Lactose is a sugar that occurs naturally in dairy products. If you are lactose intolerant or allergic to milk, a lactose-free diet is an important means of improving or supporting your wellness. Most people with lactose intolerance can consume modest amounts of lactose without experiencing adverse symptoms, according to the University of Maryland Medical Center. In addition to omitting or reducing lactose, your diet should supply sufficient amounts of nutrients prevalent in milk products, such as calcium and vitamin D.
Vegetables and Fruits
Vegetables and fruits provide rich amounts of vitamins, minerals, antioxidants and fiber. Fruits and vegetables are naturally lactose-free. Vegetables and fruits that provide valuable amounts of calcium, according to the National Digestive Diseases Information Clearinghouse, include cooked rhubarb; cooked spinach; broccoli; fortified orange juice; and leafy greens such as spinach, kale and leaf lettuce. Though fresh fruits and vegetables are ideal, frozen varieties without cheese or cream-based sauces, canned varieties, and dried fruit provide valuable secondary options. Consume a variety of fruits and vegetables throughout each day for the broadest dietary benefits.
Fish, Meat and Poultry
Fish, meat and poultry provide rich amounts of protein and nutrients, such as iron and B vitamins, and are naturally lactose-free. The National Digestive Diseases Information Clearinghouse recommends canned salmon, with bones, as valuable calcium sources; 3 oz. provides more calcium than two servings of cottage cheese. Shrimp and sardines are also rich in calcium. When purchasing meat and poultry, select lean varieties most often, such as extra-lean ground beef, lean pork, and skinless chicken and turkey breasts, to prevent excessive saturated fat intake. Fatty fish, such as salmon, tuna, trout, flounder, halibut and mackerel, provide omega-3 fatty acids---healthy fats known to promote heart health and reduce bodily inflammation. Omega-3 fats may help reduce inflammation caused by consuming lactose.
Whole Grains
Whole grains provide valuable amounts of vitamins, minerals and fiber. Since many commercially prepared breads, even whole-grain breads, contain lactose, take precaution in choosing whole-grain foods free of lactose, particularly if you are extremely sensitive to lactose. Examples of lactose-free whole grains include brown rice, wild rice, air-popped popcorn, bulgar, barley, quinoa and whole wheat. Whole-grain cold cereals that do not contain added milk solids or dry milk powder and hot cereals, such as oatmeal and cooked rice cereal, are also nutritious, lactose-free options.
Soy and Lactose-Free Dairy Alternatives
Soy, almond, rice and lactose-free milk varieties often contain rich amounts of protein, calcium and vitamin D. According to the National Digestive Diseases Information Clearinghouse, 1 cup of unfortified soy milk contains 61mg of calcium---close to one-quarter of the calcium found in 1 cup of cows' milk. Fortified soy milk, however, contains comparable amounts to cows' milk. Check product packaging to determine specific calcium and vitamin D content.
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