What foods can you eat with lactose intolerance. How to manage lactose intolerance symptoms through diet. What are lactose-free alternatives to milk and dairy products. How to ensure adequate calcium and vitamin D intake with lactose intolerance. Which common foods and ingredients contain hidden lactose.

Understanding Lactose Intolerance: Causes, Symptoms, and Diagnosis

Lactose intolerance is a common digestive issue affecting millions of people worldwide. It occurs when the body cannot properly digest lactose, the primary sugar found in milk and dairy products. This condition is caused by a deficiency in lactase, the enzyme responsible for breaking down lactose in the small intestine.

Common symptoms of lactose intolerance include:

• Bloating
• Abdominal cramps
• Gas
• Nausea
• Diarrhea

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

How is lactose intolerance diagnosed?

Lactose intolerance can be diagnosed through various methods, including:

1. Hydrogen breath test
2. Lactose tolerance test
3. Stool acidity test
4. Genetic testing

If you suspect you may be lactose intolerant, it’s essential to consult with a healthcare professional for proper diagnosis and guidance on managing your condition.

Navigating Diet Changes: What Can You Eat with Lactose Intolerance?

Managing lactose intolerance often requires dietary modifications. However, it’s important to note that most people with lactose intolerance can tolerate some amount of lactose without experiencing symptoms. The key is to find the right balance and understand which foods are safe to consume.

Lactose-containing foods to approach with caution:

• Milk (cow, goat, sheep)
• Yogurt
• Ice cream
• Soft cheeses (e.g., ricotta, cottage cheese)
• Butter
• Cream

While these foods are high in lactose, some individuals may be able to consume small amounts without issues. It’s essential to listen to your body and identify your personal tolerance threshold.

Low-lactose and lactose-free alternatives:

• Hard cheeses (cheddar, Swiss, Parmesan)
• Lactose-free milk and dairy products
• Plant-based milk alternatives (almond, soy, oat)
• Lactase enzyme supplements

These options can help you maintain a balanced diet while managing your lactose intolerance. Experimenting with different products and serving sizes can help you determine what works best for your body.

Hidden Sources of Lactose: Identifying Unexpected Culprits

Lactose can be found in many unexpected places, making it crucial for those with lactose intolerance to become savvy label readers. Understanding common terms that indicate the presence of lactose can help you make informed food choices.

Terms that may indicate the presence of lactose:

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

These ingredients may be found in various processed foods, including:

• Baked goods
• Cereals
• Soups and sauces
• Processed meats
• Protein bars and meal replacement shakes
• Medications (as fillers or coatings)

Always check ingredient lists carefully, and when in doubt, contact the manufacturer for more information about potential lactose content.

Ensuring Adequate Nutrition: Calcium and Vitamin D Intake for Lactose Intolerant Individuals

One of the primary concerns for those with lactose intolerance is maintaining adequate calcium and vitamin D intake, as dairy products are significant sources of these essential nutrients. However, there are numerous lactose-free options available to help meet your nutritional needs.

Non-dairy sources of calcium:

• Leafy green vegetables (kale, collard greens, spinach)
• Fortified plant-based milk alternatives
• Canned fish with soft bones (sardines, salmon)
• Tofu processed with calcium sulfate
• Nuts and seeds (almonds, sesame seeds)
• Calcium-fortified juices and cereals

Sources of vitamin D:

• Fatty fish (salmon, mackerel, tuna)
• Egg yolks
• Fortified foods (orange juice, cereals)
• Sunlight exposure (with proper sun protection)

If you’re concerned about meeting your calcium and vitamin D requirements, consult with a registered dietitian or healthcare provider. They can help you develop a balanced meal plan and determine if supplements are necessary.

Strategies for Managing Lactose Intolerance in Daily Life

Living with lactose intolerance doesn’t mean you have to completely eliminate dairy from your diet. With some careful planning and strategies, you can still enjoy a variety of foods while minimizing symptoms.

Tips for managing lactose intolerance:

1. Start with small amounts: Gradually introduce small quantities of lactose-containing foods to determine your tolerance level.
2. Pair lactose with other foods: Consuming lactose-containing foods with other foods can slow digestion and reduce symptoms.
3. Choose lactose-reduced products: Many dairy products are available in lactose-reduced or lactose-free versions.
4. Use lactase enzyme supplements: These can be taken before consuming dairy to help break down lactose.
5. Experiment with different dairy products: Some people may tolerate certain types of dairy (e.g., yogurt or hard cheese) better than others.
6. Read labels carefully: Be aware of hidden sources of lactose in processed foods.

Remember that everyone’s tolerance level is different, so what works for one person may not work for another. It’s essential to listen to your body and adjust your diet accordingly.

Lactose-Free Alternatives: Exploring Plant-Based Options

The market for plant-based alternatives to dairy products has exploded in recent years, offering a wide range of options for those with lactose intolerance. These alternatives can provide similar textures and flavors to traditional dairy products while being naturally lactose-free.

