Lactose is a basic sugar found in most dairy foods, including milk, cheese and ice cream, and occasionally as a filler in medications. Lactose is digested in the digestive tract of most healthy individuals by the enzyme lactase. However, those who suffer chronic gastrointestinal disorders such as Crohn's Disease, or those with lactose intolerance cannot properly digest this sugar. This can cause painful gas, bloating and diarrhea. Locating lactose free dairy foods starts with reading ingredient labels carefully.
Milk
The Jackson Siegelbaum Gastroenterology practice in Camp Hill, Pennsylvania, encourages carefully scrutinizing labels to be sure the milk you choose is 100 percent lactose-free rather than just lactose-reduced. Lactose-free milk come in whole, half-fat and low-fat, and in a variety of sizes. With a little label searching, you can find chocolate milk, eggnog and half and half for cooking and coffee. Drugs.com suggests using soy milk and rice milk if you are looking for a lactose-free milk substitute that is supplemented with calcium and vitamin D. Soy, rice and lactose-free milk can all be substituted in many recipes like mashed potatoes and cream soups.
Ice Cream
Ordinary ice cream is made with milk and cream ... two lactose-rich foods that are strictly off limits to the lactose-free dieter. However, you will find lactose-free ice cream made from soy milk, rice milk and even coconut milk in your local grocery store. Vanilla is the most common flavor, but chocolate, peanut butter swirl, cookies and cream, strawberries and cream, butter pecan, hazelnut and chocolate, and coconut, among others, are also available. Use these lactose-free ice creams in recipes to prepare lactose-free dairy desserts.
Margarine
Butter is made from cream, which, of course, contains lactose. Lactose-free alternatives to butter are margarine and some popular heart-healthy spreads made of oils. But not all these products are 100 percent lactose-free; some may list condensed milk as an ingredient. Read all product labels before choosing a buttery substitute.
Yogurt
Traditional yogurt is off limits if you are on a lactose-free diet, but yogurt made from soy milk is safe for the lactose intolerant. Soy yogurt is available across the country, in a variety of flavors, at natural health food stores and larger grocery stores.
Cheese
Most cottage cheese is milk curds and a with a bit of whey, and therefore contains lactose. Lactose-free cottage cheese in a 1 percent low-fat version is widely available across the country and in your local grocery store. As with other dairy substitutes, there are cheeses made from soy, rice and even almond on store shelves. Again, read the label to be sure it is a 100 percent lactose-free product.
Nutrition Drinks
Nutrition drinks provide convenience at meal times and supplements for those who need to gain healthy weight. Canned nutrition drinks that contain dry or powdered milk will, of course, contain lactose, but there are several manufacturers that produce 100 percent lactose-free nutrition drinks. Read the labels to be sure.
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