6 Dairy Foods That Are Naturally Low in Lactose

Dairy Products With Less Than 2% Lactose:

1) Milk – 100% cow’s milk contains less than 2%.

Cow’s milk is naturally low in lactose.

2) Cheese – cheese contains less than 2% lactose.

Goat’s cheese, cottage cheese, ricotta and mozzarella are all low in lactose. (See Table 1.1)

3) Yogurt – yogurt contains less than 2% lactose.

Greek or nonfat yogurts are low in lactose. (See Table 1.2)

4) Ice Cream – ice cream contains less than 2% lactose.

Nonfat and fat free ice creams contain less than 2%. (See Table 1.3).

5) Cereal – cereal contains less than 2% lactose.

Wheat germ, corn flakes, rice bran and oat bran are all low in lactose. (See Table 1.4)

6) Fruit Juice – fruit juice contains less than 2% lactose.

Citrus juices, grapefruit and orange juices contain less than 2%. (See Table 1.5).

Dairy products with more than 2% but less than 6% of lactose:

1) Half and half (11%)

2) Goats milk (5.9%)

3) Cottage cheese (4%)

4) Paneer (3.5%)

Dairy products with more than 6% and less than 15% of lactose:

1) Milk (8.5%)

2) Mozzarella (8%)

3) Ricotta (6.5%)

4) Semi-soft cheese (6.


5) Ice Cream (6.


6) Cheddar (5.


7) Swiss (5%)

8) Edam (4.9%)

9) Gouda (4.


10) Brie (4.8%)

11) Emmental (4.5%)

12) Blue (4.2%)

13) Parmesan (4%)

14) Provolone (4%)

15) Mozzarella (whole milk) (3.5%)

16) Feta (3.3%)

17) Cream cheese (2.9%)

Dairy products with more than 15% of lactose:

1) Butter (25%)

2) Half and half (11%)

3) Goat’s milk (5.9%)

4) Cottage cheese (4%)

5) Paneer (3.5%)

6) Ice cream (6.


7) Cheddar (5.


8) Swiss (5%)

9) Edam (4.9%)

10) Gouda (4.9%)

11) Brie (4.8%)

12) Emmental (4.5%)

13) Blue (4.2%)

14) Parmesan (4%)

15) Provolone (4%)

16) Mozzarella (whole milk) (3.5%)

17) Feta (3.3%)

18) Cream cheese (2.9%)

Lactose-free dairy products:

1) Butter – 0%

2) Half and half (11%)

3) Goat’s milk (5.9%)

4) Cottage cheese (4%)

5) Paneer (3.5%)

6) Ice cream (6.


7) Cheddar (5.


8) Swiss (5%)

9) Edam (4.9%)

10) Gouda (4.9%)

11) Brie (4.8%)

12) Emmental (4.5%)

13) Blue (4.2%)

14) Parmesan (4%)

15) Provolone (4%)

16) Mozzarella (whole milk) (3.5%)

17) Feta (3.3%)

18) Cream cheese (2.9%)

Lactose-Intolerance is a condition in which a person suffers from difficulty in digesting the milk sugar called lactose. When a person are deficient of the enzyme lactase, it leads to lactose-intolerance or difficulty in digesting the milk sugar called lactose.

Lactase is an enzyme that breaks down the lactose in the food that we eat. In this condition, the lactose passes through the body undigested and results in uncomfortable symptoms. (See Below)

The symptoms of Lactose-Intolerance can range in severity depending on how much lactose you are consuming at one time. Some people can tolerate a small amount of milk products without any negative effects.

The condition is very common in most humans around the world, especially as they grow older.

Some people are born with the condition and some acquire it during their lives. The condition can affect people at any age, however the symptoms tend to be very severe when it occurs in babies.

The common belief is that most people develop a tolerance for milk after infancy. However there are suggestions that the increase in milk intolerances is due to increases in the amount of milk products people are consuming rather than an actual increase in lactose intolerance.

There are many ways to treat this condition. Each individual must choose the one that works for them.

The first step is eliminating all milk products from your daily diet. Then slowly increase the amount of milk products you are consuming until you begin to notice symptoms again. At that point you have found your personal tolerance level.

One of the most common misconceptions is that by drinking lactase tablets or drops will completely solve the problem. While these are helpful for some people, most find that they must still eliminate most dairy products from their diet.

Fortunately there are now more choices than ever in non-dairy products, from milk to cheese to butter.

For some people a lactose free diet can be very limiting, fortunately most people find that after being off of dairy products for a week or two their bodies start producing more lactase enzyme allowing them to eat moderate amounts of dairy without having serious problems. If you have this condition, you might try taking a lactase enzyme pill or drink lactase drops in your dairy product for a few days to see if it helps.

Following is a list of some of the foods that are lowest in lactose:

Hard Cheeses such as: Edam, Gouda, Cheddar, Mozzarella and Parmesan

Most people can tolerate these cheeses without too many problems.

