What Is Lactose?
Lactose is the natural sugar in cow’s milk, and milk products like yogurt, some cheeses and ice cream. If you cannot properly absorb lactose, it’s due to a lack of the enzyme, lactase. Lactase is necessary to break lactose down in the small intestine.
People without enough lactase have a condition known as lactose intolerance. If not properly absorbed, lactose passes into the large intestine where it’s fermented by intestinal bacteria. This fermentation process can cause uncomfortable symptoms, such as gas, bloating, abdominal pain and diarrhea.
Exactly what lactose is and what foods it’s found in, are common questions.
Does Lactose-Free Mean Dairy-Free?
If you discover you’re lactose intolerant, you’re probably wondering if you have to avoid dairy foods altogether. Contrary to popular belief, not all dairy products contain lactose. The good news is, if you are avoiding lactose you do not have to go completely dairy-free. (Though, these dairy-free dinners make it incredibly easy to do so.) There are dairy products that are lactose-free and can be safely consumed, if you or a family member is lactose intolerant.
Which Foods Contain Lactose?
Lactose is in most dairy products—the levels will vary depending upon fat content, and if they are filtered or strained. Generally, most buttermilk and fresh, soft cheeses contain lactose. Examples of this include:
- Mozzarella
- Ricotta
- Feta
- Cottage cheese
- Brie
- Camembert
- American cheese
Most yogurt and kefir also contain lactose. Because Greek-style yogurt is strained though, this removes some of the whey protein and lactose. Also, full-fat yogurt contains less lactose, as its high fat content displaces some of the whey in the final product. The live, active cultures (probiotics) in yogurt and kefir have been reported to make it easier to tolerate.
What Dairy Products Are Lactose Free?
Naturally aged, hard cheeses are drained off of whey protein, which is where most of the lactose comes from. Examples include
- Cheddar
- Swiss
- Parmesan
Technically, butter and clarified butter (ghee) are lactose-free as they contain very minute, trace amounts of lactose. Heavy cream with its high fat content, contains just a small amount of lactose. Happily, small additions to your morning coffee would be a safe choice, if you have to watch your lactose intake. Check out these other lactose-free recipes, for more delicious ideas.
Dairy-Free Desserts
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Spicy Applesauce Cake
This picnic-perfect cake travels and slices very well. With chocolate chips, walnuts and raisins, it's a real crowd pleaser. —Marian Platt, Sequim, Washington
Rustic Cranberry Tarts
I like to serve colorful desserts for gatherings with family and friends. These beautiful tarts are filled with cranberry and citrus flavor, and they’re easy to make and serve. —Holly Bauer, West Bend, Wisconsin
Meringue Shells with Lemon Curd
We love a dazzling dessert of meringue shells filled with lemon curd. It’s sweet and tart, crunchy and fluffy. Top it with whipped cream and berries. —Kris Brill, Milwaukee, Wisconsin
Cherry Biscochitos
I discovered the wonderful anise flavor of biscochitos, which are traditional cookies of New Mexico. I created my own version with maraschino cherries and fresh cranberries. —Mary Shivers, Ada, Oklahoma
Pumpkin Chip Cake with Walnuts
My grandmother gave me this family recipe. After a few changes, I made the treat even healthier and tastier. Holidays wouldn’t be the same without it!—Amy Bridgewater, Aztec, New Mexico
Fruit & Almond Bites
With big handfuls of dried apricots and cherries, almonds and pistachios, we make dozens of no-bake treats you can take anywhere. —Donna Pochoday-Stelmach, Morristown, New Jersey
Mexican Cinnamon Cookies
