Lactose is a type of sugar found in milk and dairy products. Milk allergies, which are one of the top eight allergies, according to MayoClinic.com, and lactose intolerance can cause a variety of gastrointestinal problems, including diarrhea, nausea, cramping, bloating and gas, reports Drugs.com. If you suffer from a lactose allergy or sensitivity, you may have to eliminate lactose from your diet completely.
Step 1
Avoid any products containing lactose, including cheese, buttermilk, cream, cottage or ricotta cheese, evaporated and condensed milk, hot chocolate, ice cream, sour cream, yogurt, instant mashed potatoes, prepared baked goods, butter or margarines with butter or milk.
Step 2
Look for dairy-free substitutes for the products you commonly use, such as rice milk, soy milk, almond milk and soy yogurt. You can make cheese substitutes, such as sauces and toppings, from soaked nuts, suggests the website Go Dairy Free. Avocado, because of its creamy texture, also works well as a cheese substitute in certain recipes. Go Dairy Free also has recipes or sources for lactose-free substitutes for chocolate, yogurt and sour cream.
Step 3
Choose dairy-free items when dining out. Let the wait staff know of your dietary needs, and ask for suggestions.
Step 4
Eat plenty of foods rich in calcium, a nutrient generally garnered from dairy products, advises MayoClinic.com. Some suggestions are almonds, broccoli, kale, spinach and calcium-fortified foods.
Step 5
Watch for hidden sources of lactose which may be present in processed foods such as salad dressings, non-dairy creamers, cold cuts and baking mixes. Read labels carefully. Look for ingredients such as milk powder, milk solids, whey, whey solids or whey protein, says Drugs.com.
Tips and Warnings
- MayoClinic.com advises that it may not be necessary to completely eliminate dairy foods from your diet. You may find that you can tolerate dairy in small doses. Introduce it back into your diet gradually, and experiment to see which dairy products affect you the least.
- If you opt to try over-the-counter lactase enzyme drops before ingesting dairy, MayoClinic.com notes that these drops do not relieve symptoms in everyone.
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