Sour Cream

Most brands of sour cream have very low levels of lactose.

Grains and Beans such as: wild rice, baked beans, kidney beans, chickpeas, lentils and wheat pasta.

Most grains and legumes are naturally low in lactose.

Yogurt (especially Greek yogurt)

Many people respond well to yogurt as it has “active cultures” that help with digestion. Be sure to get the plain variety and add your own flavors such as berries.


The milder the flavor the lower the lactose content, hard cheeses have almost no lactose while cream cheese is highest. Mozzarella and Colby are generally well tolerated.

Sour Cream & Onion Chips: (Doritos)

Surprisingly this popular snack has very little lactose in it and most people can tolerate it.

High Lactose Foods to Avoid or Limit:

Most types of milk except whey, rice and coconut.

Most people will tolerate small amounts of milk in their coffee or on cereal.

Yogurt (With the exception of Greek Yogurt)

Try different kinds and see what works for you. You might also try eating a “smoothie” containing yogurt, fruit, and honey for breakfast as it is a good substitute for creamy cereals.

Processed Cheeses

These often have added milk solids and casein, another milk protein that increases lactose content.

Ice Cream

Most Ice creams have a high lactose content. Many people cannot handle more than a few bites without stomach problems.

Gelato, on the other hand, has much less lactose as there is less cream and more milk in it.

Cream soups (cream based like chicken)

Most restaurant soups are very high in lactose.

Condensed or Evaporated milk (used in some baked goods, ice cream and other recipes)

Most brands have added lactose, so read the labels.

Cottage cheese

Most people cannot handle the amounts of lactose in cottage cheese.

Ricotta Cheese

High lactose, not worth the bother.

Lactaid Milk and Lactaid Products: (Brand Name)

While these products reduce the lactose content of milk, they are processed foods that contain more sugar than regular milk and often add high fructose corn syrup. They also costs significantly more than regular milk.

Try eating hard cheeses instead.

Lactose Reduction Products: (Brand Names)

These are made from the yeast that breaks down the lactose and allow people with lactose intolerance to consume dairy products. While these products can help in some cases, you must remember that they break down ALL of the lactose in the food product, this will significantly change the taste of the food as well as it’s consistency.

It is also very expensive and most insurance companies will not cover the cost as there are other options.

Most people with a mild to moderate lactose intolerance can eat many of these foods without too much trouble. However, some people with more severe lactose intolerance will not be able to eat breads and pastas without significant discomfort.

If this is the case you may want to consider taking the supplement instead. Check with your doctor or a nutritionist for further advice.

Lactaid Supplement: (Brand Name)

The supplement comes as a pill or a liquid. It is often flavored so it is more palatable than the pills for some.

These are very expensive and most insurance companies will NOT cover the cost of this item so if you decide to take it you will have an added expense in your food budget. Call your doctor or pharmacist for further advice.

There is no magic cure for your condition, it is a fact of life that you will have to adapt to. However there is a lot you can do to make your condition easier to deal with.

First: Eating a well balanced diet will help keep your body in good health and help prevent any deficiencies.

Second: Try to avoid stress when possible as it can make your symptoms worse.

These are just general tips. If you have any specific questions, please feel free to call the number at the bottom of your screen.

Thank you for calling and have a good day.


Beep Beep Beep Beep

You open your eyes and stretch, you look over to the alarm clock next to your bed and see that its 8am. You had set the alarm for 7:30 but you have to get up earlier today as you have been invited to breakfast with the Capt.

You roll out of bed and head to the bathroom. After a quick shower, you dry yourself and stand in front of the mirror.

It is still hard to get use to the face that stares back at you, but you are getting better. The eyes still seem friendlier and the facial features more pronounced.

You turn away from the mirror and begin getting dressed for the day. As you reach down to pick up your socks you see a flash of brown in the corner of your eye.

You turn your head ever so slowly until you are looking over at the corner of your room and slightly up.

There, sitting atop a shelf that is well beyond your reach, is a small brown field mouse. It is not any bigger than one of your socks.

It must have climbed up the shelf while you were in the shower. You can hear itchy feet as it scurries back and forth on its wooden perch.

You stare at it and blink. It stares back until it notices your hand moving slowly towards your sock.

It squeaks and darts behind the toilet. You grab your sock and put it on, never taking your eyes off of the mouse lest you scare it away.

You slowly back out of the bathroom, watching as the mouse watches you. You head to the front door of the trailer and open it slowly.

You step out and look around but see no trace of it anywhere. You look up at the shelf and see it sitting their staring back at you.

You look around but see no sign of your cat so you decide to try to capture it. You head to the store and buy a small empty glass jar.

You now have a new goal, to catch the mouse.

You spend the next few days trying to trap or charm the mouse but to no avail. You finally realize if you are going to catch this mouse, it is going to be with sheer cunning.

You spend the next two days trying to figure out how the mouse is getting inside and outside of the trailer. You notice that although the front door of the trailer doesn’t have a lock, it has a metal tab that prevents the door from being opened.

