If you are lactose intolerant it means your body is unable to digest milk sugar, or lactose, due to a shortage of the enzyme lactase in your small intestine. Lactose intolerance may leave you with a group of very unpleasant symptoms, the main one being an immense amount of gas forming in your bowel causing pain. There are supplements you can take to help you digest dairy foods, but they are expensive and can be inconvenient if you don't happen to have them with you when you need them. Reducing or eliminating lactose-containing foods is another way to control symptoms and relieve the pain. Mary Wilson, a registered dietitian working at the University of Nevada Cooperative Extension, points out that it is just as important to know which foods containing lactose to avoid as is it to know which foods are appropriate for a lactose-intolerant diet.
Lactose-Free Food Additives
Foods with these ingredients are acceptable on a lactose-free diet: lactic acid, lactoglobulin, lactalbumin, caseinate, lactate and calcium compounds. You might see these ingredients on packaging and think they contain lactose, but in reality they do not.
Lactose-Free Fresh Foods
Fresh vegetables, fruits, unprocessed whole grains, eggs, fresh meat, chicken and fish are all fine to eat for those who are lactose intolerant. If produce has been packaged, like pre-made salads, check labels for forbidden ingredients. Beware of prepared meats and poultry that may have had a marinade or breading included containing lactose. Read the label or ask before purchasing.
Lactose-Free Processed Foods
Fruit juices, sodas, tea, coffee, cereals made with water or fruit juice, oils, margarine made with oil only, mayonnaise, salad dressings made with oil and vinegar, breads and rolls made with water, all Kosher baked goods, pasta, popcorn, pretzels, tortillas, all sugars, sorbet, jams and jellies are all acceptable on a lactose-free diet.
Lactose-Based Foods to Avoid
Learn these ingredients or carry a list with you when you go food shopping so you can check labels on packaged foods to identify and avoid them: cheese, cream, curds, butter, butterfat, curds, cottage cheese, yogurt, ice cream, lactose, milk, dry milk, milk solids, milk fat, milk by-products, non-fat dry milk powder, whey and sour cream.
Avoid Prepared Foods Containing Lactose
Many prepared foods contain lactose, so recognize these foods in order to eliminate or reduce their quantity in your lactose-free diet. Avoid processed cereals, baked goods, packaged potatoes, soups, breakfast and protein drinks, chip dips, chocolate and cocoa products, mixes for pancakes, cookies, rolls and biscuits, certain non-dairy creamers and whipped toppings, processed meats and sausages, liquid diet drinks, certain minerals and vitamin supplements, some medications, breaded products like fish sticks, frozen potatoes and frozen dinners.
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