If you are lactose intolerant, you are unable to digest lactose, a type of sugar present in milk and other dairy products. Although very common in adults, it can also occur in children. Symptoms of lactose intolerance include diarrhea, gas, nausea, abdominal bloating and cramps, often occurring within two hours of eating or drinking milk products. While following a lactose-free diet plan, it is important to watch for hidden lactose, such as whey, milk solids, nonfat dry milk, milk powder, milk protein and whey solids or protein.
Milk Products
Although most milk contains lactose, there are a few lactose-free options. Look for milk made from coconut, soy, rice and almonds. In addition, some grocery stores carry 100 percent lactose-free milk. In addition, if you enjoy a little milk in your coffee or tea, most coffee shops now offer soy milk as an alternative to regular milk or cream, so don't be afraid to inquire about this option.
Meats and Meat Substitutes
Meats are generally fine to consume unless they are breaded or creamed. Eat poultry, fish, beef, lamb, shellfish and pork, to name a few. Tofu and legumes are also free of lactose. When it comes to egg substitutes and processed meats, such as sausage and luncheon meats, be sure to read product labels carefully for hidden lactose.
Breads, Grains and Starches
When purchasing bread, choose breads made without milk, such as French and Italian. Grains are generally fine to consume, such as rice, oats and barley. If you enjoy eating cereal for breakfast, dried and cooked cereals are usually fine, but check labels before purchasing. Pasta, potatoes and rice cakes are other foods you can enjoy.
Fruits and Vegetables
If you purchase fruits and vegetables that are fresh, frozen or canned, you should be free from worry. However, watch for vegetables that are creamed or breaded. When buying tomato-based sauces, such as spaghetti sauce, check the label to make sure they do not contain cheese.
Fats
Lactose-free fats include oils, shortenings and margarine that do not contain butter or milk. If you use salad dressing, be sure to check food labels for hidden ingredients.
Desserts
Indulging in dessert now and then is part of life, so choose wisely. When dining out, you may want to stick with sorbet, Angel food cake and gelatin minus the whipped topping.. Pies and cakes are also fine, if your server can assure you they do not contain lactose.
Miscellaneous
Lactose may be present in medications, such as birth control pills and over-the-counter medications that treat stomach acid and gas. Talk with your pharmacist or check with your doctor if you are concerned about medications you are taking. In addition, your doctor may suggest vitamin supplements, such as calcium and vitamin D, since not having milk in your diet can lead to deficiencies.
References
- University of North Carolina at Chapel Hill: Campus Health Services; Lactose Free Diet; Aug. 17, 2010
- Ask the Dietitian: Milk Allergy & Lactose Intolerance; Joanne Larsen, MS RD LD
- Jackson Siegelbaum Gastroenterology: Lactose Free; Frank W. Jackson, MD
- MedlinePlus: Lactose Intolerance: MedlinePlus; July 7, 2010
- National Digestive Diseases Information Clearinghouse: Lactose Intolerance; June 2009
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