Table of ContentsView AllTable of ContentsButterHard CheeseYogurtSherbertHeavy CreamKefirSour CreamCottage CheeseLactose-Free Dairy ProductsTips
Table of ContentsView All
View All
Table of Contents
Butter
Hard Cheese
Yogurt
Sherbert
Heavy Cream
Kefir
Sour Cream
Cottage Cheese
Lactose-Free Dairy Products
Tips
Lactoseis a type of sugar found in dairy products, like milk. The digestive enzyme called lactase is responsible for breaking down lactose. People who do not have enough lactase become lactose intolerant. The lactose in dairy passes through them without being digested.
Once the lactose reaches the large intestine, the friendly bacteria that make up the gut microbiome ferment the sugar to use as fuel. This fermentation results in gas, bloating, and the other symptoms of lactose intolerance.
Most people withlactose intolerancehave some lactase and can tolerate some dairy without developing symptoms. The threshold at which symptoms begin varies, but most people can handle at least 12 grams of lactose. That amount of lactose is found in an 8-ounce glass of milk.
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There are about 0.58 grams of lactose in a whole stick of butter.So, if you’re spreading butter on a piece of toast or in cooking, it’s adding very little lactose to the meal.
Butter is a very high-fat product, with about 80% being fat and the rest comprised of liquids remaining from the milk.
Some butter products made from plant sources is completely lactose-free. Typically they are made from plant-based oils of avocados, olives, or almonds. Some dairy butter is labeled as lactose free because it also contains lactase enzymes.
One slice (17 grams) of cheddar cheese only contains about 0.027 grams of lactose.
Some types of yogurt, likeGreek yogurt, go through further processes to remove more of the milk liquid, leaving them higher in protein and fat.
In one container (150 grams) of Greek yogurt, there are about 3.69 grams of lactose.In addition, yogurt with live bacteria is a great source ofprobiotics(beneficial live bacteria), which add to the health of yourgut microbiome(the healthy balance of microbes in your digestive tract).
If you’re craving a frozen dessert, sherbet is one of the best treats for someone with lactose intolerance. Sherbet is made from a mixture of fruit puree, sugar, and a small amount of milk. (Sorbet is similar to sherbet but contains no dairy.)
Usually, ice cream is made with about 50% milk or cream, while sherbet usually contains a maximum of 2%.
Sherbet typically contains about 4 to 6 grams of lactose in 1 cup.
One tablespoon (15 grams) of heavy cream contains about 0.43 grams of lactose.So it’s safe for most people to use some heavy cream in their diet, like in a cup of coffee.
Kefir is a fermented milk product produced using grains. The end result provides a mixture with bacteria and yeast that have numerous health benefits.
One tablespoon of sour cream provides about 0.4 grams of lactose.
Cottage cheese contains a moderate amount of lactose with about 9 grams in 1 cup.So, cottage cheese is higher in lactose, but some people with lactose intolerance may still tolerate it.
Lactose-free dairy products are milk products that have lactase added during processing. Manufacturers add lactase to break down the lactose in the product. So if you have lactose intolerance, it’s safe to consume these products since the sugar is already broken down.
There are several lactose-free dairy products like milk, sour cream, and yogurt. They are safe to consume if you are lactose intolerant and taste nearly the same as the traditional version.
Low-Lactose Diet Tips
When following a low-lactose diet, try to space out your dairy foods. The threshold for how much lactose causes symptoms can vary from person to person. And some people may notice dairy is safe to have one day, but eating it multiple days in a row causes a problem.
It can take time to figure out what works best for you. But you may not have to completely cut out dairy foods unless you want to.
Aim for eating plenty of non-lactose-containing foods like fruits, vegetables, meats, seafood, eggs, beans, nuts, and tofu. Then add in small amounts of low-lactose dairy foods as desired.
Some medications can be taken with dairy products to provide more lactase to digest the dairy. Talk with your healthcare provider to learn iflactase enzyme supplementsare a good fit for you.
Summary
Lactose is the sugar found in milk. Some people produce too little of the enzyme lactase to digest this sugar, causing lactose intolerance. People with lactose intolerance typically can tolerate small amounts of lactose.
Low-lactose dairy products include butter, hard cheese, yogurt, kefir, sherbet, and sour cream. In addition, some lactose-free dairy products have the enzyme lactase added during processing to break down the lactose and can be safe for people with lactose intolerance.
