A lactose free diet is prescribed for those who are lactose intolerant, which means they either do not have enough lactase in their body, needed to break down the lactose, or their lactase causes side effects such as diarrhea, bloating, and cramping. A lactose free diet prevents these problems.
Going on a lactose free diet may be challenging at first, since milk is found in many households and commercial products.
It will mostly involve learning a lot about cooking techniques, reading labels, and getting to learn recipes for a lactose free diet, but once you have the hang of it you will find there are many ways to enjoy a lifestyle without lactose.
Lactose is found in milk and milk products, so a number of foods cannot be consumed on a lactose free diet.
However, not consuming these kinds of food doesn’t mean you will be lacking in essential nutrients. Don’t worry since there are healthier substitutes for them.
Common foods with lactose
- Any dairy product (cheese, buttermilk, cream, condensed milk, evaporated milk)
- All types of milk
- Ice cream, sherbet
- Hot chocolate mixes
- Whipped cream
- Sour cream
- Instant mashed potato mixes
- Commercially prepared baked goods that contain milk
- Any food or meal that uses milk, butter, or cheese as sauce or cream
- Any type of chocolate
- Pies, cookies, and cakes
Milk alternatives for a lactose free diet
- You can still drink milk on a lactose free diet, but choose milk whose lactose has been completely broken down. These are available in pharmacies, health stores and groceries.
- Soy milk is a great source of Vitamin D and calcium, and does not contain lactase.
- Almond milk is a good substitute for milk and can be enjoyed as a drink or with your coffee. It is also ideal for baking those delicious cookies and cakes. Moreover, it is rich in vitamin E and many other nutrients. Instead of eating candy or a bar of chocolate, drink almond milk to satisfy your sweet craving without the guilt. You can also look up homemade almond milk recipes for making your own at home.
- Rice milk is light, sweet, and ideal for use with your coffee, cereal, and for baking too. Many brands of rice milk are available in the market, and there is one you will surely be able to find that will suit your taste.
If you’re on a lactose free diet, you can still enjoy most products on the various food groups, but the cooking and preparation style must be taken into consideration.
Vegetables, fruits, breads, grains, meat, fats, oils, snacks, beverages, and desserts can still be enjoyed on a lactose free diet, but to be sure consult your doctor for a healthy meal plan you can work with. A lactose free diet coupled with proper exercise can make you lose weight and improve your health.