Non-Lactose Diet

Lactose is a sugar found in milk. A non-lactose diet simply means avoiding all foods containing milk and in some cases, finding alternatives such as soy milk. People who are lactose intolerant follow non-lactose diets as their bodies struggle digest it. According to the American Dietetic Association (ADI), between 30 and 50 million Americans suffer from lactose intolerance.

Lactose Intolerance

The small intestine produces an enzyme called lactase. Lactase is responsible for breaking down and digesting lactose. If you are lactose intolerant, your body does not produce enough lactase to remove all of the lactose you consume, making you feel uncomfortable. The common symptoms of lactose intolerance include abdominal pain and bloating, gas, diarrhea and nausea, say the National Digestive Diseases Information Clearinghouse (NDDIC). If you think you are suffering from lactose intolerance, your doctor who will be able to monitor your diet and advise you on any further tests.

Foods Containing Lactose

Lactose is primarily found in milk and any products containing milk such as yogurt, ice cream and cheese. Some foods, such as biscuits, cakes, salad dressing, soups, sweets and chocolate, contain milk. Some people with lactose intolerance may be able to have small amounts of lactose-containing products, such as milk in tea or the occasional yogurt, with no ill effects. Others are more sensitive and must follow a stricter diet.

Lactose Alternatives

You can find non-lactose products in most supermarkets. Lactose-free and soya are the most common milk alternatives, but you can explore rice, oat or coconut milks too. Many brands also produce lactose free yogurts, ice creams, custards and creams alongside their milk alternatives. You can also buy cakes, biscuits and other foods that are specifically free of lactose.

Calcium Intake

Anyone following a non-lactose diet should be aware that milk is the primary source of calcium, which helps to keep bones strong. A lack of calcium may lead to fragile bones, fractures and osteoporosis, warns the NDDIC. To protect against these risks, you should include non-milk sources of calcium in your diet. Good sources of calcium include broccoli, green leafy vegetables, fish, nuts and soya products.

Following a Non-Lactose Diet

If you think you need to follow a non-lactose diet, the ADI suggest you meet with a registered dietitian, learn about the ingredients in foods and read food labels carefully.