Lactose Free Diet

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GENERAL INFORMATION:
What is it? A lactose free diet means eating foods that have no lactose. Lactose is a sugar that is a
normal part of milk products. Some people do not break down lactose well. They may not have enough
lactase, the enzyme that breaks lactose down in the body. Or, their body may make lactase that does not
work properly. This may cause gas, bloating, cramping, or diarrhea when they eat or drink milk products.
Following a lactose free diet may prevent these problems. Your caregiver or dietitian can help you decide
if you need to be on a lactose free or low lactose diet instead.
Care: The lists below show you what foods are good choices because they contain no lactose.

Avoid all foods on the lactose containing food lists. The only time to try these foods is if you take
lactase enzyme medicine with them. Ask your doctor or care giver about lactase pills or liquids.
This medicine may break down enough of the lactose for you to digest some foods with small
amounts of lactose. If you decide to take lactase medicine, start with only small servings of dairy
foods. Increase your servings only if you digest them well.

Read labels on foods to see if they have milk products in them. Even foods like margarines,
shortenings, non-dairy creamers, baked goods, and salad dressings can contain lactose.
Food ingredients that may contain lactose are listed at the very end.

DAIRY

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3

oNo Lactose: You may eat or drink these lactose free dairy foods any time. o
. Canned nutrition drinks made with soy instead of milk, such as Ensure .

4
5

. Non-dairy creamers (read labels to be sure) .

. Rice milk drinks
.

. Soymilks
.

. Lactose free milk

.

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8

oDo not eat or drink

. Aged cheeses

the following dairy foods because they contain lactose. o

.
9

. Buttermilk
.

10 . Cheese spreads and cheese foods

.
11 . Cottage and ricotta cheese
.
12 . Cream
.
13 . Evaporated & condensed milk
.
14 . Hot chocolate mixes
.
15 . Ice cream
.
16 . Kefir cultured milk drink
.
17 . Malted milk
.
18 . Milk (Skim, 1%, 2%, whole)
.
19 . Processed and natural cheeses
.
20 . Reduced lactose milk
.
21 . Sherbet
.
1

. Sour cream
.

. Sweet acidophilus or lactobacillus milk

.

. Whey
.

. Yogurt with or without live cultures

.
1.
2.
3.
4.

BREADS & STARCHES

oNo Lactose: You may eat or these lactose free breads and starches any time. o
. Breads made without milk, such as Italian & French breads .
. Cereals made without milk
.

5. . Pasta, noodles, macaroni

.
6. . Potatoes, rice, barley, other cooked grains .
7. . Rice cakes without cheese topping
.
8. . Saltines and whole grain crackers
.
9. oDo not eat the following bread and starch foods because they contain lactose. o
10. . Dry cereal with milk
.
11. . Frozen potato foods with milk or lactose .
12. . Instant mashed potato mixes
.
13. . Prepared breads, muffins, biscuits, or rolls made with milk .
14. . Pancakes or waffles made with milk products .
15. FATS
16. oNo Lactose: You may eat or drink these lactose free fats any time. o
17. . Margarine without butter or milk (check labels) .
18. . Non-dairy creamers (check labels)
.
19. . Oils
.
20. . Shortenings
.

21. . Some salad dressings (check labels)

.
22. oDo not eat or drink the following fats because they contain lactose. o
23. . Butter
.
24. . Cream cheese
.
25. . Margarines with butter or milk
.
26. . Party dips
.
27. FRUITS & VEGETABLES
28. oNo Lactose: You may eat or drink these lactose free fruits and vegetables any time.
29. . All fresh fruits & vegetables
.
30. . Cooked or baked fruits & vegetables made without milk products .
31. . Fruit & vegetable juices
.
1. oDo not eat or drink the following fruit and vegetable foods because they contain lactose.
oo
1

. Creamed vegetables
.

. Fruit smoothies made with yogurt

.

. Fruits or vegetables processed with lactose

.

. Vegetables coated in batter

.
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4

MEATS & MEAT SUBSTITUTES

oNo Lactose: You may eat these lactose free meats and meat substitutes any time. o
. All fresh cooked, plain meats, fish, & poultry .
. Cooked dried peas & beans

.
5

. Eggs cooked without milk

.

. Peanut butter, nuts, & seeds

.

. Soy cheeses
.

. Soybean & tofu products

.

9
10
11
12

oDo not eat the following meats and meat substitutes

. Breaded or batter-dipped meat, fish, or poultry .

because they contain lactose. o

. Main dishes with cheese such as pizza, burritos, tacos, or casseroles .

. Meats in cream sauces
.

13 . Omelets or souffles with milk

.
14 . Processed meats with milk or lactose (hot dogs, cold cuts, deli meats) .
SOUPS, SAUCES, & SEASONINGS
oNo

Lactose: You may eat or drink these lactose free soups, sauces, and seasonings
any time.

o
1

. Broth, bouillon, consomm

.

. Gravies made with water

.

. Plain herbs & spices

.

. Vegetable or meat soups without milk

.
oDo

not eat the following soups, sauces, and seasonings because they contain lactose.

o
1

. Chowders

.
2

. Cream soups
.

Soup mixes with milk products

.

. Whipped cream
.

. White sauces & gravies

.

SWEETS & DESSERTS:

oNo

Lactose: You may eat or drink these lactose free sweets and desserts any time.

o
1

. Angel food cake

.

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3

. Dairy-free frozen desserts made with rice or soy .

. Frozen pureed fruit bars
.

. Fruit ices & sorbets

.

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. Gelatin desserts without milk or whipped cream .

. Honey, sugar, syrups, molasses, & powdered sweeteners .
. Jellies, jams, preserves
.

. Pies, cakes, other baked foods without milk

.
oDo

not eat or drink the following sweets & desserts because they contain lactose. o

1
2

. Cookies,

cakes, pies, pastries, desserts with milk .

. Cream or cheese filled pastries
.

Fudge, coated candies, & chocolates

.
1
2
3
4

. Pudding & custard .

. Sherbet, ice milk, ice cream .
. Toffee, butterscotch, or caramels .
. Whipped cream .

FOOD INGREDIENTS THAT OFTEN CONTAIN LACTOSE

Milk powder

Milk protein

Milk solids

Nonfat dry milk

Whey

Whey solids or protein