Knowing the amount of lactose in food, in case of lactose intolerance, helps prevent the onset of symptoms, such as cramps or gas, in most cases it is possible to eat foods containing up to 10 grams of lactose without the symptoms being too strong.
In this way, it is easier to diet with less lactose, knowing which foods are the most tolerable and which should be avoided altogether.
- However.
- To compensate for the potential additional need for calcium due to the restriction of lactose foods.
- See a list of certain calcium-rich foods without milk.
The following table lists the approximate amount of lactose in the most common dairy products, making it easier to know which foods to avoid and what foods can be consumed, even in small amounts.
Good advice for reducing symptoms of lactose intolerance is to consume foods that contain more lactose, as well as other lactose-free foods, so lactose is less concentrated and contact with the gut is lower, so there may be no pain or gas formation. .
Lactose is present in all types of milks and, therefore, it is not recommended to replace cow’s milk with other milk, such as goat’s milk, however, beverages made from soy, rice, almond, quinoa or oats, although they are commonly referred to as “milk”, do not contain lactose and are good alternatives for those with lactose intolerance.
But if you’re not sure about lactose intolerance yet, read this article: How to know if it’s lactose intolerance.