{"id":54376,"date":"2023-05-29T15:35:32","date_gmt":"2023-05-29T15:35:32","guid":{"rendered":"https:\/\/cdhf.staging.not4prod.com\/?p=54376"},"modified":"2023-05-30T16:39:10","modified_gmt":"2023-05-30T16:39:10","slug":"is-lactose-free-the-same-as-dairy-free","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/is-lactose-free-the-same-as-dairy-free\/","title":{"rendered":"Is lactose-free the same as dairy-free?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Navigating the grocery aisles can be especially confusing if you\u2019ve recently been diagnosed with lactose intolerance, or another condition that\u2019s managed by avoiding certain ingredients and\/or foods. For people who have recently discovered that they have this digestive issue, a common question is whether lactose-free and dairy-free mean the same thing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The short answer is no, but of course it\u2019s more complicated than that. Here\u2019s what you need to know.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Dairy-Free vs Lactose-Free<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">People who have to avoid dairy foods for medical reasons typically have an allergy to one of two proteins found in milk\u2014whey or casein. And because eating a food you\u2019re allergic to can have serious, and sometimes life-threatening consequences, people with a milk allergy have to be vigilant about avoiding dairy and other foods that contain these milk proteins.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2023\/05\/honneur-16-1024x461.webp\" alt=\"cramping from drinking milk\" class=\"wp-image-54381 lazyload\"><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2023\/05\/honneur-16-1024x461.webp\" alt=\"cramping from drinking milk\" class=\"wp-image-54381\"><\/noscript><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/cdhf.ca\/en\/digestive-conditions\/lactose-intolerance\/\">Lactose intolerance<\/a>, on the other hand, is much less serious, although the symptoms can certainly cause misery. Unlike an allergy, where the immune system attacks the person\u2019s own body, an intolerance is due to a difficulty breaking down or absorbing a certain component of food. \u201cLactose is the carbohydrate in milk and dairy products,\u201d explains <a href=\"https:\/\/rosieschwartz.com\/\">Rosie Schwartz<\/a>, a Toronto registered dietitian and nutrition writer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lactose\u2014a carbohydrate in milk\u2014is the offender for someone with lactose intolerance. Due to a lack of lactase\u2014an enzyme that \u2018chops\u2019 lactose down into smaller \u2018building blocks\u2019 called simple sugars\u2014lactose remains \u2018whole\u2019, so the small intestine can\u2019t absorb it. Instead, it passes into the large intestine. Here, it\u2019s fermented by bacteria, producing gas and fluids, which is what leads to those not-so-pleasant symptoms of lactose intolerance such as gas, bloating and diarrhea.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What Can I Eat if I\u2019m Lactose Intolerant?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Now that we\u2019ve cleared that up, let\u2019s talk about which foods you can eat, and which you might want to avoid if you have lactose intolerance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Dairy-Free Foods<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Foods that are dairy free contain no milk or milk ingredients\u201a which include casein, whey, and lactose. That means if you\u2019re cutting out lactose because you\u2019re intolerant to it, consuming dairy-free foods shouldn\u2019t result in uncomfortable symptoms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In Canada, the claim <a href=\"https:\/\/inspection.canada.ca\/food-labels\/labelling\/industry\/composition-and-quality\/eng\/1625516122300\/1625516122800#s5c2\">\u2018dairy-free\u2019 or \u2018non-dairy\u2019<\/a> can\u2019t be used on the labels of products containing any milk derivatives. And these substances don\u2019t always have names that the average person would recognize as being made from milk. For example, butter, milk fat, yogurt, sour cream, hydrolyzed milk protein, milk solids, cheese and cheese curds are all milk products\u2014as of course, are casein, whey, and lactose. But so are a long list of other compounds, including lactalbumin, lactoferrin, lactoglobulin, caseinate, and casein\/rennet casein.