Lactoseis a pop in 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.
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The lactose in dairy passes through them without being digested.
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.
This article covers nine foods that are low in lactose and may be tolerated by someone with lactose intolerance.
Butter is considered a dairy product and is made by churning milk.
Most of the sugar is removed during this process, and primarily the fat from milk remains.
It contains a very small amount of lactose and is usually well tolerated by people with lactose intolerance.
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.
Hard Cheese
Hard cheeses like cheddar, Parmesan, pecorino, and Swiss are low in lactose.
These cheeses are made by heating milk and adding an enzyme called renin.
One slice (17 grams) of cheddar cheese only contains about 0.027 grams of lactose.
Yogurt
Yogurts do contain lactose.
The bacteria ferment some of the sugar in milk and thicken it to create the consistency of yogurt.
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.)
Sherbet typically contains about 4 to 6 grams of lactose in 1 cup.
Similar to butter, heavy cream is a very high-fat product.
Research suggests that regularly consuming kefir may improve digestion and tolerance to dairy products.
Kefir is a fermented milk product produced using grains.
The end result provides a mixture with bacteria and yeast that have numerous health benefits.
Its made by adding bacteria to a light cream to thicken and ferment the milk.
One tablespoon of sour cream provides about 0.4 grams of lactose.
Cottage Cheese
Cottage cheeseis made by heating milk and adding enzymes to create solid curds.
During this process, the amount of lactose is reduced.
Lactose-Free Dairy Products
Lactose-free dairy products are milk products that have lactase added during processing.
Manufacturers add lactase to break down the lactose in the product.
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.
The threshold for how much lactose causes symptoms can vary from person to person.
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.
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.
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