Frozen fruit smoothies -- blended mixtures of icy fruit and liquids -- often contain milk as a source of protein and calcium. People with lactose intolerance, however, may prefer to use other liquids for these nutritious meals and snacks. Using pre-frozen fruit from the grocery store or freezing fresh or canned fruit adds texture and bulk to the healthy drink.
Lactose Basics
Lactose, the primary sugar in milk, is present in varying degrees in all natural dairy products, including milk, cheese, cream, cottage cheese and yogurt. Any food prepared with dairy products also contains lactose, so consumers should check food labels carefully if they need to limit dairy products. Some examples of foods containing lactose include ice cream, pudding, pizza, lasagna, deli meats, sausage, milk chocolate, cocoa mix, dried potato mix, macaroni and cheese mix, and spaghetti sauce with cheese. Many processed baked goods also contain milk, including rolls, waffles, pancakes, bread, cakes, cookies and muffins.
Lactose Intolerance
The body needs the enzyme lactase to digest lactose properly. Lactose intolerants do not produce enough lactase enzyme, so digestion takes place in the large intestines where bacteria ferment it. Within 30 minutes to two hours of eating dairy products, lactose intolerant individuals experience mild to severe diarrhea, gas, bloating and abdominal cramping. Some lactose intolerants can manage their symptoms by reducing their dairy consumption, others must eliminate these products altogether.
Frozen Fruit Smoothies
The nutrition content of a smoothie varies with the ingredients used. Frozen fruit provides vitamins and fiber, as well as bulk and creaminess. Adding dairy products, including milk or yogurt, provides protein and calcium. Using water thins the mixture but adds no nutritional value. Fruit juice boosts the vitamin content and, if enriched, also adds calcium.
Milk Alternative Smoothies
Many lactose intolerant individuals use yogurt in place of other dairy products because the good bacteria in yogurt breaks down the lactose, making it easier to digest. For a frozen berry smoothie, for example, blend 1 cup strawberry yogurt with 1/2 cup orange juice and 1 cup mixed frozen berries -- strawberries, blueberries and raspberries, suggests the National Institutes of Health in a cookbook of healthy snacks for children. A tropical smoothie made of 1 cup vanilla or banana yogurt, 1 cup orange juice, a banana, 1 cup frozen pineapple and 1 cup frozen tropical fruit may also be easy for a lactose intolerant to digest. Other milk alternatives that can be blended into frozen fruit smoothies include soy, almond or rice milk, but you may need to use vanilla extract or other flavorings if you do not care for the taste.
Fruit-Only Smoothies
Smoothies made with fruit and fruit juice avoid the issue of lactose intolerance but lack the protein and calcium provided by dairy products. Use your imagination to concoct nutritious, flavorful blends. A strawberry-banana smoothie, for example, made of 1/2 cup chilled orange juice, 3/4 cup frozen strawberries and a sliced banana provides vitamins and fiber in a sweet, frothy drink. Another fruit-only option combines 1 can chilled apricot nectar, 1/2 can apricot halves, 3 ice cubes, 1 tbsp. honey and 1/4 cup frozen raspberries, according to "Good Housekeeping" online magazine.
References
- Cleveland Clinic: Lactose Intolerance
- Jackson Siegelman Gastroenterology: Lactose Free Low Lactose Diets; Frank W. Jackson, M.D.
- MayoClinic.com: Lactose Intolerance
- Center for Young Women's Health: Lactose Intolerance
- National Institutes of Health: Smart Snacks Cookbook
- "Good Housekeeping": Frozen Drink and Smoothie Recipes
