Don’t stop it, swap it – the difference between dairy and lactose

By Sharon Natoli, Accredited Practising Dietitian and Director of Food & Nutrition Australia

If you have trouble digesting milk and have been diagnosed as being sensitive to lactose, you can still enjoy dairy foods. How?

1. 1. Not all dairy foods contain lactose

For example:

• Lactose free  milks such as Pauls Zymil are simply milks  which the natural enzyme lactase has been added, so they become lactose-free.  There are also lactose free versions of yoghurts available as part of the Vaalia yoghurt range.
• Although soft cheeses such as ricotta, cottage and cream cheese contain small amounts of lactose, hard cheeses such as cheddar, edam and parmesan are virtually lactose free.  This is because most of the lactose is discarded with the whey during cheese production or is fermented and used up by the cheese starter cultures.

1. 2. You may be able to consume small amounts of lactose

People who have trouble digesting lactose can often tolerate small amounts of lactose in their diet such as a small glass of milk, however they may need to avoid larger intakes^[1]. You can test your tolerance level by drinking small amounts of regular milk with meals and monitoring how you feel. Alternatively, you can stick with a lactose free milk such as Pauls Zymil. You may also be able to tolerate small amounts of yoghurt as the natural bacterial cultures help to digest some of the lactose present.

Here are a few tips to help you meet the recommended 2-3 serves of dairy foods everyday^[2] while keeping your intake of lactose down:

If you have Milk:

• on its own as a drink
• on top of your cereal
• in a fruit smoothie or milkshake
• in sauces
• in desserts

Swap to:

• lactose free milk e.g. Pauls Zymil
• smaller amounts of regular milk

If you have Yoghurt:

• as a snack
• with muesli
• with fruit
• as a dessert

Swap to:

• lactose free yoghurt e.g. Vaalia Lactose Free Yoghurt
• yoghurt with beneficial bacteria such as acidophilus, bifidobacteria or lactobacillus GG e.g. Vaalia Yoghurt

If you have Cheese:

• on toast
• in sandwiches
• as a snack with wholegrain crackers
• melted on top of vegetables

Swap to:

• continue enjoying hard cheeses such as cheddar, edam and parmesan
• small amounts of soft cheese depending on your tolerance level

By being aware of the sources of lactose in your diet you will be able to manage your symptoms and still enjoy the benefits of dairy!

For more information on lactose intolerance visit:

The Gut Foundation

Zymil for delicious lactose-free recipes

Dietitians Association of Australia to find an Accredited Practising Dietitian

References:
1.         Suarez, F.L., et al., Lactose maldigestion is not an impediment to the intake of 1500 mg calcium daily as dairy products. Am J Clin Nutr, 1998. 68(5): p. 1118-22.