Lactose intolerance is a condition caused by a deficiency in the enzyme lactase that breaks down the sugar in milk. People with insufficient lactase react to dairy products with gastrointestinal symptoms including gas, abdominal pain and bloating. Adopting a dairy-free eating plan can be challenging, but with a little understanding and experience, you'll be able to avoid the foods that trigger your symptoms.
Foods to Avoid
Unfortunately, switching to a lactose-free eating plan is not as simple as merely eliminating milk and dairy products. Lactose lurks in many processed foods including breads, cereal, instant potatoes, soups, potato chips, processed meats, and lunch meats, salad dressings, candies and even non-dairy creamers. Develop the habit of reading the food labels and be alert for certain ingredients including whey, curds, milk by-products, dry milk solids and non-fat dry milk powder. If the product contains any of these ingredients, then it also contains lactose.
Daily Eating Plan
A lactose-free menu can contain many of your favorite foods. Breakfast may include eggs, oatmeal or toast made from Italian bread accompanied by a glass of calcium fortified orange juice. Lunch could include a salad with oil and vinegar dressing or a chicken sandwich made with Italian bread. Avoid lunch meats since these often contain lactose. A lactose-free dinner can include a serving of meat or fish, baked potato and vegetable.
Calcium
People who do not eat dairy products are at risk of developing a calcium deficiency. This mineral is essential for the maintenance of healthy bones and a deficiency can cause osteoporosis, fragile and brittle bones that fracture easily. You can compensate for the lack of dairy foods in your diet by including other calcium-rich foods such as spinach, rhubarb, salmon, sardines, broccoli, soy milk and fortified orange juice. Lactose-free milk is also an option.
Dairy in Moderation
Some lactose intolerant individuals are able to eat dairy products in moderation. Yogurt and hard cheeses, such as Swiss or cheddar, contain lower levels of lactose and may be easier to tolerate. Talk to your doctor or a nutritionist to develop an eating plan that minimizes your symptoms but doesn't fall short on nutrition.