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lactose-Free Dairy Products<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In contrast to dairy-free foods, which are made without milk or other dairy, lactose free foods aren\u2019t necessarily made without lactose. Some brands of lactose-free milk, for instance, are filtered to remove the lactose. However, another, much easier method is used to produce other brands of lactose-free milk\u2014adding the enzyme lactase. (Either type of lactose-free milk can then be used to produce a lactose-free cheese, such as <a href=\"https:\/\/blackdiamond.ca\/our-cheeses\/lactose-free\/\">as&nbsp;Black Diamond Lactose Free cheese products<\/a>&nbsp;including the recently launched Lactose Free Marble cheddar sticks). Lactase splits lactose into two, smaller sugar molecules\u2014glucose and galactose. In addition to rendering the product lactose free, this process does something else, as well.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cBecause the lactose is broken down into simple sugars, that can make lactose free milk taste sweeter than regular milk,\u201d notes Schwartz, \u201cbut it doesn\u2019t actually contain more sugar.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And since lactose-free dairy products are still, after all, dairy products, they contain the milk proteins whey and casein. However, needless to say, lactose-free products are an excellent choice for people with lactose intolerance. You may also want to experiment with consuming regular dairy along with a lactase supplement. (Many people find one type works better than others, so you may need to try a few different brands).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Naturally Lactose-Free Foods<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Many foods are naturally lactose free\u2014particularly minimally- or unprocessed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beans and pulses<\/li>\n\n\n\n<li>Fruits and vegetables<\/li>\n\n\n\n<li>Meats<\/li>\n\n\n\n<li>Fish and seafood<\/li>\n\n\n\n<li>Whole grains<\/li>\n\n\n\n<li>Soy foods (such as tofu and tempeh)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">And while they vary in nutritional value, plant-based milks (such as coconut, almond, soy and oat) and cheeses (some of which are nut-based) also contain no lactose.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s also worth noting that despite names that sound as if they\u2019re related to lactose, according to <a href=\"https:\/\/www.unlockfood.ca\/en\/Articles\/Allergies-and-Intolerances\/Managing-lactose-intolerance.aspx\">Dietitians of Canada<\/a>, the following ingredients do <strong>not<\/strong> in fact contain it:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lactic acid<\/li>\n\n\n\n<li>Lactalbumin<\/li>\n\n\n\n<li>Lactate<\/li>\n\n\n\n<li>Casein<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Foods High in Lactose (Avoid or Limit)<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2023\/05\/honneur-15-1024x461.webp\" alt=\"dairy products\" class=\"wp-image-54377 lazyload\"><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2023\/05\/honneur-15-1024x461.webp\" alt=\"dairy products\" class=\"wp-image-54377\"><\/noscript><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">So what are the foods you should avoid if you\u2019re cutting out lactose? Here are some of the most common ones.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Milk. <\/strong>(This includes flavoured, condensed and evaporated milk, and non-fat milk powder.) Of all dairy products, milk contains the most lactose\u2014roughly 13 grams per one cup serving. And cow\u2019s milk isn\u2019t the only kind that contains a large dose of lactose\u2014so does milk from other mammals, such as goats and sheep.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Butter and Cream. <\/strong>Cream, and foods that are made with it, such as buttermilk, butter, ice cream, custard and cream cheese, are typically high in lactose.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cheese and Curds (some types). <\/strong>So-called soft cheeses, which are high in moisture, such as ricotta, creamed cottage cheese, and feta tend to be higher in lactose than harder cheeses, such as Parmesan Swiss, cheddar and Mozzarella. That\u2019s because the bacteria used in cheese-making can break down some of the lactose, so the longer the cheese is \u2018aged\u2019, the lower the amount that remains. For example, \u201can old cheddar cheese would be very low in lactose,\u201d Schwartz says. Cheeses that are naturally lower in lactose may be good choices if you\u2019re one of the people with lactose intolerance who can eat small amounts without suffering symptoms.