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Misselwitz B, Butter M, Verbeke K, Fox MR.Update on lactose malabsorption and intolerance: pathogenesis, diagnosis and clinical management.Gut. 2019;68(11):2080-2091. doi: 10.1136/gutjnl-2019-318404Department of Agriculture.FoodData central.Saborido R, Leis R. [Yogurt and dietary recommendations for lactose intolerance].Nutr Hosp. 2018;35(Spec No6):45-48. doi:10.20960/nh.2287.Lisko DJ, Johnston GP, Johnston CG.Effects of dietary yogurt on the healthy human gastrointestinal (Gi) microbiome. Microorganisms. 2017;5(1):6. doi: 10.3390/microorganisms5010006Rosa DD, Dias MMS, Grześkowiak ŁM, Reis SA, Conceição LL, Peluzio M do CG.Milk kefir: nutritional, microbiological and health benefits.Nutr Res Rev. 2017;30(1):82-96. doi:10.1017/S0954422416000275.Dekker PJT, Koenders D, Bruins MJ.Lactose-free dairy products: market developments, production, nutrition and health benefits.Nutrients. 2019;11(3):551. doi:10.3390/nu11030551
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Misselwitz B, Butter M, Verbeke K, Fox MR.Update on lactose malabsorption and intolerance: pathogenesis, diagnosis and clinical management.Gut. 2019;68(11):2080-2091. doi: 10.1136/gutjnl-2019-318404Department of Agriculture.FoodData central.Saborido R, Leis R. [Yogurt and dietary recommendations for lactose intolerance].Nutr Hosp. 2018;35(Spec No6):45-48. doi:10.20960/nh.2287.Lisko DJ, Johnston GP, Johnston CG.Effects of dietary yogurt on the healthy human gastrointestinal (Gi) microbiome. Microorganisms. 2017;5(1):6. doi: 10.3390/microorganisms5010006Rosa DD, Dias MMS, Grześkowiak ŁM, Reis SA, Conceição LL, Peluzio M do CG.Milk kefir: nutritional, microbiological and health benefits.Nutr Res Rev. 2017;30(1):82-96. doi:10.1017/S0954422416000275.Dekker PJT, Koenders D, Bruins MJ.Lactose-free dairy products: market developments, production, nutrition and health benefits.Nutrients. 2019;11(3):551. doi:10.3390/nu11030551
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Misselwitz B, Butter M, Verbeke K, Fox MR.Update on lactose malabsorption and intolerance: pathogenesis, diagnosis and clinical management.Gut. 2019;68(11):2080-2091. doi: 10.1136/gutjnl-2019-318404Department of Agriculture.FoodData central.Saborido R, Leis R. [Yogurt and dietary recommendations for lactose intolerance].Nutr Hosp. 2018;35(Spec No6):45-48. doi:10.20960/nh.2287.Lisko DJ, Johnston GP, Johnston CG.Effects of dietary yogurt on the healthy human gastrointestinal (Gi) microbiome. Microorganisms. 2017;5(1):6. doi: 10.3390/microorganisms5010006Rosa DD, Dias MMS, Grześkowiak ŁM, Reis SA, Conceição LL, Peluzio M do CG.Milk kefir: nutritional, microbiological and health benefits.Nutr Res Rev. 2017;30(1):82-96. doi:10.1017/S0954422416000275.Dekker PJT, Koenders D, Bruins MJ.Lactose-free dairy products: market developments, production, nutrition and health benefits.Nutrients. 2019;11(3):551. doi:10.3390/nu11030551
Misselwitz B, Butter M, Verbeke K, Fox MR.Update on lactose malabsorption and intolerance: pathogenesis, diagnosis and clinical management.Gut. 2019;68(11):2080-2091. doi: 10.1136/gutjnl-2019-318404
Department of Agriculture.FoodData central.
Saborido R, Leis R. [Yogurt and dietary recommendations for lactose intolerance].Nutr Hosp. 2018;35(Spec No6):45-48. doi:10.20960/nh.2287.
Lisko DJ, Johnston GP, Johnston CG.Effects of dietary yogurt on the healthy human gastrointestinal (Gi) microbiome. Microorganisms. 2017;5(1):6. doi: 10.3390/microorganisms5010006
Rosa DD, Dias MMS, Grześkowiak ŁM, Reis SA, Conceição LL, Peluzio M do CG.Milk kefir: nutritional, microbiological and health benefits.Nutr Res Rev. 2017;30(1):82-96. doi:10.1017/S0954422416000275.
Dekker PJT, Koenders D, Bruins MJ.Lactose-free dairy products: market developments, production, nutrition and health benefits.Nutrients. 2019;11(3):551. doi:10.3390/nu11030551
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