Amount of lactose in food

In cases of lactose intolerance, it is important to know the amount of lactose in foods, as those with a higher content should be avoided to prevent the appearance of symptoms, such as cramps, bloated belly, diarrhea, excess gas or headache.

People with lactose intolerance generally tolerate up to 12 grams of this carbohydrate without experiencing significant symptoms, but this varies from person to person. Therefore, knowing the amount of lactose in foods helps to maintain a diet with foods that are more tolerable.

However, reducing the consumption of foods with lactose can increase nutritional needs for calcium and vitamin D. Therefore, it is advisable to prioritize other sources of lactose-free foods that contain these minerals, such as broccoli, spinach, almonds and peanuts, to avoid the deficiency of these nutrients.

Foods that contain lactose

The amount of lactose in foods varies depending on the type and processing of the food.

List of foods with high amounts of lactose

The following table contains a list of foods with high amounts of lactose:

Lactose is present in all milk and dairy products and, therefore, it is not recommended to replace cow’s milk with another type of milk, such as goat’s milk, for example.

List of foods with low amounts of lactose

The following table indicates some foods that have a low amount of lactose:

It is important to remember that the lactose content of foods can vary depending on the type of food and processing, such as fermentation and maturation. Therefore, it is advisable to always read the food label for the lactose content stated, or even whether or not it contains this carbohydrate. Understand how to read food labels.

Foods that can replace milk and dairy products

Some foods that can replace milk and dairy products are vegetable drinks such as soy, rice, almonds, coconut or oats. Although plant-based drinks are popularly known as “milk”, they do not contain lactose and are a good alternative for people with lactose intolerance. Yogurt can be replaced with yogurt based on soy, coconut milk or almond milk, which can be purchased or made at home.

Furthermore, when consuming cheese, it is always recommended to test your tolerance to dairy products or opt for versions with a lower lactose content. However, you can also use other types of spreads such as avocado cream, hummus or peanut butter, for example. See what a lactose intolerance diet should be like.

Watch the following video and see what to eat if you are lactose intolerant: