Lactose is the carbohydrate, or sugar, found in milk and milk products. Some individuals lack the enzyme lactase, which is required to digest the lactose in milk. Lactose intolerance can lead to gastrointestinal disturbances including gas, bloating, cramping and diarrhea. While some individuals may be able to consume lactose in small amounts, those who have severe intolerances or allergies may require a lactose-free diet. It is essential to eat a diet adequate in the nutrients normally supplied by milk, including calcium, vitamin D and protein.
Protein Sources
Fresh poultry, meat, fish and eggs are all safe choices for individuals on a lactose-free diet. Vegetarian sources include nuts, seeds, beans and peas. Avoid items covered in creams and recipes that include cheese. Some processed meats such as bacon, sausage and luncheon meats contain lactose. Check food labels to ensure processed foods do not include milk products.
Calcium Sources
Milk and milk products are an important source of calcium. Include other sources of calcium when removing dairy from your diet. Adults need at least 1,000 mg of calcium everyday for healthy bones and teeth. Common food sources include canned salmon and sardines with bones, dark green vegetables, such as broccoli, and spinach, oranges and pinto beans. A cup of cooked rhubarb provides approximately 350 mg calcium.
Vitamin D Sources
While dairy products do not contain vitamin D naturally, they are fortified and a common source of the vitamin. Only a few natural food sources of vitamin D exist, including fatty fish like salmon, egg yolks, liver and beef. Some breakfast cereals, juices and soy beverages are fortified with vitamin D. Vitamin D is made by your skin with sun exposure; however, be wary of spending too much time in the sun due to the risk of skin cancer.
Hidden Sources of Lactose
You can find lactose in baked goods, salad dressings, instant soups and potatoes, beverage mixes, margarine, nondairy creamers and whipped topping, and processed snacks and meats. Check the label on all foods before eating. Avoid any products with ingredients that include milk, lactose, whey, curds and dry milk solids and powder. Medications may also contain lactose, so talk to your doctor and pharmacist before taking new prescriptions.
Lactose-Free Dairy Products
You can find lactose-free milk products, which can replace regular milk and some milk products like cottage cheese and ice cream. You can take certain dietary supplements before eating dairy products to help digest the lactose. Some lactose intolerant individuals can enjoy small amounts of aged cheeses and yogurts containing active cultures with no side effects, as these products have little lactose. Talk to your healthcare provider about including these dairy products in your diet.
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