What foods can you eat if you have lactose intolerance. How to manage lactose intolerance symptoms through diet. What are lactose-free alternatives to dairy products. How to ensure adequate calcium and vitamin D intake with lactose intolerance. What hidden sources of lactose should you be aware of.

Understanding Lactose Intolerance: Causes and Symptoms

Lactose intolerance is a common digestive issue that affects millions of people worldwide. It occurs when the body is unable to properly digest lactose, a sugar found in milk and dairy products. But what exactly causes this condition?

The primary cause of lactose intolerance is a deficiency in the enzyme lactase, which is responsible for breaking down lactose in the small intestine. Without sufficient lactase, undigested lactose moves into the colon, where it ferments and causes uncomfortable symptoms.

Common symptoms of lactose intolerance include:

• Bloating
• Abdominal cramps
• Gas
• Nausea
• Diarrhea

These symptoms typically occur within 30 minutes to 2 hours after consuming lactose-containing foods or beverages. The severity of symptoms can vary depending on the amount of lactose consumed and an individual’s level of lactase deficiency.

Dietary Management: Navigating Lactose-Containing Foods

Managing lactose intolerance primarily involves dietary changes. But does this mean you need to completely eliminate all dairy products from your diet? Not necessarily. Many people with lactose intolerance can tolerate small amounts of lactose without experiencing symptoms.

Research suggests that many individuals can consume up to 12 grams of lactose – equivalent to about one cup of milk – with minimal or no symptoms. However, tolerance levels can vary significantly from person to person.

Here are some strategies for incorporating dairy into your diet:

1. Start with small amounts of milk or dairy products and gradually increase the quantity to determine your personal tolerance level.
2. Consume dairy products with other foods to slow digestion and reduce the likelihood of symptoms.
3. Opt for dairy products that are naturally lower in lactose, such as hard cheeses (cheddar, Swiss) and yogurt with live cultures.
4. Use lactase enzyme supplements when consuming dairy products to aid in lactose digestion.

Lactose Content in Common Dairy Products

Understanding the lactose content in various dairy products can help you make informed choices. Here’s a quick reference guide:

• Milk (1 cup): 12-13 grams of lactose
• Yogurt (1 cup): 5-12 grams of lactose
• Ice cream (1/2 cup): 5-6 grams of lactose
• Cottage cheese (1/2 cup): 3-4 grams of lactose
• Cheddar cheese (1 ounce): Less than 1 gram of lactose

Lactose-Free Alternatives: Expanding Your Dietary Options

For those who are severely lactose intolerant or prefer to avoid lactose altogether, there are numerous lactose-free alternatives available. These products are just as nutritious as their lactose-containing counterparts and can be easily incorporated into your diet.

Some popular lactose-free options include:

• Lactose-free milk and milk products
• Plant-based milk alternatives (soy, almond, oat, coconut)
• Lactose-free yogurt and cheese
• Dairy-free ice cream and frozen desserts

When choosing plant-based alternatives, it’s important to check the nutrition label to ensure they are fortified with calcium and vitamin D, as these nutrients are naturally present in dairy products.

Ensuring Adequate Calcium and Vitamin D Intake

One of the primary concerns when following a lactose-free or reduced-lactose diet is maintaining adequate calcium and vitamin D intake. These nutrients are crucial for bone health, muscle function, and overall well-being.

How can you ensure you’re getting enough calcium and vitamin D without consuming dairy? Here are some excellent non-dairy sources:

Calcium-Rich Foods

• Leafy green vegetables (kale, collard greens, spinach)
• Fish with soft bones (canned salmon, sardines)
• Calcium-fortified orange juice
• Tofu processed with calcium sulfate
• Almonds and other nuts
• Beans and lentils

Vitamin D Sources

• Fatty fish (salmon, mackerel, tuna)
• Egg yolks
• Mushrooms exposed to UV light
• Fortified cereals and juices
• Sunlight exposure (with proper sun safety measures)

If you’re concerned about meeting your calcium and vitamin D needs, consult with a registered dietitian or healthcare provider. They may recommend supplements if dietary sources are insufficient.

