Lactose is also commonly called "milk sugar." People who suffer lactose intolerance are unable to break down lactose in their intestines because they lack a key enzyme called "lactase." When lactose-containing foods are consumed, symptoms can appear like gas, bloating, diarrhea and abdominal cramps. Lactose-free foods can be eaten safely and there are many available options.
Meats and Alternatives
Meats are all high in protein, low in carbs and free of lactose. This includes all forms of beef, chicken, turkey, venison, lamb, duck, bison and pork. Eggs, processed meats like sausage, hot dogs, ham and cold cuts; and meat alternatives like tofu, tempeh and seitan are all lactose-free.
Fish
Fish, shellfish and seafood, all high in protein, are lactose-free. Examples of these include talapia, trout, flounder, salmon, herring, mackerel, lobster, crabs, shrimp, oysters, scallops and clams. However, if any type of fish is coated with a breading that has milk, it is no longer lactose-free.
Fruits
Fruits are high in fiber, water and natural sugar. They are a good source of carbohydrates and they are also lactose-free. Examples include apples, pears, peaches, oranges, apricots, plums, figs, dates, grapefruit, avocados, cherries and bananas.
Vegetables
Vegetables are high in water content, fiber, vitamins, minerals and complex carbs. They are also free of fat and lactose. Celery, carrots, cucumbers, all forms of lettuce, spinach, broccoli, cauliflower, yams, potatoes, mushrooms, peppers, onions, squash and tomatoes are examples.
Whole Grains
Whole grains are high in complex carbs, low in fat and are also lactose-free. Examples of these are millet, oatmeal, oat bran, quinoa, couscous, barley, rye, rice, amaranth and bulgur.
Seeds and Nuts
Seeds and nuts are high in mono and polyunsaturated fats, protein and fiber. They are also free of lactose. Almonds, walnuts, pecans, macadamia nuts, hazelnuts, pine nuts, peanuts, sunflower seeds, sesame seeds and flax seeds are all examples.
Beans
Beans are high in protein, fiber, iron, and they are also lactose-free. Examples of these include kidney beans, garbanzo beans, soy beans, lentils, black-eyed peas, black beans and white beans.
Substitutes
Being that milk is high in lactose, there are several milk substitutes that are specifically designed for people with lactose intolerance. Examples of these are almond milk, rice milk, soy milk and hemp milk.
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