Individuals who are lactose intolerant may not produce enough lactase. Lactase is an enzyme which is necessary to break down lactose, or milk sugar, into its two single sugars, glucose and galactose. Glucose is used by the body for energy or stored while galactose is converted to glucose in the liver. There are many lactose-free beverages appropriate for individuals with lactose intolerance.
Non-Alcoholic Beverages
Plain, mineral or sparkling water are naturally lactose-free as are most fruit and vegetable juices. Add coffee and tea to the list as well. Examples of lactose-free juices include orange, grapefruit, pineapple, apple, grape, cranberry and tomato or mixed vegetable juices, such as V-8. Nearly all sodas, diet and regular, such as cola, root beer, ginger-ale and lemon-lime soda, as well as sports drinks, are also lactose-free.
Milk Substitutes and Supplements
There are lactase-enhanced milk products available, such as Lactaid, which provide the same nutrients and flavor as regular, lactose-containing milk. Another option is to choose plain or flavored soy, rice or almond milk, all of which are lactose-free. Ready-to-drink protein shakes are a popular for use as a snack or meal replacement. Many of these are lactose-free even though they seem rich and creamy. Examples include Slim-Fast and Ensure shakes, Cytosport's Muscle Milk drinks and Boost energy drinks.
Alcoholic Beverages
Alcoholic beverages and distilled spirits, unless mixed with milk or milk-containing ingredients, as is the case with some tropical drinks and Irish Cream Liqueur; are lactose-free. Examples of lactose-free distilled spirits and alcoholic beverages include rum, vodka, whiskey and gin; champagne and sparkling wine, white or red wine and beer.
Be aware that many alcoholic mixed drinks, though not obviously milk-containing, do contain lactose, possibly in the form of cream or ice cream. Examples include an Alaskan Polar Bear, Fruit Loop and a Pink Russian.
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