Dairy choices when lactose is a problem

Dairy avoidance does not have to be an all-or-nothing decision. A practical starting point is to work out whether the issue is lactose, milk protein or something else.

Read the words on the pack

Lactose-free dairy still comes from milk unless stated otherwise. It can be useful for lactose intolerance, but it is not a suitable replacement for someone with a milk allergy. Plant-based products vary in calcium, protein and added ingredients.

Think about the whole day

The milk in several coffees, breakfast cereal and a dessert can add up. A brief food-and-symptom record is often more informative than blaming the last item eaten. Record serving sizes and timing as well as the food name.

Eating out in Australia

Ask which milk goes into a coffee and whether sauces, mashed potato or desserts contain cream or milk powder. Explain clearly whether you are managing an intolerance or an allergy so the venue understands your requirements.

Build a sustainable routine

Choose foods you enjoy and can obtain regularly. Ask a dietitian for help if your diet is becoming very limited or you are struggling to meet your nutritional needs. Our lactose guide explains the digestive process.

Further reading: ASCIA: lactose intolerance.