Hidden Sources of Lactose: Reading Labels and Making Informed Choices

Lactose can be found in many unexpected places, making it crucial for those with lactose intolerance to become adept at reading food labels. What are some common hidden sources of lactose?

Lactose may be present in:

• Baked goods (bread, cookies, cakes)
• Processed cereals
• Instant soups and sauce mixes
• Salad dressings
• Processed meats (sausages, cold cuts)
• Protein powders and meal replacement shakes
• Some medications

When reading labels, look out for these ingredients that indicate the presence of lactose:

• Milk solids
• Whey
• Casein
• Lactose
• Milk derivatives
• Nonfat milk powder

Being aware of these hidden sources can help you make informed choices and avoid unexpected symptoms.

Lactase Supplements: A Potential Aid for Dairy Consumption

For those who wish to enjoy dairy products occasionally or in small amounts, lactase enzyme supplements can be a helpful tool. These supplements provide the lactase enzyme that your body may be lacking, allowing you to digest lactose more effectively.

How do lactase supplements work? They come in various forms, including tablets, capsules, and liquid drops. You can take them just before consuming dairy products, or they can be added directly to milk to break down the lactose.

While lactase supplements can be effective for many people, it’s important to note that they may not work for everyone. The effectiveness can vary based on the individual and the amount of lactose consumed. It’s always best to start with a small amount of dairy and gradually increase while monitoring your symptoms.

Tips for Using Lactase Supplements

• Always follow the dosage instructions on the product label
• Take the supplement just before consuming dairy products
• Be aware that very large amounts of lactose may still cause symptoms, even with supplements
• Consult with your healthcare provider before starting any new supplement regimen

Nutritional Considerations: Balancing Your Diet with Lactose Intolerance

Managing lactose intolerance doesn’t mean you have to compromise on nutrition. With careful planning and informed choices, you can maintain a well-balanced diet that meets all your nutritional needs. What are some key considerations when balancing your diet with lactose intolerance?

First and foremost, ensure you’re getting enough protein. While dairy is a common source of protein, there are many lactose-free alternatives:

• Lean meats and poultry
• Fish and seafood
• Eggs
• Legumes (beans, lentils, peas)
• Nuts and seeds
• Soy products (tofu, tempeh)

Next, focus on incorporating a variety of fruits and vegetables into your diet. These provide essential vitamins, minerals, and fiber. Aim for a colorful plate to ensure you’re getting a wide range of nutrients.

Whole grains are another important component of a balanced diet. They provide complex carbohydrates, fiber, and various vitamins and minerals. Options include:

• Brown rice
• Quinoa
• Oats
• Whole wheat bread and pasta
• Barley

Lastly, don’t forget about healthy fats. Include sources of omega-3 fatty acids and monounsaturated fats in your diet:

• Fatty fish (salmon, mackerel, sardines)
• Avocados
• Olive oil
• Nuts and seeds

Dining Out with Lactose Intolerance: Tips and Strategies

Dining out can be challenging for those with lactose intolerance, but it doesn’t have to be a source of anxiety. With some preparation and communication, you can enjoy meals at restaurants while managing your condition. How can you navigate dining out with lactose intolerance?

1. Research the restaurant menu in advance. Many establishments now offer their menus online, allowing you to plan your meal ahead of time.
2. Don’t hesitate to communicate your dietary needs to the server or chef. Most restaurants are accommodating and can provide information about ingredients or make modifications to dishes.
3. Be aware of hidden sources of lactose in restaurant foods, such as cream-based sauces, dressings, and desserts.
4. Consider carrying lactase enzyme supplements with you for unexpected situations.
5. Opt for dishes that are naturally lactose-free, such as grilled meats, fish, or vegetable-based meals.
6. When in doubt, ask for sauces and dressings on the side so you can control the amount you consume.

