What foods can you eat with lactose intolerance. How to identify hidden sources of lactose in your diet. Which dairy alternatives are best for lactose intolerant individuals. What are the surprising foods that contain lactose. How to manage lactose intolerance through dietary choices.

Understanding Lactose Intolerance: Causes and Symptoms

Lactose intolerance is a common digestive issue affecting approximately 65% of the global population. It occurs when the body is unable to produce sufficient lactase, an enzyme responsible for breaking down lactose, the primary sugar found in milk and dairy products. This condition can lead to uncomfortable symptoms such as stomach pain, bloating, and diarrhea when lactose-containing foods are consumed.

What exactly happens in the body of a lactose intolerant person? When lactose isn’t properly digested, it ferments in the colon, leading to gas production and water retention in the intestines. This process results in the characteristic symptoms of lactose intolerance.

Common Symptoms of Lactose Intolerance

• Abdominal cramping
• Bloating
• Flatulence
• Nausea
• Diarrhea

It’s important to note that the severity of symptoms can vary greatly among individuals, with some experiencing mild discomfort and others facing more severe reactions.

The Lactose-Free Diet: A Solution for Intolerance

For those diagnosed with lactose intolerance, adopting a lactose-free diet is often the most effective way to manage symptoms and improve quality of life. This dietary approach involves eliminating or significantly reducing the intake of lactose-containing foods.

How does a lactose-free diet benefit those with intolerance? By avoiding lactose, individuals can prevent the uncomfortable digestive symptoms associated with the condition. Additionally, this diet can help identify hidden sources of lactose in one’s food intake, leading to better overall digestive health.

Benefits of a Lactose-Free Diet

1. Reduction in digestive discomfort
2. Improved nutrient absorption
3. Potential weight management
4. Increased awareness of food ingredients
5. Exploration of diverse food alternatives

Foods to Embrace on a Lactose-Free Diet

Contrary to popular belief, a lactose-free diet can be diverse and nutritionally balanced. There are numerous delicious and healthy foods that naturally do not contain lactose, allowing for a varied and satisfying meal plan.

Fruits and Vegetables

All fruits and vegetables are naturally lactose-free, making them excellent choices for those with lactose intolerance. These foods are rich in essential vitamins, minerals, and fiber, contributing to overall health and well-being.

• Fruits: apples, oranges, berries, peaches, plums, grapes, pineapples, mangoes
• Vegetables: onions, garlic, broccoli, kale, spinach, arugula, collard greens, zucchini, carrots

Protein Sources

Protein is an essential macronutrient, and fortunately, many protein-rich foods are naturally lactose-free. These include:

• Meat: beef, lamb, pork, veal
• Poultry: chicken, turkey, goose, duck
• Seafood: tuna, mackerel, salmon, anchovies, lobster, sardines, clams
• Eggs: both yolks and whites
• Plant-based proteins: tofu, tempeh, legumes (black beans, kidney beans, lentils, chickpeas)

Grains and Cereals

Whole grains are an excellent source of complex carbohydrates and fiber, and they’re naturally lactose-free. Some options include:

• Barley
• Buckwheat
• Quinoa
• Couscous
• Wheat
• Farro
• Oats

Nuts and Seeds

Nuts and seeds provide healthy fats, protein, and various micronutrients. They’re also naturally lactose-free:

• Nuts: almonds, walnuts, pistachios, cashews, Brazil nuts, hazelnuts
• Seeds: chia seeds, flax seeds, sunflower seeds, pumpkin seeds

Navigating Dairy Alternatives: Lactose-Free Options

For those who enjoy the taste and nutritional benefits of dairy products, there are numerous lactose-free alternatives available in the market today. These products are designed to mimic the taste and texture of traditional dairy while being suitable for those with lactose intolerance.

Milk Alternatives

Plant-based milk alternatives have gained significant popularity in recent years. These options not only cater to those with lactose intolerance but also to individuals following vegan or plant-based diets. Some popular choices include:

• Lactose-free milk (enzymatically treated cow’s milk)
• Almond milk
• Soy milk
• Oat milk
• Rice milk
• Coconut milk
• Cashew milk
• Hemp milk

How do these milk alternatives compare nutritionally to cow’s milk? While the nutritional profiles vary, many are fortified with calcium and vitamin D to match the nutrient content of cow’s milk. However, protein content can differ significantly, with soy milk typically offering the closest protein match to cow’s milk.

Yogurt Alternatives

Yogurt is a probiotic-rich food that many people enjoy. Fortunately, there are several lactose-free yogurt options available:

• Coconut yogurt
• Almond milk yogurt
• Soy yogurt
• Cashew yogurt

These alternatives often contain live cultures, providing similar probiotic benefits to traditional yogurt. However, it’s important to check the labels for added sugars, as some varieties can be high in added sweeteners.

