1. Read Ingredient Labels
Milk, ice cream, cheese and yogurt are easy to avoid if you are lactose intolerant. However, so many other packaged and prepared foods contain lactose that you'll need to know how to find hidden lactose. First, read the ingredients lists of any foods you buy at the grocery store. Look for terms like milk, milk solids, whey and curds. You'll be surprised how many normal, everyday foods are categorized as non-dairy but actually contain milk products, such as dehydrated mashed potatoes, packaged bread, salad dressings, cookies and crackers. If you suffer from the pain of lactose intolerance, have a dairy allergy or just want to cut dairy out of your diet, you need to read labels closely.
2. Check Your Medicine Chest
Be aware that many medications can be coated in lactose for easier swallowing. Ask your doctor to prescribe medications in lactose-free formats. Also check the manufacturer's website to read the inactive ingredients in any medication you currently take. Birth control pills, for example, frequently contain lactose. If you are lactose intolerant but you're taking this form of birth control, talk to your physician about lactose-free alternatives.
3. Practive Precaution in Restaurants
Because food allergies are so prevalent, many restaurant chains now produce special menus for guests who specifically request them. These menus contain the ingredient lists of every item on the menu, highlighting any ingredients that may be problematic for significant portions of the population, including peanuts, dairy and soy. If your favorite restaurant doesn't carry this type of menu, speak with your server and clearly communicate that you're not able to eat dairy of any kind, in any form. Your server or the restaurant manager will help you find safe and appropriate alternatives.
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