If you have lactose intolerance, the best way to limit symptoms is to avoid dairy products because you lack the enzyme necessary to digest this milk sugar. However, going lactose-free does not mean you have to give up your favorite breakfast foods. You'll simply have to make some alterations.
Soy and Rice Milk
Swap cow's milk for soy milk on your cereal, suggests Arlene Burlant, author of "Secrets of Lactose-Free Cooking." You can even find fortified soy milk to boost nutrition. Rice milk is another option, notes Suzanne Havala Hobbs, author of "Living Dairy-Free for Dummies." These types of milk even come in flavored versions, such as vanilla. However, be sure to read the food labels in your cereal carefully to ensure they don't have any milk ingredients in them, Hobbs advises.
Coffee and Toast
You can still have your morning toast and coffee without consuming lactose, says Burlant. Just use a milk-free margarine that is made of vegetable oil on your toast, and read the ingredient label on your bread to ensure it does not contain any dairy. Italian and French breads usually don't contain milk ingredients, advises Drugs.com. Also, many non-dairy creamers can be used in your morning coffee or tea, Hobbs notes. These cream substitutes often are made from lactose-free vegetable oils, says Burlant. MayoClinic.com recommends calcium-fortified breads. Also add calcium-fortified juices to your meals to boost intake of this nutrient.
Other Foods
If you are a yogurt fan, you can find non-dairy versions of this food that are soy-based. Many other traditional breakfast foods are naturally lactose-free, including oatmeal, eggs, veggies to go into your omelets and fruits. Just make sure you cook your egg dishes sans milk, notes Drugs.com, and swap soy cheese for traditional cheese. Eggs contain almost every essential nutrient you need for a healthy start to your day, with the exception of vitamin C, says Gail Damerow, author of "Barnyard in your Backyard."
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