Lactose intolerance is a common gastrointestinal disorder in which a person lacks the enzymes to break down the carbohydrate lactose. When lactose-intolerant people consume foods with lactose, such as milk or ice cream, they usually experience bloating, diarrhea, pain in the stomach area and gas. A lactose-free diet is the only way to avoid these symptoms completely.
Soy Milk
Jackson Siegelbaum Gastroenterology recommends that lactose-intolerant people drink soy milk, which is completely lactose-free. Soy milk comes in a variety of flavors such as plain, vanilla or chocolate, and is also available in regular and light versions. Soy milk is fortified with calcium and also contains vitamin D, similarly to cow's milk. One benefit over cow's milk is that soy milk contains no saturated fat and is very low in total fat.
Eggs
Registered dietitian Mary Wilson, from the University of Nevada Cooperative Extension, states that eggs can be consumed by lactose-intolerant people without any digestive problem. Eggs can be enjoyed scrambled, over-easy or hard-boiled for a snack. The only potential problem is if eggs are made into a quiche or casserole, which could contain milk or cream in it as well. Eating eggs plain or making an egg dish in your own home is the only way to make sure that they are lactose-free.
Fruits
All fruits, whether fresh, canned, frozen, dried or juiced, are lactose-free. This makes fruit an easy, clear choice for people who are lactose-intolerant. Fruits like apples, bananas, berries and pears contain cancer-fighting antioxidants as well as fiber to promote a feeling of fullness. Some fruits, like figs, even have calcium. Getting calcium from other foods like figs makes it easy for lactose-intolerant individuals to avoid all dairy products.
Meats
Another lactose-free food recommended by registered dietitian Mary Wilson is meat. Whether it is beef, pork, chicken, turkey or fish, all meats are naturally free of lactose. Meats are also rich in protein and iron. Some processed meats may contain trace amounts of dairy, but buying natural meats with no additives will ensure that it is lactose-free. Meat can be grilled, boiled, baked or even fried--as long as dairy isn't added during the cooking process.
Member Comments