Cuisine-Specific Tips

Different cuisines may present various challenges and opportunities for those with lactose intolerance. Here are some tips for navigating specific types of cuisine:

• Italian: Opt for tomato-based sauces instead of cream-based ones. Many kinds of pasta are naturally lactose-free.
• Mexican: Choose corn tortillas over flour ones, which may contain milk. Be cautious with cheese toppings and sour cream.
• Asian: Many Asian cuisines are naturally low in dairy. However, be aware that some Indian dishes may contain ghee (clarified butter).
• American: Be cautious with burgers and sandwiches, which often come with cheese. Salads are generally a safe option, but ask for dressing on the side.

Remember, the key to dining out successfully with lactose intolerance is communication and preparation. Don’t be afraid to ask questions and make special requests to ensure a comfortable and enjoyable dining experience.

Living with Lactose Intolerance: Beyond Diet

While dietary management is crucial for those with lactose intolerance, it’s important to consider other aspects of living with this condition. How can you ensure a high quality of life while managing lactose intolerance?

First, educate yourself about your condition. Understanding the science behind lactose intolerance can help you make informed decisions about your diet and lifestyle. Stay up-to-date with current research and recommendations from reputable sources.

Next, consider joining support groups or online communities for people with lactose intolerance. These can be valuable resources for sharing experiences, tips, and recipes. They can also provide emotional support and a sense of community.

It’s also important to communicate with your friends and family about your dietary needs. This can help avoid awkward situations at social gatherings and ensure that you’re included in meal planning.

Regular check-ups with your healthcare provider are crucial. They can monitor your overall health, ensure you’re meeting your nutritional needs, and address any concerns you may have.

Potential Complications of Untreated Lactose Intolerance

While lactose intolerance itself is not dangerous, avoiding dairy without proper nutritional planning can lead to certain health issues. These may include:

• Calcium deficiency, which can lead to osteoporosis
• Vitamin D deficiency, affecting bone health and immune function
• Increased risk of certain cancers associated with low dairy intake

This underscores the importance of working with a healthcare provider or registered dietitian to ensure your nutritional needs are met, even while avoiding or limiting lactose.

Future Directions: Research and Innovations in Lactose Intolerance Management

The field of lactose intolerance management is continually evolving, with ongoing research and innovations aimed at improving the lives of those affected by this condition. What are some promising areas of research and development?

One area of focus is the development of more effective lactase supplements. Researchers are exploring ways to create longer-lasting enzymes and more convenient delivery methods, which could make it easier for people with lactose intolerance to enjoy dairy products.

Another exciting area of research is the potential use of probiotics to improve lactose digestion. Some studies suggest that certain probiotic strains may help alleviate symptoms of lactose intolerance, although more research is needed to confirm these findings.

Genetic research is also shedding light on the underlying causes of lactose intolerance. This could potentially lead to more personalized treatment approaches in the future.

In the food industry, there’s ongoing innovation in the development of lactose-free and dairy-free products. As demand for these products grows, we can expect to see an even wider range of options available to consumers.

Emerging Trends in Lactose Intolerance Management

• Microbiome research: Understanding how gut bacteria influence lactose digestion
• Plant-based dairy alternatives: Development of new products that closely mimic the taste and nutritional profile of dairy
• Enzyme therapy advancements: Exploring new ways to deliver lactase enzymes more effectively
• Precision nutrition: Tailoring dietary recommendations based on individual genetic profiles

As research progresses, we can look forward to more effective and personalized approaches to managing lactose intolerance, improving quality of life for those affected by this condition.

Eating, Diet, & Nutrition for Lactose Intolerance

How should I change my diet if I have lactose intolerance?

Talk with your doctor or a dietitian about changing your diet to manage lactose intolerance symptoms while making sure you get enough nutrients. If your child has lactose intolerance, help your child follow the dietary plan recommended by a doctor or dietitian.