My extended family shares a meal every Sunday. The aunts and uncles take turns bringing everything from main dishes to desserts like this traditional Mexican cinnamon cookie called Reganadas. —Adan Franco, Milwaukee, Wisconsin
Carrot-Cranberry Spice Cake
I love carrot cake and those made with cranberries. Using leftover cranberry sauce, I add carrots to make one marvelous cake that’s tangy and sweet. —Elizabeth King, Duluth, Minnesota
Old-Fashioned Peanut Butter Pie
My mother made a chewy, gooey peanut butter pie I loved as a child. Now I continue the tradition for the next generation of peanut butter lovers. —Brianna DeBlake, Fremont, Michigan
Lime & Gin Coconut Macaroons
I took these lime and coconut macaroons to our annual cookie exchange, where we name a queen. I won the crown! —Milissa Kirkpatrick, Angel Fire, New Mexico
Almond Ginger Cookies
Think outside the box this season and enjoy these traditional Chinese cookies, each one topped with an almond slice. —Shirley Warren, Thiensville, Wisconsin
Super Spud Brownies
These moist and cakey brownies came from my mom’s old cookbook. Mashed potatoes may seem like an unusual ingredient, but this recipe took first place at a local festival. —Marlene Gerer, Denton, Montana
Blood Orange-Pomegranate Sorbet
When guests set eyes on this ruby-red dessert, they'll know they're in for a treat. It's the perfect ending for a hearty summer or wintertime meal. —Taste of Home Test Kitchen
Molly's Sweet and Spicy Tzimmes Cake
My husband and I are always on the lookout for new ways to incorporate Jewish traditions into our interfaith home. Rich with apples, carrots and sweet potato, this sweet and spicy cake is perfect for Rosh Hashana or any fall holiday. —Molly Haendler, Philadelphia, Pennsylvania
Joe Froggers
Large, soft and chewy, these molasses cookies make a great snack. This classic recipe has a warm blend of spices that seems stronger the second day. Your family will definitely ask you to make these again.—Taste of Home Test Kitchen
Mango Sorbet Dessert
Here's an all-around wonderful dessert recipe that's easy to whip up and packed with fruity flavor. —Katie Rose, Pewaukee, Wisconsin
Cinnamon-Cranberry Oat Bars
I'm a swim coach for kids, and I started making these bars for them as a snack. I wanted something that was easy to eat but would also give them energy. The kids loved them from the very first time I brought them. Now I bring them to every team event. —Sarah Riviere, Prescott, Arizona
Gluten-Free Chocolate Cupcakes
Both my boys have food allergies and really love these cupcakes! Because it’s easy and budget-friendly, I grind whole oats in my blender, just pulsing until they’re flour. —Desiree Glanzer, Carpenter, South Dakota
Blushing Grapefruit Sorbet
Not overly sweet, this sorbet is a hit at the holidays, when there’s plenty of citrus fruit on hand. Try it as a light, summer refresher, too.—Mary Marlowe Leverette, Columbia, South Carolina
Black Bean Brownies
You’d never guess these rich, velvety chocolate treats contain a can of black beans. Who would have thought black bean brownies would be so amazing? —Kathy Hewitt, Cranston, Rhode Island
Chunky Apple-Cinnamon Cake
This a nice change from apple pie, and it's tasty and worthy of a special get-together—plus, it’s very easy to make. Add a scoop of ice cream if you like. —Ellen Ruzinsky, Yorktown Heights, NY
Apricot-Pecan Thumbprint Cookies
I enjoy experimenting with cake mixes to make new cookie recipes. I love apricot, but feel free to fill the thumbprint in the center of these goodies with any fruit preserve you like. —Nancy Johnson, Laverne, Oklahoma
Frozen Chocolate Monkey Treats
Everyone needs a fun, friendly way for kids to play with food. These “bites” are nutty and yummy when you coat bananas in chocolate and dip them into peanuts, sprinkles or coconut. —Susan Hein, Burlington, Wisconsin
Anise & Wine Cookies
