Lactase is an enzyme in the stomach that helps break down lactose. When the stomach does not produce lactase properly, signs and symptoms of lactose intolerance appear, such as gas, bloating, diarrhea and nausea. Generally, these symptoms develop 30 minutes to two hours after eating lactose-containing foods or beverages, according to the Mayo Clinic website. Learn what foods are low in lactose to prevent these complications.
Eggs
Eggs are low-lactose foods that are high in protein, fat and cholesterol. They are also low in carbohydrates. If you order an omelet in a restaurant, there is a chance that milk was used in the preparation. Ask the waiter how it is prepared to make sure it doesn't contain lactose.
Meats and Poultry
Beef, pork, venison, chicken, turkey, duck and bison are all low in lactose. They are also high in protein and low in carbohydrates. If you add butter while cooking, then you are adding lactose. Be aware that processed meats, such as hot dogs and cold cuts, often contain lactose.
Grains
Whole grains such as oatmeal, bulgur, millet, quinoa, oat bran, rice bran and barley are low in lactose, high in fiber and high in complex carbohydrates. If you add milk to any one of these, the lactose content would become high.
Fruits
Fruits--whether they are fresh, frozen or dried--are free of lactose and high in water content, carbohydrates, fiber and vitamins. Apples, peaches, pears, grapes, oranges, cherries, mangoes and melons make for good lactose-free snacks.
Vegetables
Vegetables are low in lactose and protein, and high in fiber, water content and minerals. Add broccoli, cauliflower, beets, greens, potatoes, squash, cucumbers and carrots to other low-lactose ingredients when making meals.
Beans
Soy beans, kidney beans, black beans, lima beans, fava beans and lentils are all types of beans that are free of lactose and high in fiber, protein, iron and complex carbs.
Nuts and Seeds
Nuts and seeds have similar nutritional compositions. They are free of lactose, high in protein, fiber and essential fat, and low in carbs. Lactose-intolerant eaters can easily consume pecans, walnuts, almonds, pumpkin seeds and sunflower seeds.
Substitutes
Because dairy products like milk and cheese are high in lactose, there are many alternatives at the market for lactose-intolerant consumers. Shop for lactose-free soy milk, rice milk, almond milk, rice cheese and soy cheese.
Dairy
All dairy products contain lactose, but there a few products that have low amounts. Blue cheese, Swiss cheese, American cheese and sour cream are examples. Lactose-free cow's milk is also available.
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