Lactose Free or Low Lactose diet - Guideline

What is Lactose?

Lactose is milk sugar. It is formed in the mammary glands of all lactating animals. Human breast milk, cow’s milk, goat’s and sheep’s milk all contain lactose.

Lactose intolerance means that the enzyme lactase is not breaking down the lactose into two simpler sugars called glucose and galactose, which can be absorbed by your body. Instead the lactose is being fermented by your gut flora creating gas and may trigger symptoms such as flatulence, bloating, abdominal cramps or diarrhea.

Your healthcare practitioner will advise you whether to follow a low-lactose diet or a lactose free diet.

• A low lactose diet typically contains less than 10g of lactose per day.
• A lactose free diet contains no lactose.

This list includes approximate levels of lactose per serve. The actual levels will vary from one brand to another.

Lactose Content of Common Foods:

Food	Serving Size	Approximate Lactose Content In grams
Cow’s milk – full cream	1 cup / 250ml	12
Cow’s milk – low fat	1 cup / 250ml	13
Goat’s milk	1 cup / 250ml	10
Sheep’s milk	1 cup / 250ml	11
Buffalo’s milk	1 cup / 250ml	12
Human Breast Milk	1 cup / 250ml	23
Cow’s milk yoghurt - regular	200g	8-11
Cow’s milk yoghurt – low fat	200g	10 to 12
Butter	1 tspn	0.03
Ice cream	100g	3 to 9
Cream – half and half	50g	2
Cream - light	50g	1.5
Cream - whipping	50g	1.5
Sour cream	50g	2
ButterMilk	1 cup / 250ml	10
Condensed milk	100g	13
Evaporated Milk	100g	10
Powdered Milk	100g	50
Whey Protein Concentrate	50g	5-30
Whey protein Isolate	50g	0.5
Cows cheese Cheddar	100g	0 to 2
Cows Cheese Cottage	100g	3.5
Blue Cheese	100g	0 to 2.5
Brie	100g	2
Camembert	100g	2
Cream Cheese	100g	2.5
Edam	100g	1.5
Feta	100g	4
Gouda	100g	2
Leiderkranz	100g	0
Mozzarella	100g	3
Muenster	100g	1
Neufchatel	100g	0.5 to 3
Parmesan – hard	100g	0 to 2
Provolone	100g	0 to 2
Quarg	100g	3
Ricotta	100g	2.5 to 5
Roquefort	100g	2
Stiliton	100g	0.5
Swiss	100g	0 to 2
Velveeta	100g	10

Other Sources of Lactose...

Lactose is also extracted and used commercially in many other packet foods, tablets, and premade foods. Check the ingredient panel for the following words which may suggest the product contains lactose:

Butter	Dry Milk solids	Milk Sugar
Caseinates	Lactose	Dry Milk Powder
Cheese	Milk	Skin Milk Solids
Cream	Milk By-Products	Whey
Curds	Milk Solids	Yoghurt