The windows also have these metal tabs in them so they can’t be opened.

One day after you have given up on ever catching the mouse, you return home from work and decide to take the trailer door off the tracks so that you can prop it open. This way if the mouse wants to come in or go out, it will have to run through the open area where you can capture it.

You are pretty sure you know how the mouse is getting in and out but you want to confirm this first.

After you take the door off its hinges you prop it open and sit down to watch and wait. Sure enough, after about 20 minutes you see the mouse poke its head out of the hole in the wall.

It slowly makes its way out toward the edge and then stops as if to look and listen. It then darts out toward the door and you jump up to try to get it as it passes through the opening.

You lunge for it as it runs underneath your arms but you miss. The mouse makes it out the door and you let out an exasperated sigh.

You sit down and try to think of how you are going to get the mouse to go into the trap again without having the door there to protect it.

Just then you hear a loud crash from outside and then another. You jump up and run outside to see what is going on.

As you get to the edge of your property you see that all of your neighbor’s trailers have their tires slashed and that someone has thrown a brick through the window of one of them.

You walk over to the trailer with the broken window and look inside. You can see that whoever did this tagged the walls of the bedroom and the living room.

After taking a minute to absorb what has happened you head back to your own place and get back to watching for the mouse.

The next day you see the Sheriff patrolling the area and you walk over to talk to him. “After we had that tagger here last week I had the state patrol keep an eye on the place in case this happened, good thing too.

I got a report from a neighbor that their tires were getting slashed last night so they called it in right away.”

“Yeah, it looks like they got mine too.

I saw all the tires when I was outside, do you know who did it?”

“Yep, we got us a taggart up here. So far all the tags point to one kid that lives over in ElSrino, his mom turned him in but he blew town a couple days ago. We found his hiding spot and most of his equipment in an abandoned house so he is gone for good now.”

“That’s good I guess, just sucks that it happened.”

“Yeah, well at least you are covered on the insurance.”

“Yeah about that, I was wondering if there was anyway I could get my deductible back. I had to use my savings to cover the cost since it happened right after I bought the place and I haven’t finished paying it off yet.

The woman at the insurance office said that it wouldn’t be a problem but I have to submit the receipt to them first and I wont get my money for a couple weeks.”

“Sorry about that, there really is no way. The money doesn’t get put into the department account until they send it to us.

You will get your money back but only after the check issues in two weeks.”

Is there any way you could take a personal check?

I mean I know you guys have to take a loss too but if I don’t get the money back in time I wont be able to buy my supplies for the next month.”

The Sheriff gives you a short look before answering. “Well, guess its fine this one time but you better make sure you send the check in on time in the future.”

“Thanks Sheriff, I really appreciate it! I promise I will!” you say as you pull out your checkbook.

You give him the total for the deductible and he takes a small piece of paper out of his pocket and writes a number on it. “Here is the tags for the abandoned house, one of my guys will pick it up.” He says handing you the scrap of paper.

“Thanks again, I really appreciate it Sheriff. I’ll see you in two weeks when the check goes through.” You say shaking his hand before walking off to your trailer.

When you get home you notice that there are no more traces of the mouse. “Yvette!

You can come out now, the mouse won’t be coming back!” You call.

After a few minutes Yvette comes out from the bedroom “Is everything taken care of?”

“Yeah, the Sheriff took care of it. No more mouse.” You say as you walk to the fridge and get yourself a soda.

You can hear her let out a sigh of relief “That’s good, I was worried there for a moment.”

You take a drink and then look over at your wife. “You know, you really didn’t need to worry; I would have taken care of the mouse.

I would have thought that you would have had more faith in my rodent eradication abilities. It isn’t like this is the first time I’ve ever had a problem with a mouse.”

“Yeah, I know you would have. It’s just been a stressful day and I guess I’m just more on edge than usual.” She says with a small chuckle.

“Yeah, well I’m glad you aren’t worried about it anymore.

The soda was delicious by the way, want another?”

“Sure, that would be nice.”

You go and grab her a soda and then crack one open for yourself before sitting down to relax. “I guess we need to get food tomorrow, we are getting low.”

“Yeah I noticed we were almost out of bread last time I went to make a sandwich.

Do you want to go tomorrow or shall I?”

“I don’t mind, why don’t you go tomorrow. I think I’m going to try and get some of this mouseproofing done.”

“Sounds good, I’ll see you in the morning then. Goodnight.”

“Goodnight Yvette.

Sources & references used in this article:

Nutritional and healthful aspects of cultured and culture-containing dairy foods by KM Shahani, RC Chandan – Journal of Dairy science, 1979 – Elsevier

Milk, milk products and lactose intake and ovarian cancer risk: a meta‐analysis of epidemiological studies by SC Larsson, N Orsini, A Wolk – International journal of cancer, 2006 – Wiley Online Library

Handbook of dairy foods and nutrition by GD Miller, JK Jarvis, LD McBean – 2006 – books.google.com