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Chocolate (some types). <\/strong>If you love chocolate, read the label before you buy it. While dark chocolate with 70 percent or more cocoa is typically both lactose and dairy free, many other types contain milk, milk solids, and other sources of lactose.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kefir and Yogurt (some types). <\/strong>Fermented milk products such as kefir and yoghurt are among the foods you may want to avoid if you have lactose intolerance. That said, because some lactose in kefir is \u2018digested\u2019 during the fermentation process, it may be better tolerated than foods higher in lactose. Similarly, as with cheeses, some yoghurt\u2014specifically the Greek type\u2014 is lower in lactose and consequently, may be better tolerated if you can eat smaller amounts of lactose without problems. Or you can experiment by making your own Greek yoghurt. \u201cIf you strain your own regular yogurt, the liquid that comes out is whey, which would reduce the lactose content,\u201d Schwartz explains.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Whey and whey protein.<\/strong> Foods you may react to if you\u2019re lactose intolerant include margarine containing whey powder, and whey protein powder. However, the whey protein isolate found in protein bars and some protein powders is very low in lactose.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hidden sources. <\/strong>\u201cFrequently, people run into trouble because they don\u2019t know that lactose may be found in other foods,\u201d Schwartz notes. Some of these are a bit more obvious, such cream- or cheese-based sauces, cheese flavouring and smoothies, for instance. Others are less so, including some baked goods, breads, breaded or battered meats, salad dressings and margarines. And then there are the real eyebrow-raisers. \u201cThe food industry is very resourceful, and so whey is often used as a filler in other foods,\u201d Schwartz explains. \u201cIt can be added to hot-dogs,\u201d and cold cuts, she adds, \u201cso it\u2019s important to read labels.\u201d And it\u2019s not just food manufacturers\u2014the pharmaceutical industry does this too. Lactose is used as a filler in some prescription and non-prescription medications. \u201cFor some people, that\u2019s enough to trigger a reaction,\u201d Schwartz says.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Hopefully now that you have a better understanding of where lactose can hide and which foods are high in lactose, you\u2019ll be able to enjoy eating a variety of delicious, healthy foods while keeping uncomfortable symptoms at bay.<\/p>\n\n\n<div class=\"gradient-divider\"><\/div><div class=\"sponsor-block wp-block-cdhf2022-cdhf-sponsor\"><p><strong>This article was made possible through a partnership between Black Diamond and CDHF.&nbsp;<\/strong><\/p><div class=\"sponsor-details\"><div class=\"photo\"><a target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/blackdiamond.ca\/our-cheeses\/lactose-free\/\"><img src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/10\/Master_BD_Logo-300x206.png\" width=\"300\" height=\"206\" class=\"attachment-medium size-medium lazyload\" alt=\"Black Diamond\" loading=\"lazy\" decoding=\"async\"><noscript><img width=\"300\" height=\"206\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/10\/Master_BD_Logo-300x206.png\" class=\"attachment-medium size-medium\" alt=\"Black Diamond\" loading=\"lazy\" decoding=\"async\"><\/noscript><\/a><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Navigating the grocery aisles can be especially confusing if you\u2019ve recently been diagnosed with lactose intolerance, or another condition that\u2019s managed by avoiding certain ingredients and\/or foods. For people who have recently discovered that they have this digestive issue, a common question is whether lactose-free and dairy-free mean the same thing. The short answer is [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":54379,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[60],"tags":[54],"class_list":["post-54376","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","tag-tags-lactose-intolerance"],"acf":{"article_writer":[54399]},"featured_image_src":"https:\/\/cdhf.ca\/wp-content\/uploads\/2023\/05\/honneur-14.webp","author_info":{"display_name":"Kelsey Cheyne","author_link":"https:\/\/cdhf.ca\/en\/author\/kelsey-cheyne\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Is lactose-free the same as dairy-free? - Canadian Digestive Health Foundation<\/title>\n<meta name=\"description\" content=\"For people who have a digestive issue, a common question is whether lactose-free and dairy-free mean the same thing. 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