Lactose intolerance occurs when your body is unable to sufficiently digest lactose, which is a sugar found in milk products. Symptoms include abdominal pain and bloating, gas, diarrhea and nausea. A lactose intolerance is not the same thing as a milk allergy, but you will likely have to avoid milk and any foods that contain it to prevent symptoms from flaring up. Many foods are lactose-free and are healthy snack choices.
Vegetables
Vegetables contain no lactose and are a quick and easy snack that won't cause you any digestive upset. Slice them and serve with a lactose-free dip, such as hummus or salsa. Try cucumbers, carrots, celery or bell peppers. Broccoli in particular can help supply some of the calcium you may be lacking by not eating milk products. Stay away from breaded or creamed vegetables because they usually contain milk.
Fruit
Fruit is naturally lactose-free and makes a low-calorie and high nutrient snack. Taking fruit with you to school, work or the gym is an easy way to have a snack without having to worry about experiencing symptoms of lactose intolerance. Some types of fruit are available year-round, allowing you some variety in your snacks. Oranges contain calcium, a good inclusion in a lactose-free diet. Dried fruit is another lactose-free option that can be eaten plain or combined with nuts and cereal to make trail mix. Popsicles made with fruit are another treat you can enjoy, but be sure the ones you choose don't contain any ice cream.
Baked Chips
Tortilla chips are safe to eat as a snack on a lactose-free diet. Choose baked ones to keep fat and calories down. Dip your tortilla chips in tomato salsa or guacamole made without sour cream to add some nutrients and flavor to your snack. Pinto beans are a good alternative source of calcium if you have lactose intolerance. Try mashing them in a spread or dip on tortilla chips. Many types of baked potato chips are lactose-free as well and are an easy snack that won't cause discomfort when eaten.
Popcorn
Popcorn is a healthy snack that is easy to prepare. Air-popped popcorn is healthier than oil-popped and is portable as well. Be sure to choose butter-free options to avoid getting any lactose when you eat your snack. Cheese flavored popcorn is another one to avoid. Try sprinkling garlic salt and pepper on popcorn to add flavor. Or try any type of herb or seasoning you want to mix up the taste and create a delicious lactose-free snack.