Popular plant-based milk alternatives:

• Almond milk
• Soy milk
• Oat milk
• Coconut milk
• Cashew milk
• Rice milk
• Hemp milk

When choosing plant-based alternatives, look for fortified versions that contain added calcium and vitamin D to help meet your nutritional needs. Be aware that the nutritional profiles of these alternatives can vary significantly, so compare labels to find the best option for your dietary requirements.

Other plant-based dairy alternatives:

• Vegan cheese (made from nuts, soy, or vegetable oils)
• Coconut yogurt
• Cashew-based ice cream
• Nutritional yeast (as a cheese flavor substitute)

Experimenting with these alternatives can help you find satisfying replacements for your favorite dairy products while managing your lactose intolerance.

Cooking and Baking with Lactose Intolerance: Tips and Substitutions

Adapting recipes to accommodate lactose intolerance doesn’t have to be complicated. With a few simple substitutions and techniques, you can continue to enjoy your favorite dishes without triggering symptoms.

Dairy substitutions for cooking and baking:

• Milk: Use lactose-free milk or plant-based alternatives in equal amounts.
• Butter: Try dairy-free margarine, coconut oil, or vegetable oil.
• Cream: Coconut cream or cashew cream can provide a similar richness.
• Cheese: Nutritional yeast can add a cheesy flavor, while vegan cheese alternatives can be used for texture.
• Yogurt: Use coconut or soy-based yogurt alternatives.

When adapting recipes, keep in mind that different substitutes may affect the texture and flavor of the final product. You may need to experiment to find the right balance of ingredients.

Tips for successful lactose-free cooking:

1. Use lactase drops: These can be added to regular milk to break down lactose before using in recipes.
2. Experiment with different plant-based milks: Some work better for cooking, while others are better for baking.
3. Adjust liquid ratios: Plant-based milks may have different consistencies than dairy milk, so you may need to adjust the amount used.
4. Consider texture: For recipes that rely on the protein in milk for structure (like custards), you may need to add a thickener like cornstarch.

With practice and creativity, you can adapt most recipes to be lactose-free without sacrificing flavor or texture.

Traveling with Lactose Intolerance: Navigating Dining Out and New Cuisines

Traveling with lactose intolerance can present unique challenges, but with proper planning and communication, you can still enjoy diverse culinary experiences.

Tips for dining out with lactose intolerance:

1. Research restaurants in advance: Look for menus online and identify lactose-free options.
2. Communicate with staff: Inform your server about your dietary needs and ask about ingredients.
3. Learn key phrases: If traveling to a foreign country, learn how to explain your dietary restrictions in the local language.
4. Carry lactase enzyme supplements: These can be helpful if you’re unsure about the lactose content of a meal.
5. Be cautious with sauces and dressings: These often contain hidden dairy ingredients.
6. Explore local cuisines: Many traditional dishes from around the world are naturally lactose-free.

Remember that different cultures use dairy products in varying amounts. For example, Southeast Asian cuisines often use coconut milk instead of dairy, making them more lactose intolerance-friendly.

Lactose-free snacks for travel:

• Fresh fruits and vegetables
• Nuts and seeds
• Lactose-free protein bars
• Rice cakes with nut butter
• Jerky or dried meats (check ingredients for lactose)

Packing these snacks can provide peace of mind and ensure you always have a safe option available.

The Future of Lactose Intolerance Management: Research and Innovations

As our understanding of lactose intolerance grows, researchers continue to explore new ways to manage the condition and improve quality of life for those affected. Several promising areas of research and innovation are currently underway.

Emerging treatments and technologies:

• Microbiome modulation: Studies are investigating how altering gut bacteria might improve lactose digestion.
• Gene therapy: Researchers are exploring ways to introduce lactase-producing genes into the intestinal cells of lactose-intolerant individuals.
• Advanced enzyme supplements: Next-generation lactase supplements may offer improved efficacy and longer-lasting effects.
• Personalized nutrition: Genetic testing may help predict individual lactose tolerance levels and guide personalized dietary recommendations.

While these innovations are still in development, they offer hope for more targeted and effective management strategies in the future.

Ongoing research areas:

1. Understanding the genetic factors influencing lactose intolerance
2. Investigating the potential health benefits of a lactose-reduced diet
3. Developing new lactose-free dairy alternatives with improved nutritional profiles
4. Exploring the relationship between lactose intolerance and other digestive disorders

As research progresses, individuals with lactose intolerance can look forward to an expanding range of management options and a deeper understanding of their condition.

Living with lactose intolerance requires some dietary adjustments, but it doesn’t have to be overly restrictive or challenging. By understanding your personal tolerance levels, exploring lactose-free alternatives, and staying informed about hidden sources of lactose, you can maintain a balanced and enjoyable diet. Remember to consult with healthcare professionals for personalized advice and stay up-to-date on the latest research and innovations in lactose intolerance management. With the right approach, you can effectively manage your symptoms while still enjoying a diverse and nutritious diet.

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.

Tags:

Netlenka

Food

How does it work

proper nutrition

Unsplash

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

ADVERTISING – CONTINUED BELOW

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.