Lactose-free diet: Foods to eat and avoid

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A lactose-free or lactose-free diet eliminates or limits lactose, a type of sugar found in milk, and many foods contain lactose in the daily diet. This article gives you information about lactose-rich foods and lactose-free foods.

1. Who should go on a lactose-free diet?

Lactose is a simple sugar found naturally in milk and dairy products. It is normally broken down by lactase, which is an enzyme found in the small intestine.
However, many people cannot produce lactase, which results in the person being unable to digest the lactose in milk.
In fact, an estimated 65% of the world's population is lactose intolerant, meaning they cannot digest lactose.
For people with lactose intolerance, consuming products containing lactose can cause adverse side effects such as stomach pain, bloating and diarrhea.
Following a lactose-free diet can reduce symptoms for people with this condition. Some people may also adopt a lactose-free diet to reduce their dairy product consumption, which they wish to do for personal, religious or health reasons, as well as environmental or morality.
Others may choose to eliminate lactose as part of a dairy-free diet, which is recommended for people with allergies to milk proteins, including casein or whey.

2. Foods to Eat on a Lactose-Free Diet

Many foods that people who cannot digest lactose can eat in a healthy diet, including:
Fruits: apples, oranges, berries, peaches, plums, grapes, pineapples, mangoes Vegetables: onions, garlic, broccoli, kale, spinach, arugula, collard greens, zucchini, carrots Meat: beef, lamb, pork, veal Poultry: chicken, turkey, goose, duck Seafood: tuna, mackerel, salmon, anchovies, lobster, sardines, clams Eggs: egg yolk and egg white Soy foods: tofu, soy sauce, natto , miso soybeans Legumes: black beans, kidney beans, lentils, chickpeas, chickpeas Whole grains: barley, buckwheat, quinoa, couscous, wheat, oats Nuts: almonds , walnuts, pistachios, cashews, brazil nuts, hazelnuts Seeds: chia seeds, flaxseeds, sunflower seeds, pumpkin seeds Milk alternatives: unsweetened milk, rice milk, almond milk , oat milk, coconut milk, cashew milk, hemp seed milk Lactose-free yogurt: coconut yogurt, milk almond yogurt, soy yogurt, cashew yogurt Healthy fats: avocado, olive oil, sesame oil, coconut oil Herbs and spices: turmeric, oregano, rosemary, basil, dill , mint Drinks: water, tea, coffee, coconut water, juice

Remember that lactose-free products that are made from milk should be avoided by those with a milk allergy, as they may contain milk proteins such as casein or whey.

3. Foods to Avoid

Lactose is found mainly in dairy products, including yogurt, cheese, and butter. However, it is also found in many other processed foods.
3.1. Dairy products Some dairy products are low in lactose and can be tolerated by many people with lactose intolerance.
For example, butter contains only very small amounts of lactose and is unlikely to cause symptoms for people with lactose intolerance, unless the person eats a lot of butter. Meanwhile, some yogurts contain beneficial bacteria that can aid in the digestion of lactose. Other dairy products that are typically low in lactose include kefir, aged cheese, and full-fat creamer.
Although these foods may be well tolerated by people with mild lactose intolerance, people with milk allergies or those who avoid lactose, they are not used for many other reasons. together.

Here are some dairy products that you may want to avoid on a lactose-free diet:
Milk - all types of cow's, goat's and buffalo's milk Cheese - especially cheeses soft cheeses, such as cream cheese, mozzarella and ricotta Butter Yogurt Frozen yogurt Butter milk Sour cream Whipped cream

3.2. Processed foods You can find lactose in many processed food products. Therefore, you need to check the label to see if the manufacturer has added lactose.
Here are a few foods that may contain lactose:
Convenience meals Instant potato mixes Creamy or cheesy sauces, soups Breads, tortillas, crackers and cookies Bakes and desserts Mouth Candy, including chocolates, jams and candies Waffles, pancakes, muffins Breakfast cereals Processed meats, including sausages, bacon and cold cuts Instant coffee Chips

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References: drugs.com, healthline.com