If you suffer from lactose intolerance, the inability to digest milk sugars, avoiding dairy products can relieve your symptoms. When planning your meals, including dessert, emphasize fresh foods and those that contain no milk or milk products. Read food labels carefully as many prepared foods contain some lactose, says CVS Pharmacy.
Fruit Desserts
For a healthy, lactose-free dessert, enjoy fruit after your meal, says Frank W. Jackson, M.D., of Jackson-Seigelbaum Gastroenterology. Include an apple, pear, orange or banana in your brown bag lunch for added fiber and vitamins. Serve peaches, pears, fruit cocktail or pineapple canned in juice or partially thawed frozen berries, peaches or mixed fruit for a frosty treat. If you crave a warm dessert, heat apple pie filling in the microwave but avoid the temptation to add ice cream unless you use a nondairy version.
Creamy Desserts
Traditionally prepared creamy desserts such as mousse, custards, puddings, flans and souffles contain milk, cream or other dairy products, says the University of North Carolina. Instead, select nondairy, lactose-free versions made with lactose-free milk or alternative milks such as soy, hemp, almond or coconut. Add nuts, shaved dark chocolate or berries instead of using a whipped cream topping.
Frozen Desserts
If you enjoy a frozen treat after dinner, avoid dairy-based ice cream, ice milk, frozen yogurt and sherbets unless the product is marked lactose-free. When in doubt, check the label for ingredients such as whey, milk or milk products. Instead, choose commercially prepared frozen fruit bars, fruit ice or sorbet, suggests the University of North Carolina. For a milky texture without the lactose, try nondairy frozen desserts made from soy, rice, hemp, coconut or almond or make your own in a family-size ice cream freezer.
Baked Goods
Many prepared baked goods and packaged dessert mixes contain milk products, so check the label before purchasing them. Avoid any cookie, cake, pie or pastry prepared with milk or milk products, as well as those topped with whipped cream, says the University of North Carolina. Commercially baked angel food cake, however, contains no lactose. If you bake at home, avoid ingredients such as milk chocolate, dried or liquid milk, cheese, cream, butterscotch, toffee and caramel.
Miscellaneous Desserts
If your diet allows it, some candies contain no lactose, including jelly beans, fruit roll-ups, gum drops, licorice and some dark chocolate brands, says Jackson. Avoid milk chocolate, fudge, toffee, butterscotch and toffee candies, as they contain lactose. Instead, make a satisfying lactose-free dessert by mixing pineapple or other drained, canned fruits with gelatin, but skip the whipped cream topping.
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