The lactose-free diet is an eating pattern that excludes or restricts lactose, a type of sugar present in milk. You may have to follow this diet if you have trouble with flatulence, cramping, or diarrhoea when you have dairy foods like milk, cheese, and yogurt. These symptoms develop when the body does not make enough lactase, the enzyme that aids the system to digest lactose, and the condition is known as lactose intolerance.

About 65% of people worldwide have some form of lactose intolerance, while some people can digest low-lactose diets, while others experience digestive troubles after eating any amount of dairy. There are several other hidden sources of lactose in food, which include baked products, candies, instant cake mixes, and cold cuts containing lactose as well.
Lactose food

Read this article to get an insight into foods one should eat and avoid as part of a lactose-free diet regimen.

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Who Should Follow A Lactose-Free Diet?

Lactose is a kind of simple sugar found naturally in dairy and dairy products. It’s broken down by lactase an enzyme in the small intestine. Many people are unable to produce lactase, which results in an inability to digest lactose in milk.

Luckily following a lactose-free diet can help ease symptoms for those suffering from this condition. But a few people may follow this diet to reduce their consumption of milk products, which they may wish to do so for personal, religious, or health concerns, as well as environmental reasons. While others may choose to restrict lactose as part of a dairy-free diet, which is suggested for those with an allergy to milk proteins like casein or whey.

Also Read: Sudden Intolerance To Lactose? Here’s Everything You Need To Know

Foods To Include

There are a whole lot of foods that can be enjoyed as part of a healthy, nutritious, lactose-free diet including:

  • Fruits: Apples, oranges, berries, plums, pineapples, mangoes
  • Vegetables: Onions, garlic, broccoli, spinach, zucchini, carrots
  • Meat: Lamb and other red meats
  • Poultry: Chicken, duck
  • Seafood: Tuna, mackerel, salmon, anchovies, lobster, sardines, clams
  • Eggs: Whole eggs
  • Soy foods: Tofu, tempeh, miso
  • Legumes: All beans and lentils
  • Whole grains: Brown rice, wheat, oats barley, buckwheat, quinoa
  • Nuts: Almonds, walnuts, pistachios, cashews
  • Seeds: Chia seeds, flax seeds, sunflower seeds, pumpkin seeds
  • Milk alternatives: lactose-free milk, rice milk, almond milk, oat milk, coconut milk, cashew milk, hemp milk, potato milk
  • Lactose-free yogurts
  • Healthy fats: Olive oil, sesame oil, coconut oil, avocado oil
  • Herbs and spices: Turmeric, oregano, rosemary, basil, mint
  • Beverages: Water, tea, brewed coffee, coconut water, juice

Foods To Avoid

Lactose is mainly found in dairy products including yogurt, cheese, and butter; however, it’s also present in several other prepared foods.

Dairy Products

A few dairy products contain very minimal amounts of lactose that can be tolerated by most people with lactose intolerance. For instance, butter contains only trace amounts, and it is most likely to cause any symptoms for those with lactose intolerance unless high quantities are consumed. While clarified butter contains almost no lactose.

Also, certain varieties of yogurt contain beneficial bacteria that can support the digestion of lactose.

Kefir, aged or hard cheese, and heavy creams contain very low amounts of lactose. These foods can be well tolerated by those with mild lactose intolerance, people with milk allergy, or those restricting for other reasons, but may want to avoid these ingredients from their diet regimen.

  • Dairy products to avoid as part of a lactose-free diet:
  • Milk — all varieties of cow’s milk, goat’s milk, and buffalo milk
  • Cheese — especially soft cheeses, such as cream cheese, cottage cheese, mozzarella, and ricotta
  • Butter
  • Yogurt
  • Ice cream, frozen yogurt, and dairy-based sherbet
  • Buttermilk
  • Sour cream
  • Whipped cream
  • Prepared, or readymade Foods

In addition to being found in dairy products, lactose is also found in several other ready-made food products. Hence, reading the label for a hidden source may help identify whether a product contains lactose.

Foods That May Contain Lactose:

  • Cream-based or cheesy sauces, soups, and gravies
  • Bread, tortillas, crackers, and biscuits
  • Baked goods and desserts
  • Candies - chocolates and confectioneries
  • Waffle, pancake, muffin, and cake mix
  • Breakfast cereals
  • Processed meats, including hot dogs, sausage, and cold cuts
  • Instant coffee
  • Salad dressings

Also Read: Lactose Intolerant? Ways To Meet Calcium Needs

Dietary Guidelines To Follow

Prefer non-dairy foods alternatives for dairy foods by replacing 1 cup of milk with ½ cup of soy or rice milk.

Substitute yogurt or cheese with soy yogurt or cheese.

The body needs calcium for strong bones and teeth and to carry other vital functions, which include:

Regulating muscle contractions

Supporting blood clot mechanism

Hence, it is important to meet calcium needs from non-dairy sources like lactose-free milk, which contains as much calcium as regular milk.

Calcium is abundantly present in vegetables like turnips, kale, greens, cabbage, and broccoli.

Seafood, almonds, and beans.

Certain foods are fortified with calcium like orange juice, tofu, and soy milk.

Taking calcium and vitamin D supplements may also help to maintain bone health and enhance overall well-being. However, always consult your healthcare provider before taking supplements, as taking high levels of calcium can cause side effects.