To manage your symptoms, you may need to reduce the amount of lactose you eat or drink. Most people with lactose intolerance can have some lactose without getting symptoms.

Foods that contain lactose

You may not need to completely avoid foods and beverages that contain lactose—such as milk or milk products. If you avoid all milk and milk products, you may get less calcium and vitamin D than you need.

People with lactose intolerance can handle different amounts of lactose. Research suggests that many people could have 12 grams of lactose—the amount in about 1 cup of milk—without symptoms or with only mild symptoms. ^5,6

You may be able to tolerate milk and milk products if you

• drink small amounts of milk at a time and have it with meals
• add milk and milk products to your diet a little at a time and see how you feel
• try eating yogurt and hard cheeses, like cheddar or Swiss, which are lower in lactose than other milk products
• use lactase products to help digest the lactose in milk and milk products

Try eating yogurt and hard cheeses, which some people find easier to tolerate than other milk products.

Lactose-free and lactose-reduced milk and milk products

Using lactose-free and lactose-reduced milk and milk products may help you lower the amount of lactose in your diet. These products are available in many grocery stores and are just as healthy for you as regular milk and milk products.

Calcium and Vitamin D

If you are lactose intolerant, make sure you get enough calcium and vitamin D each day. Milk and milk products are the most common sources of calcium.

Many foods that do not contain lactose are also sources of calcium. Examples include:

• fish with soft bones, such as canned salmon or sardines
• broccoli and leafy green vegetables
• oranges
• almonds, Brazil nuts, and dried beans
• tofu
• products with labels that show they have added calcium, such as some cereals, fruit juices, and soy milk

If you are lactose intolerant, make sure you get enough calcium each day.

Vitamin D helps your body absorb and use calcium. Be sure to eat foods that contain vitamin D, such as eggs and certain kinds of fish, such as salmon. Some ready-to-eat cereals and orange juice have added vitamin D. Some milk and milk products also have added vitamin D. If you can drink small amounts of milk or milk products without symptoms, choose products that have added vitamin D. Also, being outside in the sunlight helps your body make vitamin D.

Talk with your doctor or dietitian about whether you are getting the nutrients you need. For safety reasons, also talk with your doctor before using dietary supplements or any other complementary or alternative medicines or practices. Also talk with your doctor about sun exposure and sun safety.

What foods and drinks contain lactose?

Lactose is in all milk and milk products and may be found in other foods and drinks.

Milk and milk products may be added to boxed, canned, frozen, packaged, and prepared foods. If you have symptoms after consuming a small amount of lactose, you should be aware of the many products that may contain lactose, such as

• bread and other baked goods, such as pancakes, biscuits, cookies, and cakes
• processed foods, including breakfast cereals, instant potatoes, soups, margarine, salad dressings, and flavored chips and other snack foods
• processed meats, such as bacon, sausage, hot dogs, and lunch meats
• milk-based meal replacement liquids and powders, smoothies, and protein powders and bars
• nondairy liquid and powdered coffee creamers, and nondairy whipped toppings

You can check the ingredient list on packaged foods to see if the product contains lactose. The following words mean that the product contains lactose:

• milk
• lactose
• whey
• curds
• milk by-products
• dry milk solids
• nonfat dry milk powder

A small amount of lactose may be found in some prescription and over-the-counter medicines. Talk with your doctor about the amount of lactose in medicines you take, especially if you typically cannot tolerate even small amounts of lactose.

References

Foods to Eat and Avoid

If you are lactose intolerant, you may experience symptoms after eating dairy products and some prepared foods that contain dairy. Some dairy products have less lactose than others.

The lactose-free diet is a common eating pattern that eliminates or restricts lactose, a type of sugar in milk.

Although most people are aware that milk and dairy products typically contain lactose, there are many other hidden sources of this sugar in the food supply.

