Most people with lactose intolerance can tolerate some amount of lactose in their diet and do not need to avoid milk or milk products completely. Avoiding milk and milk products altogether may cause people to take in less calcium and vitamin D than they need.
Individuals vary in the amount of lactose they can tolerate. A variety of factors—including how much lactase the small intestine produces—can affect how much lactose an individual can tolerate. For example, one person may have severe symptoms after drinking a small amount of milk, while another person can drink a large amount without having symptoms.
Other people can easily eat yogurt and hard cheeses such as cheddar and Swiss, while they are not able to eat or drink other milk products without having digestive symptoms.
Research suggests that adults and adolescents with lactose malabsorption could eat or drink at least 12 grams of lactose in one sitting without symptoms or with only minor symptoms. This amount is the amount of lactose in 1 cup of milk. People with lactose malabsorption may be able to eat or drink more lactose if they eat it or drink it with meals or in small amounts throughout the day.
Yogurt starters 1 gram = 0.3 - 0.8 grams lactose
Probiotic Capsules 1 gram = 0.3 - 0.9 grams lactose
Nonfat dry milk powder, 1 cup = 62 grams lactose
Sweetened condensed milk, 1 cup = 40 grams lactose
Ice milk, 1/2 cup = 9 grams lactose
Ice cream, 1/2 cup = 3 - 6 grams lactose
Yogurt, 1 cup = 5 grams lactose
Blue cheese, 1 oz.= 2 grams lactose
Sherbet, orange, 1/2 cup = 2 grams lactose
American, Swiss, or Parmesan cheese, 1 oz. = 1 gram lactose.
Please always consult with a medical person to find out the level of your personal tolerants.