Hidden Sources of Lactose: Foods to Watch Out For

While it’s relatively easy to identify and avoid obvious sources of lactose like milk and cheese, many prepared foods contain hidden lactose that can catch lactose-intolerant individuals off guard. Being aware of these hidden sources is crucial for effectively managing lactose intolerance.

Processed and Packaged Foods

Many processed foods contain lactose as an additive or as a result of dairy-based ingredients. Some common culprits include:

• Baked goods (breads, cakes, cookies)
• Breakfast cereals
• Instant potato mixes
• Soups and soup mixes
• Margarine
• Salad dressings
• Processed meats (sausages, hot dogs)
• Protein powders and meal replacement shakes

How can you identify hidden lactose in food products? Always check the ingredient list for terms like milk solids, whey, casein, and lactose. Additionally, look for allergen statements that indicate the presence of milk or dairy ingredients.

Medications and Supplements

Surprisingly, some medications and dietary supplements may contain lactose as a filler or binding agent. These can include:

• Birth control pills
• Certain antibiotics
• Some over-the-counter medications
• Vitamin and mineral supplements

If you’re strictly avoiding lactose, it’s important to consult with your healthcare provider or pharmacist about the lactose content of your medications and supplements.

Dairy Products with Low Lactose Content

While those with severe lactose intolerance may need to avoid all dairy products, individuals with milder forms of intolerance may be able to tolerate small amounts of lactose or certain dairy products that are naturally lower in lactose.

Cheese Options

Some cheeses are naturally low in lactose due to the way they’re processed. These include:

• Aged cheddar
• Parmesan
• Swiss
• Brie
• Camembert

Why are these cheeses lower in lactose? During the aging process, most of the lactose is broken down, making these cheeses easier to digest for some lactose-intolerant individuals.

Fermented Dairy Products

Fermented dairy products often contain less lactose and may be better tolerated. These include:

• Kefir
• Greek yogurt
• Skyr (Icelandic yogurt)

The fermentation process in these products breaks down some of the lactose, and the live cultures can aid in lactose digestion for some individuals.

Nutritional Considerations on a Lactose-Free Diet

While a lactose-free diet can effectively manage symptoms of lactose intolerance, it’s important to ensure that essential nutrients typically obtained from dairy products are not neglected. Proper planning can help maintain a balanced and nutritious diet.

Calcium and Vitamin D

Dairy products are significant sources of calcium and vitamin D, both crucial for bone health. How can those on a lactose-free diet ensure adequate intake of these nutrients?

• Consume calcium-fortified non-dairy milk alternatives
• Eat leafy green vegetables like kale and collard greens
• Include calcium-set tofu in your diet
• Consider calcium and vitamin D supplements (consult with a healthcare provider)

Protein

Dairy products are also a good source of protein. To maintain adequate protein intake on a lactose-free diet, focus on:

• Lean meats and poultry
• Fish and seafood
• Eggs
• Legumes and beans
• Nuts and seeds
• Soy products like tofu and tempeh

B Vitamins

Dairy products contain several B vitamins, particularly B12. To ensure adequate intake, consider:

• Fortified non-dairy milk alternatives
• Nutritional yeast
• Eggs
• Fish and shellfish
• B-complex supplements (if recommended by a healthcare provider)

By being mindful of these nutritional considerations, individuals following a lactose-free diet can maintain optimal health and well-being while effectively managing their lactose intolerance.

Strategies for Dining Out with Lactose Intolerance

Eating out can be challenging for those with lactose intolerance, but with some preparation and knowledge, it’s possible to enjoy meals at restaurants while adhering to a lactose-free diet.

Communication is Key

How can you ensure your meal is lactose-free when dining out? Clear communication with restaurant staff is crucial. Here are some tips:

• Inform your server about your lactose intolerance
• Ask about ingredients in dishes, particularly sauces and dressings
• Request substitutions or modifications to make dishes lactose-free
• When in doubt, ask to speak with the chef or manager

Cuisine Choices

Some cuisines are naturally more lactose-free friendly than others. Consider exploring:

• Asian cuisines (Chinese, Japanese, Thai) which traditionally use little dairy
• Mediterranean dishes that often use olive oil instead of butter or cream
• Mexican cuisine, where you can often substitute cheese and sour cream with guacamole

Preparation Tips

To make dining out easier, consider these strategies:

• Research restaurant menus online beforehand
• Carry lactase enzyme supplements for emergencies
• Choose simple dishes with fewer ingredients to reduce the risk of hidden lactose
• Opt for grilled or roasted meats and vegetables instead of creamy or cheesy dishes

By employing these strategies, individuals with lactose intolerance can confidently navigate restaurant dining while maintaining their dietary needs.

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.

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.