In fact, many baked goods, candies, cake mixes, and cold cuts contain lactose as well.

This article takes a closer look at which foods you should eat and avoid as part of a lactose-free diet.

Lactose is a type of simple sugar found naturally in milk and milk products. It’s typically broken down by lactase, an enzyme in the small intestine.

However, many people are unable to produce lactase, which results in an inability to digest the lactose in milk.

In fact, it’s estimated that approximately 65% of the world’s population is lactose intolerant, meaning that they’re unable to digest lactose (1).

For those with lactose intolerance, consuming products that contain lactose can trigger adverse side effects like stomach pain, bloating, and diarrhea (2).

Fortunately, following a lactose-free diet can minimize symptoms for those with this condition.

Some people may also adopt a lactose-free diet to decrease their consumption of milk products, which they may desire to do for personal, religious, or health reasons, as well as environmental or ethical concerns (3).

Others may choose to eliminate lactose as part of a dairy-free diet, which is recommended for those with an allergy to the proteins in milk, including casein or whey (4).

summary

Those with lactose intolerance may choose to adopt a lactose-free diet to alleviate symptoms. Some people may also choose to follow a lactose-free diet to decrease their consumption of dairy products.

Many foods can be enjoyed as part of a healthy, lactose-free diet, including:

• Fruits: apples, oranges, berries, peaches, plums, grapes, pineapples, mangoes
• Vegetables: onions, garlic, broccoli, kale, spinach, arugula, collard greens, zucchini, carrots
• Meat: beef, lamb, pork, veal
• Poultry: chicken, turkey, goose, duck
• Seafood: tuna, mackerel, salmon, anchovies, lobster, sardines, clams
• Eggs: egg yolks and egg whites
• Soy foods: tofu, tempeh, natto, miso
• Legumes: black beans, kidney beans, lentils, pinto beans, chickpeas
• Whole grains: barley, buckwheat, quinoa, couscous, wheat, farro, oats
• Nuts: almonds, walnuts, pistachios, cashews, Brazil nuts, hazelnuts
• 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
• Lactose-free yogurts: coconut yogurt, almond milk yogurt, soy yogurt, cashew yogurt
• Healthy fats: avocados, olive oil, sesame oil, coconut oil
• Herbs and spices: turmeric, oregano, rosemary, basil, dill, mint
• Beverages: water, tea, brewed coffee, coconut water, juice

Keep in mind that lactose-free products made from milk should be avoided by those with a dairy allergy, as they may contain milk proteins like casein or whey.

summary

Many healthy foods can easily fit into a lactose-free diet, including fruits, vegetables, whole grains, nuts, seeds, and legumes.

Lactose is found primarily in milk products, including yogurt, cheese, and butter. However, it’s also found in a variety of other prepared foods.

Dairy products

Certain dairy products contain low amounts of lactose and can be tolerated by many with lactose intolerance.

For example, butter contains only trace amounts and is unlikely to cause symptoms for those with lactose intolerance unless very high amounts are consumed. Notably, clarified butter contains almost no lactose (5, 6).

Meanwhile, certain types of yogurt contain beneficial bacteria that can assist with the digestion of lactose (7).

Other dairy products that often contain low amounts of lactose include kefir, skyr, aged or hard cheeses, and heavy cream (5, 6, 8).

Although these foods may be well tolerated by those with mild lactose intolerance, people with a milk allergy or those avoiding lactose for other reasons may still want to eliminate these ingredients from their diet.

Here are some dairy products that you may want to avoid as part of a lactose-free diet:

• milk — all types 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 foods

In addition to being present in dairy products, lactose can be found in many other prepared food products.

Checking the label for added dairy may help identify whether a product contains lactose.