My grandmother did not speak English very well, but she knew the language of great food. These wine cookies are crisp and best eaten after being dunked in even more wine.—Julia Meyers, Scottsdale, Arizona
Never-Fail Pecan Pie
This incredible pecan pie recipe came from my mother-in-law. Her pies were a were a hit everywhere she took them and I never saw anyone not enjoy each mouthful! She was kind enough to pass this recipe on to me, and it's one that I really enjoy making. —Beverly Materne, Reeves, Louisiana
Grilled Stone Fruits with Balsamic Syrup
Get ready to experience another side of stone fruits. Hot off the grill, this late-summer dessert practically melts in your mouth. —Sonya Labbe, West Hollywood, California
Peanut Butter Cookies
It is amazing how much flavor these simple peanut butter cookies without brown sugar have. I make them very often because I always have the ingredients on hand. —Maggie Schimmel, Wauwatosa, Wisconsin
Strawberry-Citrus Freezer Pops
I knew that clementines and strawberries would create a luscious combination in a fruit pop, and I have to say these are delicious! —Colleen Ludovice, Milwaukee, Wisconsin
Mom's Soft Raisin Cookies
With four sons in service during World War II, my mother sent these favorite cookies as a taste from home to "her boys" in different parts of the world. These days, my 11 grandchildren are enjoying them as we did, along with my stories of long ago.— Pearl Cochenour, Williamsport, Ohio
Cookie Jar Gingersnaps
My grandma kept two cookie jars in her pantry. One of the jars, which I now have, always had these crisp and chewy gingersnaps in it. They're still my favorite cookie recipe. My daughter, Becky, used this recipe for a 4-H fair and won a blue ribbon. —Deb Handy, Pomona, Kansas
Oreos and Candy Cane Chocolate Bark
There are two super-duper treats in this brilliant confection for teachers, neighbors and friends—cream-filled cookies and candy canes. We keep a big supply ready for gift-giving. —Robin Turner, Lake Elsinore, California
Walnut Honey Cake
This light and fluffy marvel all but melts in your mouth. Back in the day, it took effort for my grandmother's kitchen helper to make it, but it's a breeze now that we have stand mixers. —Lily Julow, Lawrenceville, Georgia
Sonoran Sunset Watermelon Ice
If you didn’t think watermelon and cilantro could go together in a dessert, this recipe will give you a pleasant surprise! Sprinkle pomegranate seeds and a sprig of cilantro on top for extra flair. —Jeanne Holt, Mendota Heights, Minnesota
Apple Cinnamon Cake
This apple cinnamon cake is equally good for breakfast or dessert, so be sure to not eat all of it after dinner! Easy to make, it's super moist on the inside and has a crispy, cinnamon-rich crunch on the outside. —Marideane Maxwell, Albany, Georgia
Light & Creamy Chocolate Pudding
This pudding is exactly what its name promises—light and creamy. Because it uses soy milk, it’s a smart choice if you’re lactose intolerant. —Deborah Williams, Peoria, Arizona
No-Bake Cookie Butter Blossoms
Chewy and sweet, these easy treats mix Rice Krispies, cookie spread and chocolate in an unforgettable spin on an old favorite. —Jessie Sarrazin, Livingston, Montana
Frozen Pineapple-Kiwi Pops
Kiwi, pineapple, sugar and water are all you need to make these easy, breezy freezer pops.—Colleen Ludovice, Milwaukee, Wisconsin
Apple-Walnut Cake with Orange Glaze
I tinkered with a plain apple cake recipe to create this moist, delicious winner. The result: old-fashioned goodness with a heavenly aroma! This cake is the perfect fall treat or holiday dessert, but it’s also great as a special breakfast or brunch item. —Lisa Speer, Palm Beach, Florida
Mango Rice Pudding
Mangoes are my son's favorite fruit, so I was ecstatic to incorporate them into a healthy dessert. You can also use ripe bananas instead of mango, almond extract instead of vanilla, or regular milk in place of soy. —Melissa McCabe, Victor, New York
Mexican Chocolate Walnut-Cherry Biscotti
