Lactose intolerance can cause pain and embarrassment, but celiac disease can be fatal. If you have both, be especially careful about your food choices. The task is further complicated by the fact that as of 2010, the Food and Drug Administration does not require food manufacturers to list gluten as an ingredient. Know what gluten and lactose are, and familiarize yourself with the wide array of foods that are naturally gluten- and lactose-free.
Gluten and Lactose
Gluten and lactose are compounds found in foods. Gluten is a protein found in wheat, barley and rye. Although most people can eat gluten without any problems, those with celiac disease cannot. When these individuals eat food with gluten, the protein attacks the lining of their small intestines. This interferes with nutrient absorption and increases the risk of dangerous diseases such as anemia and intestinal cancer, according to experts at Colorado State University. Lactose is a sugar in milk and other dairy-based foods. A lactose-intolerant individual is unable to digest lactose, and consuming products with lactose can cause gas, bloating and intestinal pain.
Labeling Laws
Learn to read food labels to avoid foods that can make you sick. The FDA requires manufacturers to list milk and wheat on food labels, but not gluten. The FDA has proposed rules defining the term "gluten free," but use of that label was voluntary as of 2010. In addition, many foods that are naturally gluten-free may not be labeled as such, the Mayo Clinic says.
Gluten- and Lactose-Free Grains
Giving up gluten doesn't man you have to give up grains. Not all grains contain gluten. Naturally gluten-free grains include amaranth, buckwheat, corn, millet, quinoa, rice, sorghum, teff and wild rice, according to the Whole Grains Council. These grains are also lactose-free, but be aware that products made from these grains, such as bread, may contain milk or other dairy products containing lactose . Check product labels to be sure.
Gluten- and Lactose-Free Proteins
Minimally processed meats, poultry and fish are naturally gluten-free, according to the Children's Digestive Health and Nutrition Foundation's "Gluten-Free Diet Guide for Families." Chose whole cuts, made without binders and fillers that may contain lactose. As always, check ingredient labels to be sure.
Gluten- and Lactose-Free Fruits and Vegetables
The Children's Digestive Health and Nutrition Foundation's "Gluten-Free Diet Guide for Families" recommends choosing whole fruits and vegetables, such as apples, peaches, grapes, tomatoes, carrots, and lettuce, as these do not contain gluten. Because fruits and vegetables are not dairy products, they do not contain lactose either.
Milk Alternatives
Because of the growing popularity of vegan diets and increased awareness of lactose intolerance, stores are stocking many alternatives to milk. Lactose-free milks, cheese and other products are more readily available than ever before. Soy products are generally ideal for gluten- and lactose-free diets. As always, check product labels for any hidden lactose.
References
- Colorado State University Extension: Gluten-Free Diet Guide for People with Newly Diagnosed Celiac Disease
- Mayo Clinic: Food Allergy
- TeensHealth: Lactose Intolerance
- Whole Grains Council: Gluten Free Whole Grains
- Children's Digestive Health and Nutrition Foundation: Gluten-Free Diet Guide for Families
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