Here are a few foods that may contain lactose:

• convenience meals
• instant potato mixes
• cream-based or cheesy sauces, soups, and gravies
• bread, tortillas, crackers, and biscuits
• baked goods and desserts
• creamed vegetables
• candies, including chocolates and confectioneries
• waffle, pancake, muffin, and cake mixes
• breakfast cereals
• processed meats, including hot dogs, bacon, sausage, and cold cuts
• instant coffee
• salad dressings
• flavored potato chips

summary

Lactose is commonly found in dairy products, including milk, cheese, and butter. It may also be present in many prepared foods, such as baked goods, cream-based sauces, and processed meats.

If you’re unsure whether a specific food contains lactose, checking the label can be very useful.

Look for added milk or dairy products, which may be listed as milk solids, whey, or milk sugar.

Other ingredients that indicate a product may contain lactose include:

• butter
• buttermilk
• cheese
• condensed milk
• cream
• curds
• evaporated milk
• goat’s milk
• lactose
• malted milk
• milk
• milk byproducts
• milk casein
• milk powder
• milk sugar
• powdered milk
• sour cream
• whey
• whey protein concentrate

Keep in mind that, despite having a similar name, ingredients like lactate, lactic acid, and lactalbumin are unrelated to lactose.

summary

Checking the label for added milk or dairy products can help determine whether a product may contain lactose.

Lactose is a type of milk sugar found in a variety of foods, including dairy products and many processed or prepared foods like soups, sauces, and breakfast cereals.

Fortunately, many foods can be enjoyed as part of a lactose-free diet, including fruits, veggies, whole grains, legumes, and proteins.

Additionally, checking the label of your favorite foods is a simple strategy to determine whether a product contains lactose.

How to eat deliciously and safely with lactose intolerance – MyGenetics Blog

With lactase deficiency, the diet is selected individually and depends on the severity of the symptoms. To adjust the diet, you need to consult a doctor or nutritionist.

It is important to balance the intake of macro- and micronutrients, to prevent deficiency of protein, vitamins of group D, calcium and to choose the optimal affordable replacement for dairy products.

Based on lactose-free products. At the same time, it is possible to expand the diet and add a small amount of dairy products.

Supplements can be supplements and enzymes containing lactase. They are taken in capsules or used in home-made lactose-free fermented milk products.

WHAT FOODS CONTAIN LACTOSE?

Milk and dairy products of animal origin naturally contain lactose. In addition, many commercial products may include added milk sugar.

Any product containing milk, whey, contains lactose. Milk derivatives are found in industrially processed, canned, frozen and prepared foods. Some products contain “hidden lactose” that is not declared on the packaging.

The list of non-recommended products is impressive:
• processed meat products,
• ham and sausage,
• puree soups,
• certain types of mashed potatoes,
• omelet,
• cheese sauces and salad dressings,
• mayonnaise and margarine,
• bread and other baked goods,
• muesli bars and breakfast cereals,
• powdered protein shakes and bars,
• instant potatoes and soups,
• ice cream and ready-made smoothies,
• lollipops and chocolate,
• custard and condensed milk,
• creamer substitutes for coffee and whipped cream,
• chips and other prepared snacks.

About 20% of prescription drugs, including birth control pills, and 6% of over-the-counter drugs, such as heartburn, contain lactose.

DAIRY PRODUCTS WITH LACTOSE INTOLERANCE

Certain dairy products, such as cheese or yogurt, are made using fermentation processes that break down most of the lactose. Yogurts with live cultures, cheeses in which lactose is fermented by bacteria will be especially safe. Fatty (butter, cream) and fermented (cheeses, yogurts, cottage cheese 9%) products will not bring pronounced discomfort. The higher the fat content, the lower the milk sugar content. Without fear, you can eat fermented milk products – kefir, fermented baked milk. Lactose in them is processed by lactic acid bacteria.

You will be able to tolerate milk and dairy products if you consume a small amount at a time and with meals, observing how you feel.

If it is necessary to completely exclude milk, you can use lactose-free milk, in which lactose is already split into glucose and galactose, as well as its vegetable alternatives – nut (almond, cashew, etc. ), flaxseed, from cereals (oatmeal, rice, buckwheat, etc.). ), coconut and soy milk. On the basis of alternative milk, you can prepare not only drinks, but also cereals, omelettes, pastries.

