How to Avoid Lactose

Milk is a common product that contains lactose.

Lactose is a form of sugar found in dairy products. An enzyme called lactase disperses lactose into simpler sugars known as glucose and galactose. These sugars are absorbed by your body and turned into fuel. However, if you suffer from lactose intolerance, your body won't produce enough lactase to process the lactose. Without the production of lactase, your body can't digest food efficiently. As a result, you'll suffer from symptoms such as bloating, cramping and gas. Because of these painful symptoms, you might opt to avoid foods containing lactose.

Instructions

1. 

   Check the labels of your food.

   Check the labels on food products. According to the Mayo Clinic, lactose can be found in prepared foods that include cereals, salad dressings, nondairy creamers and baking mixes.

2. Check wording on food labels. Many food products have words such as "milk solids," "powdered milk," "dried milk" and "whey." Foods that contain these words should be avoided.

3. 

   Stay away from dairy products.

   Cut out milk and dairy products. Try a lactose-free milk substitute.

4. 

   Talk with your physician about your medications.

   Consult your physician about your medications. Many medications on the market contain lactose, which can exacerbate your symptoms.

5. 

   Cut butter and margarine out of your diet.

   Avoid butter and margarine. As indicated by the California Pacific Medical Center, butters and margarine can contain lactose.

Tips & Warnings

• Take calcium supplements to prevent a deficiency in calcium.

• Take a vitamin D supplement to help support your bones.

• Try soy or rice milk as a substitute for cow's milk.

• Lactose-free yogurts can provide you a source of calcium, as well as broccoli, kale, tofu and bok choy.

• Check labels on bread. Some bread ingredients contain lactose.

• Try nondairy sorbets instead of ice cream to satisfy your sweet tooth.

• Consult your physician if symptoms become worse despite attempts to avoid lactose.

References

• Mayo Clinic: Lactose Intolerence Lifestyle and Home Remedies
• California Pacific Medical Center: Lactose-free Diet Guidelines

Resources

• U.S. Food and Drug Administration: Problems Digesting Dairy Products?
• National Digestive Diseases Information Clearinghouse: Lactose Intolerance