I love to combine flavors and spices from different cultures. These cookies have ground cinnamon in them, which is a classic flavor in Mexican chocolate. They are very crunchy and are loaded with maraschino cherries and toasted walnuts. —Nancy C. Evans, Phoenix, Arizona
Honey Cinnamon Bars
My Aunt Ellie gave us the recipe for these sweet bar cookies with cinnamon and walnuts. Drizzle with icing, and serve with coffee or tea. —Diane Myers, Star, Idaho
JoJo's Ginger Cookies
It's so much fun to decorate cookies with children's help. We created gingery moose-shaped cookies to go with a book made especially for my niece's third-grade class. The crispy golden brown cookies stole the show.—Jenet Cattar, Neptune Beach, Florida
Sunrise Pops
Bright, beautiful, cool, refreshing, sweet, delicious and wholesome—what's there not to like in these homemade pops?—Colleen Ludovice, Wauwatosa, Wisconsin
Chocolate-Dipped Strawberry Meringue Roses
Eat these pretty treats as is, or crush them into a bowl of strawberries and whipped cream. Readers of my blog, utry.it, went nuts when I posted that idea.—Amy Tong, Anaheim, California
Citrus Compote with Grapefruit Granita
Make granita no more than a day ahead of time for best texture. If it freezes solid, it can be revived by pulsing in a food processor. This recipe was inspired by a trip I took with my husband to Italy. —Jennifer Beckman, Falls Church, Virginia
Vegan Chocolate Chip Cookies
As a competitive figure skater, I need high-energy snacks to keep me going. These cookies are loaded with nuts, chips and fabulous flavor. Coaches at my skating rink are always sneaking two or three when I bring them in! —Cassandra Brzycki, Wauwatosa, Wisconsin
Triple Fruit Freeze
These pops won't turn your tongue blue or neon green like many store-bought pops because they're made with fresh grapes, blueberries and kiwifruit. —Colleen Ludovice, Wauwatosa, Wisconsin
Coconut Banana Cookies
This is a springtime variation on my grandma's banana drop cookies and, with tons of coconut flavor, it's perfect for Easter. —Elyse Benner, Solon, Ohio
Sticky Rice with Mango-Coconut Sauce
As a nice contrast to traditional Christmastime desserts, sweet sticky rice is a refreshing Thai treat made even better with a mango-coconut sauce.—Monnie Norasing, Mansfield, Texas
Grandma Krause's Coconut Cookies
When my two daughters were young, their great-grandma made them coconut cookies with oats. Thankfully, she shared the recipe. —Debra Dorn, Homosassa, Florida
Grandma's Oatmeal Raisin Cookies
This is our family's very favorite cookie recipe. I've never tasted any like it! The oatmeal raisin cookies freeze well, too. —Susanne Spicker, North Ogden, Utah
Fruit Salad Salsa with Cinnamon Tortilla Chips
Salsa with strawberries, blueberries and nectarines makes a refreshing side dish. We scoop it up using tortilla chips sprinkled with cinnamon and sugar. —Adan Franco, Milwaukee, Wisconsin
Easy Chocolate Chip Pumpkin Bars
This dessert is super easy to pull together and the flavorful results will win you nothing but rave reviews. — Aimee Ransom, Hoschton, Georgia
Bellini Ice
This ice is fashioned after the Bellini, a peach and white Italian wine sparkler. The tart white grape juice paired with ripe sweet peaches create a fantastic flavor combination. Looking for a refreshing summer dessert? Place some fresh peach slices in a large wine goblet, top with Bellini ice, and garnish with a kiwi slice. —Deirdre Cox, Kansas City, Missouri
Homemade Butterfinger Bites
Bent on using up a stash of leftover candy corn, I decided to experiment. Turns out, if you melt it, mix it with peanut butter and coat the balls with chocolate, you get a softer, denser version of a Butterfinger bite. Who knew? They’re delicious! —Melissa Hansen, Milwaukee, Wisconsin
The post What Is Lactose, Anyway? appeared first on Taste of Home.
Vicki Shanta Retelny, RDN