Lactose-free

Lactose-free food contains no lactose, or very little. Lactose is the natural sugar in milk. People with lactose intolerance make too little of the enzyme lactase, which breaks lactose down, so it causes bloating, gas or diarrhea. Lactose intolerance is a digestive problem, not an allergy. Lactose-free milk, cream and yogurt are real dairy with the lactase added, so they still contain milk protein.

Why it works

Makers add lactase to the milk. It splits lactose into two simpler sugars, glucose and galactose, which the body absorbs easily. Those sugars taste sweeter than lactose, so lactose-free milk tastes slightly sweet. Some products also filter out part of the lactose.

How little lactose a product needs to be called lactose-free differs between countries. Read the label and nutrition panel.

How to use it

Use lactose-free milk, cream, yogurt and kvarg in place of the regular kind, one for one. They cook, bake and set in the same way.

Some dairy foods are naturally low in lactose:

• Hard, aged cheeses such as Parmesan, aged cheddar and Gruyère
• Butter and ghee, which are mostly fat
• Yogurt with live cultures, which many people find easier to digest

Many people with lactose intolerance can handle small amounts of lactose. How much varies from person to person, so ask your doctor or a dietitian rather than guessing.

Common mistakes

• Serving lactose-free dairy to someone with a milk allergy. It contains the same milk proteins and can cause a serious reaction. They need food that is dairy-free.
• Treating lactose-free as vegan. It is still made from milk.
• Missing lactose in processed foods. Bread, sausages, sauces, chocolate and seasoning mixes can contain milk powder or whey, which carry lactose.

In recipes

When a recipe says lactose-free, it means you can use lactose-free versions of the dairy it lists, or the dairy is already low in lactose. It does not mean dairy-free. Lactose is also limited on a low FODMAP diet, where lactose-free dairy is a common swap. In EU and UK allergen labeling, lactose counts under milk, so it is emphasized in the ingredients list. If you are unsure whether your symptoms come from lactose, talk to a doctor before you change your diet.