Lactose is milk sugar found in a multitude of dairy products. People who have lactose intolerance are deficient in a key enzyme called lactase. When you don't have adequate lactase release and you consume dairy products, you can suffer symptoms such as gas, abdominal pain, bloating, nausea and diarrhea. Foods to eat when you have this condition come from many different food groups.
Fruits
Fruits are free of lactose and fat. They're also high in fiber, natural sugar, carbs and are low in protein. Examples of fruits you can eat with lactose intolerance include apples, pears, peaches, oranges, grapes, bananas, cherries, strawberries, grapefruits and avocados. Fresh, frozen, canned and dried fruits are all acceptable.
Vegetables
Vegetables have the same nutritional make-up as fruits, but they're lower in carbs. They are also free of lactose. Examples include broccoli, cauliflower, spinach, lettuce, kale, collards, squash, potatoes, carrots, cucumbers, celery and brussels sprouts. Any form is safe as long as there is no cheese or milk added.
Meats
Meats are lactose free, high in protein, high in iron--and some varieties are high in fat. Beef, chicken, turkey, pork, lamb, duck, venison and bison are examples of these.
Fish
Fish and shellfish are high in protein, low in carbs and lactose free. Examples of these include halibut, trout, tuna, salmon, herring, catfish, sardines, mackerel, clams, shrimp, lobster, oysters and scallops.
Eggs
Eggs are high in protein, choline, vitamin B12, amino acids, cholesterol and fat. They are also low in carbs and safe to eat if you have lactose intolerance. Any preparation of eggs is lactose free as long as you don't mix in cheese or milk.
Grains
Whole grains are safe to eat because they don't contain lactose. They're also high in fiber and complex carbs, and they have moderate amounts of protein. Examples of these are bulgur, millet, oatmeal, oat bran, rice, barley and cornmeal.
Nuts and Seeds
Nuts and seeds are high in unsaturated fat, protein, fiber--and they are also lactose free. Examples of these are almonds, walnuts, pecans, pine nuts, hazelnuts, sunflower seeds, pumpkin seeds, sesame seeds and flax seeds.
Alternatives
Alternative dairy products are all safe to consume. They're made with other ingredients such as soy, almonds and rice. Examples of these are soy milk, hemp milk, rice milk, soy cheese and soy yogurt. If you're going to use a dairy alternative, make sure that it says "lactose free" on the package.
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