4 cup almonds	1/2 cup tofu	5 ounces shrimp
1 cup yogurt	1 1/2 cups dried beans	2 cups cabbage