Tips for easy living without lactose

Tips for easy living without lactose

Get the list of advice on a life with less or no lactose, cooking without lactose, and lactose content of dairy products.

Enjoy all the goodness of dairy without lactose

If you have any suspicion whether you stomach lactose or not, please contact your doctor for advice. Only doctors are able to confirm any diagnosis.

Arla LactoFREE is for anyone who wants to live their lives without lactose, but still enjoy the great dairy taste and nutritious benefits. We like pure natural; no need to add anything to that. All nutrients are naturally present in the products.

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You can use any Arla LactoFREE product and feel at ease. We’ve collected some good advice for a life with little or no lactose here.

  • Always consult your doctor or dietician if you believe you suffer from lactose intolerance.

  • They can help you determine what your maximum intake of lactose per day is.

  • Spread out your intake of lactose during the day.

  • Hard cheese and mould cheese typically contain less than 0.05 g of lactose pr. 100 g as the lactose is broken down during production and maturing. It’s therefore suitable for lactose intolerants. easyliving1.jpg

  • Sour dairy such as A38 and sour cream is naturally low on lactose because they contain special lactic acid culture that breaks down some of the lactose during the production. So often you won’t have any issues with your intake.

  • Regular yogurt contains about 40 percent less lactose than regular milk. In addition, yogurt contains lactic acid bacteria that help the body break down lactose.

Don’t miss out on nutrients

Dairy is a source of nutrients:

  • Proteins strengthens muscles and contribute to the maintenance of strong bones.
  • Vitamin B2 and B12 has a positive influence on the immune system.
  • Calcium activates the natural energy in your body.

If you are lactose intolerant, the easiest thing to do is to switch regular dairy with lactose-free dairy. Lactose-free dairy products from Arla LactoFREE contain the same vitamins and minerals as regular dairy.

If you choose to leave out all dairy products, make sure that you still get the necessary vitamins and minerals from other sources.

Milk contains minerals and vitamins; calcium, protein, vitamin B2, vitamin B12, calcium, phosphor, and iodine. If you remove milk products from your diet, and you are used to getting these vitamins and minerals from milk, it’s important that you make sure to get it from other foods such as green vegetables, almonds, eggs, offal, soybeans, and fish.

Foods with lactose

To make it easier for you, we’ve made an overview of foods with lactose. It's not a complete list, but it should give you a pretty good indication:

Common products with lactose:

All types of milk (including goat’s milk, sheep’s milk, etc.)

  • Yogurt
  • Buttermilk
  • Custard
  • Pudding
  • Milk powder
  • Milkshake
  • Milk chocolate
  • Hazelnut spread
  • Chocolate spread
  • Toffees
  • Crème fraiche
  • Cream
  • Ice cream
  • Cheese
  • Butter

Common dishes with lactose:

  • Mashed potatoes made with milk or cream
  • Gratin
  • Ready-made pasta dishes with cheese or cream
  • Ready-made salads with dressing
  • Fruit salad with yogurt or cream
  • Smoothie with yogurt

Baked goods

  • Croissant
  • Brioche
  • Naan bread
  • Biscuits
  • Pancakes
  • Waffles
  • Pizza
  • Baguette


  • Coffee drinks such as cappuccino, latte, and macchiato
  • Instant cocoa powder
  • Some types of cream liqueur such as Baileys

Please note that the lists don’t cover all foods with lactose so always check the product description and consult your doctor or dietician if you have any doubts.

With Arla LactoFREE products you can cook as usual and follow any ordinary recipe. Simply switch any dairy product with a lactose-free product if you feel like it. All Arla LactoFREE products are suitable for cooking.

Need inspiration for yummy lactose-free dishes? We got you covered! Check our big selection of recipes without lactose.

Only embrace what feels good


Whether you’re lactose intolerant, feel a general digestive discomfort after consuming lactose, or simply want to lower your lactose intake, you’re the boss of your life.

For Arla LactoFREE products, the milk sugars have been converted into other sugars using a simple 2-step patented method. Arla LactoFREE is real dairy without lactose. It provides you with all the goodness of milk such as proteins, calcium, and vitamins B, simply without lactose.

At Arla LactoFREE we encourage everyone to go with their gut and only embrace what feels good. Want a tempting milk coffee or a yummy dessert? Slurp, gulp, guzzle, and enjoy your dairy the way you like it!

Want to know more? Check these out!

Always ask your doctor or dietician if you experience any discomfort or what you believe could be symptoms of lactose intolerance. We love lactose-free dairy, but we’re far from medical experts.