HOW TO AVOID DEFICIENCY WHEN CORRECTING YOUR DAILY DIET

Milk and dairy products are the most common sources of calcium. If you refuse them, a deficiency of this microelement may appear. To avoid this, include in your diet non-dairy products of plant and animal origin, which are rich in calcium.

Sources of calcium:

• fatty fish such as salmon, tuna and mackerel;
• soft-boned fish;
• fermented milk products;
• eggs;
• cottage cheese;
• broccoli and leafy green vegetables;
• almonds, brazil nuts and legumes;
• tofu;
• sesame;
• greens (dill, parsley).

Vitamin D helps the body absorb and use calcium. Its level can be increased by exposure to natural sunlight. There are ready-to-eat breakfast cereals and orange juices that are additionally fortified with vitamin D. It can also be taken as a dietary supplement, after consulting a doctor.

Sources of vitamin D:

• fatty fish, especially salmon;
• eggs;
• fish oil.

Among the alternative sources of vitamin A, which is also abundant in dairy products, there are many familiar products, including vegetable ones.

Sources of vitamins A:

• carrots;
• broccoli;
• sweet potato;
• pumpkin;
• melon;
• apricot;
• papaya;
• mango;
• legumes;
• liver;
• eggs.

What you can eat with lactose intolerance: a list of products and tips

Proper diet is not only a balanced diet, but attention to the characteristics of your body.

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The lactose-free diet is a simple diet that either eliminates or limits lactose, which is a form of sugar. Keep in mind that baked goods, candies, cake mixes, and cold cuts can also contain lactose. Here’s what you need to know.

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Lactose is a type of simple sugar found naturally in milk and dairy products. It is usually broken down by lactase, an enzyme in the small intestine. However, many people cannot produce enough lactase, resulting in an inability to digest lactose.

But in Russia only 35% of people have some degree of lactose intolerance. For such people, consumption of foods containing lactose can cause adverse side effects such as abdominal pain, bloating, and diarrhea.

What to eat for lactose intolerance

• Fruits: apples, oranges, berries, peaches, plums, grapes, pineapples, mangoes
• Vegetables: onions, garlic, broccoli, cabbage, spinach, arugula, collard greens, zucchini, carrots
• Meat: beef, lamb, pork, veal
• Poultry: chicken, turkey, goose, duck
• Seafood: tuna, mackerel, salmon, anchovies, lobster, sardines, shellfish
• Eggs: egg yolks and egg whites
• Soy: tofu, tempeh, natto, miso
• Legumes: black beans, kidney beans, lentils, pinto beans, chickpeas
• Whole grains: barley, buckwheat, quinoa, couscous, wheat, farro, oats
• Or ex: almonds, walnuts, pistachios, cashews, brazil nuts, hazelnuts
• Seeds: chia seeds, flax seeds, sunflower seeds, pumpkin seeds
• Milk alternatives: rice milk, almond milk, oat milk, coconut milk, cashew milk,
• Lactose-free yogurts: coconut yogurt, almond milk yogurt, soy yogurt, cashew yogurt
• Healthy fats: avocado, olive oil, sesame oil, coconut oil
• Herbs and spices: turmeric, oregano, rosemary, basil, dill, mint
• Drinks: water, tea, coffee, coconut water

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Where lactose occurs, other than dairy

• Instant potato mixes
• Cream or cheese sauces, soups and sauces
• Bread, flatbread, crackers and biscuits
• Bakery and desserts
• Vegetables with cream
• Candy, including chocolate and confectionery

• Mixes for waffles, pancakes, muffins and cakes breakfast
• Processed meats, including hot dogs, bacon, sausage and cold cuts
• Instant coffee
• Salad dressings
• Flavored potato chips

lactose.