There are a variety of reasons for following a lactose-free high-fiber diet. Whether you have chosen this diet based on your physician's recommendations, a lactose intolerance or personal preference, a lactose-free high-fiber diet can provide optimal nutrition. Adequate fiber promotes digestive health, regulates your appetite and helps you feel satisfied. Dairy is a good source of calcium, riboflavin and vitamin D, so it is important to find alternate sources of essential vitamins and minerals when you are on a lactose-free high-fiber diet.
Fruit
Fruit is naturally rich in vitamins, minerals and antioxidants. Fruit is naturally dairy-free. Dairy contains lactose while fruit contains a different simple sugar called fructose. The difference is that lactose requires an enzyme to be digested. If you are lactose intolerant, you lack this enzyme. Fruit, however, is more easily digested. It is also naturally high in dietary fiber. Choose fresh, frozen or canned fruit prepared without milk or other dairy products. Good examples of high-fiber fruits include apples, bananas, oranges, watermelon, berries, pears and peaches. Snack on fruit or include it at each meal.
Vegetables
Rich in dietary fiber, vitamins, minerals and phytochemicals, vegetables are naturally lactose-free. Choose fresh, frozen or canned vegetables prepared without added milk. Avoid creamed vegetables, vegetables coated in butter, packaged dried potato mixes and tomato or spaghetti sauce with cheese. Choose vegetables such as dried beans or peas, leafy greens, potatoes, carrots, tomato and green beans. Add legumes such as black beans or lentils to soups, salads or salsa.
Grains
Breads, cereal, pasta, rice and other grains are excellent sources of dietary fiber and contain no lactose. Choose whole grains whenever possible. Look for whole wheat, brown or wild rice, bulgur, oats, barley, couscous and quinoa. You can even bulk up your baked goods by substituting whole grain flour for white or refined versions. Avoid products made with milk or milk products such as biscuits, muffins, pancakes, waffles and commercial bread mixes.
Meat and Meat Substitutes
Meat, poultry, fish, eggs and tofu are not high in fiber. However, they are lactose-free and can be included in a lactose-free diet as they are a good source of protein. Choose lean cuts of beef, veal, lamb, chicken and pork. You can also incorporate fish, shellfish, eggs, tofu, peanut butter, nuts and seeds into your diet. Avoid lunch meats, sausage, hot dogs and egg substitutes or egg dishes made with milk. Use caution when consuming casseroles, cream sauces and soups.
Beverages
Aside from milk, there are certain beverages you should avoid when following a lactose-free diet. These include instant coffee or iced tea, chocolate drinks, cordials, liquors and milk-based nutritional supplements. Choose water, 100 percent fruit or vegetable juices, tea, carbonated beverages, cocoa and regular coffee instead.
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