What foods help with lactose intolerance? Your guide to a comfortable diet.

December 4, 2025 •

4 min read

Approximately 65% of the global population has some form of reduced ability to digest lactose, the sugar found in milk. Understanding what foods help with lactose intolerance is key to managing digestive discomfort and maintaining a balanced, nutritious diet without sacrificing flavor.

Quick Summary

This guide explores non-dairy products, fermented foods, and aged cheeses suitable for a low-lactose diet. It offers practical substitutions to manage symptoms effectively.

Key Points

Dairy Alternatives: Plant-based milks like soy, almond, and oat milk are excellent lactose-free substitutes for traditional dairy.
Fermented Foods: Yogurt and kefir with live, active cultures can be easier to digest for many people because the bacteria break down the lactose.
Aged Cheeses: Hard, aged cheeses like Parmesan and aged Cheddar contain very little lactose and are often well-tolerated.
Hidden Lactose: Be aware of hidden lactose in processed foods like cereals, sauces, and soups.
Calcium is Key: If you reduce dairy, get calcium from non-dairy sources like fortified plant milks, leafy greens, and canned fish.
Enzyme Supplements: Over-the-counter lactase enzyme supplements can help you digest lactose when consuming dairy.
Individual Tolerance Varies: Everyone's tolerance level is different, so start with small amounts and monitor your body's reaction.

Understanding Lactose Intolerance and Diet

Lactose intolerance is the inability to fully digest lactose, a sugar in dairy products, due to insufficient lactase enzyme production in the small intestine. This leads to symptoms like bloating, gas, and abdominal pain. However, managing this condition doesn't require giving up all dairy. A combination of alternative foods, low-lactose options, and a strategic approach can help you enjoy a wide variety of meals without discomfort. For many, the goal is not to eliminate dairy completely but to control the amount of lactose consumed.

Embrace Delicious Dairy Alternatives

For those who need to completely avoid lactose or prefer plant-based options, the market is full of delicious and nutritious alternatives. Many of these are fortified with calcium and vitamin D to match the nutritional profile of dairy milk.

Popular Plant-Based Milks

Soy Milk: One of the most nutritionally similar alternatives to cow's milk, soy milk is rich in protein and often fortified with calcium and vitamin D. It works well in baking and creamy dishes.
Almond Milk: Lower in calories and fat, almond milk has a nutty flavor that is great for smoothies, cereal, and lighter sauces. Choose fortified options for calcium benefits.
Oat Milk: Known for its naturally creamy texture, oat milk is a popular choice for coffee and lattes because it froths well. Some brands are also fortified with fiber.
Coconut Milk: With a distinct tropical flavor, coconut milk is a versatile addition to curries and creamy soups. It's available as a beverage or in cans for thicker applications.
Rice Milk: A hypoallergenic and naturally sweet option, rice milk has a thinner consistency, making it ideal for baking and cereals. Check for calcium fortification.

Fermented Foods: A Friend to the Lactose Intolerant

Fermented dairy products can often be a game-changer for people with lactose intolerance. The live and active bacterial cultures used in the fermentation process help to break down much of the lactose, making these foods easier to digest.

Yogurt: Yogurt with live active cultures is a great option. The bacteria produce the lactase enzyme, which aids in digestion. Many people can enjoy yogurt without symptoms, especially Greek yogurt, where the straining process removes additional lactose.
Kefir: This fermented milk drink contains a variety of beneficial bacteria and yeast that produce lactase, allowing for easier digestion. It is an excellent source of probiotics and can be consumed on its own or in smoothies.

The Truth About Cheese and Lactose

Not all cheese is created equal regarding lactose content. The aging process significantly reduces lactose levels, making many hard cheeses safe for consumption.

Comparison Table: Low-Lactose vs. High-Lactose Dairy


Dairy Product	Lactose Content	Tolerability	Notes
Hard, Aged Cheeses (e.g., Parmesan, Aged Cheddar, Swiss)	Very low (0-0.1g per oz)	High	Aging process ferments most lactose into lactic acid.
Soft, Fresh Cheeses (e.g., Ricotta, Cottage Cheese)	Higher (0.5-1g+ per oz)	Low	Less time for bacteria to break down lactose.
Butter	Very low (Trace amounts)	High	Contains mostly fat and minimal milk solids where lactose is found.
Milk (Whole, Skim, etc.)	High (approx. 12g per cup)	Low	The primary source of lactose. Best avoided or consumed with lactase supplements.
Yogurt (with live cultures)	Moderate to low	Moderate	Bacteria naturally produce lactase, aiding digestion.
Ice Cream	High (approx. 14g per cup)	Low	High lactose content makes it a common trigger.

Getting Enough Calcium Without Dairy

When reducing or eliminating dairy, it's crucial to find other sources of calcium to support bone health. A variety of non-dairy foods can provide this essential mineral.

Non-Dairy Calcium Sources

Fortified Plant-Based Milks and Juices: Many brands of soy, almond, and orange juice are fortified with calcium to match dairy products.
Leafy Green Vegetables: Kale, collard greens, and broccoli are excellent sources of calcium, though some greens like spinach contain oxalates that can inhibit absorption.
Canned Fish: Fish with soft, edible bones, such as sardines and canned salmon, are packed with calcium and vitamin D.
Tofu: Tofu that is prepared with calcium sulfate is a rich source of calcium.
Seeds: Chia seeds, sesame seeds, and tahini are great sources of plant-based calcium.
Legumes and Beans: White beans, lentils, and dried beans also provide notable amounts of calcium.

Beyond Food: Lactase Enzymes

For those who prefer not to give up dairy completely, over-the-counter lactase enzyme supplements (like Lactaid) can be a useful tool. Taken just before a meal containing dairy, these capsules or tablets help your body break down lactose, preventing uncomfortable symptoms.

Conclusion: Building Your Lactose-Friendly Plate

Living with lactose intolerance doesn't mean a life of bland or restricted eating. By understanding the lactose content of different foods, utilizing dairy alternatives, and incorporating low-lactose and fermented options, you can enjoy a full and flavorful diet. Remember to prioritize non-dairy sources of calcium to maintain your nutritional intake. Experiment with different options and listen to your body to find a balanced approach that works best for you. A great resource for further guidance is the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) website. https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/eating-diet-nutrition

Frequently Asked Questions

Yes, many people with lactose intolerance can eat certain cheeses. Hard, aged cheeses like Parmesan and Cheddar are typically very low in lactose, as the aging process reduces its content.

Yogurt with live and active cultures is often well-tolerated. The beneficial bacteria break down the lactose. Greek yogurt, in particular, has lower lactose levels due to the straining process.

There are many non-dairy sources of calcium, including fortified plant milks, leafy green vegetables like kale, canned fish with bones (like salmon), and calcium-set tofu.

Popular milk substitutes include soy milk (high in protein), almond milk (low calorie), oat milk (creamy), and coconut milk. Look for products fortified with calcium.

Yes, lactase enzyme supplements can help improve the digestion of lactose. Taking them right before a meal containing dairy can help prevent symptoms for many people.

Goat's milk does contain lactose, but some people find it easier to digest than cow's milk. This may be due to differences in protein structure, not a lack of lactose.

Always read the ingredient list on packaged foods. Look for terms like 'milk,' 'whey,' 'curds,' 'milk solids,' 'lactoglobulin,' and 'casein.'

Lactose intolerance is usually a lifelong condition. While it can't be cured, symptoms can be effectively managed through dietary adjustments, lactose-free products, and lactase supplements.