Lactose is a sugar that occurs naturally in most dairy products. People who are lactose intolerant can't properly digest lactose and experience symptoms such as cramping and swelling when lactose is ingested. Avoiding foods and beverages that contain this milk-sugar is a means of preventing these negative symptoms. Fortunately, an array of lactose-free milk, yogurt and other products are available in most grocery and health food stores.
Non-dairy Milks
An array of lactose-free milks can be enjoyed by those who cannot tolerate lactose. Milks made from almonds, rice and soy can be purchased in the refrigerated milk section of most grocery stores. Boxed almond, rice and soy milk can be found at room temperature in the baking section of most grocery markets. (They do require refrigeration once they are opened.) Most of these lactose-free beverages are fortified with calcium and vitamin D and contain good amounts of protein, all of which dairy-based milk provides. You may want to experiment with a variety as each has its own flavor and various amounts of protein. These products can also be used in recipes, such as smoothies and creamy soups. The texture may be affected, so read the carton's label for further information on how to make appropriate substitutions.
Non-dairy Cheeses
Many non-dairy cheeses are available without lactose. Most are made from soy, rice or vegetable protein or nuts. They are similar to conventional cheese in appearance and taste, though the texture varies. Non-dairy cheeses that contain casein, a milk-derived protein, cannot be consumed by those with a milk allergy. They may, however, be free of lactose, making for a suitable lactose-free alternative. Some lactose-free cheeses melt well and other do not. Consider this prior to using the cheeses to top pizza or other foods that require melted cheese.
Breads and Cereals
Many breads and cereals are lactose-free. According to experts at the Nebraska University Cooperative Extension, it is important to check labels on breads and cereals to find out if milk products that contain lactose are amongst the ingredients. Check labels for ingredients such as milk, dry milk, butter, butter fat, cheese, curds, milk byproducts, cream, ghee and sour cream to ensure the food is free of lactose.
Yogurt
According to the National Digestive Diseases Information Clearinghouse yogurt made with active and live bacterial cultures is digestible by many people with lactose intolerant. The healthy bacterias convert lactose to lactic acid, which is far lower in lactose. If you are mildly to moderately intolerant of lactose, you may fair with yogurt, and benefit from the protein and calcium within it. Frozen yogurt does not contain healthy bacterias, however, and is best avoided.
High-Calcium Foods
Many non-dairy foods contain calcium and are free of lactose. Fruits and vegetables such as rhubarb, spinach, oranges, broccoli, beans and lettuce contain good amounts of calcium. Tuna and sardines provide calcium as well. Incorporate a variety of these foods into your overall diet to benefit adequate calcium intake. These foods also provide other nutrients, such as helpful anti-oxidants, which can prevent and reduce symptoms caused by lactose.
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