Struggling with lactose intolerance but not ready to give up delicious foods? You don’t have to! With the right lactose-free diet, you'll be able to enjoy the delicious flavours and nutritional benefits of various foods without discomfort.
You'd be surprised to know that nearly 68% of the world's population is lactose intolerant! This makes the availability and knowledge of lactose-free diets all the more important. But what would happen if a lactose intolerant person consumes lactose? Well, here's what they might suffer:
- Bloating
- Stomach pain
- Diarrhea
- Gas
- Abdominal cramping
- Nausea
But if you're lactose intolerant, don’t worry — by adjusting your diet, you can say goodbye to those uncomfortable reactions.
In this blog, we will guide you through the foods and drinks you can freely consume and those you should avoid, all the while maintaining a balanced diet without gut issues. In the end, we have also added a complete lactose-free diet foods plan that you can follow.
Table of Contents
- What Is Lactose Intolerance?
- What Can I Eat If I’m Lactose Intolerant? List of Lactose-Free Diet Foods
- Foods to Avoid If You’re Lactose Intolerant
- Diet Plan for Lactose Intolerant People — Lactose-Free Diet
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Is Lactose Intolerance?
Lactose intolerance is when a person's body is unable to handle lactose (a type of simple sugar), which is found in milk and milk products. Lactose is broken down by an enzyme in the small intestine called lactase. When a person is unable to produce lactase, it results in an inability to digest the lactose in milk.
Most mammals can digest lactose, as it is required to digest the sugar in breast milk. But for those with lactose intolerance, the story changes. Their bodies begin producing little or no lactase, and when they consume dairy, the sugar in it remains undigested and heads to the large intestine, where it’s fermented by bacteria. This leads to the uncomfortable symptoms many people with lactose intolerance know all too well, like bloating, gas, nausea, vomiting or diarrhoea (sometimes followed by constipation).
Though lactose intolerance cannot be cured, the remedy is simple: follow a lactose-free diet!
Also Read: Top 5 Gluten-Free Diet Foods: What To Eat To Avoid Gluten
What Can I Eat If I’m Lactose Intolerant? List of Lactose-Free Diet Foods
What food is appropriate for a lactose-free diet? If you’re lactose intolerant, then you can safely eat these foods:
| 1. Non-dairy Milk Alternatives | Use lactose-free or plant-based milk instead of animal milk, such as:
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| 2. Lactose-free Dairy Products | Besides milk, we also have other lactose-free dairy products (like cheese and yoghurt). Simply look for products with 'lactose-free' or 'no lactose' written on the packaging.
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| 3. Fruits & Vegetables | Include a variety of fresh and colourful fruits and vegetables in your diet to ensure you get enough vitamins, minerals and dietary fibre. |
| 4. Whole Grains | Eat whole grains such as quinoa, brown rice, oats, and barley varieties for energy and essential nutrients. |
| 5. Lean Protein | Without dairy, you might be missing out on some essential protein. So, to meet your protein needs, eat lean protein sources such as poultry, fresh fish, tofu, beans, and pulses. |
| 6. Nuts & Seeds | Along with protein, you might also be missing out on healthy fats. One way to add that is to include eating high-protein seeds and nuts as snacks or toppings on salads, yoghurt or cereal.
Apart from fats, they also add protein and fibre. |
| 7. Lactose-free Desserts | We all have a sweet tooth sometimes. So, feel free to indulge in lactose-free desserts such as dairy-free ice cream, sorbet, or fruit-based desserts. |
Be careful when buying packaged foods, as lactose can be present in unexpected sources such as processed meats, baked goods and salad dressings. Always check labels for ingredients containing lactose and choose lactose-free options when available.
Also Read: Brain Fuel Wrapped in Sweet Delight: 3 Benefits of Dark Chocolate For Brain
Foods to Avoid If You’re Lactose Intolerant
What food to avoid if lactose intolerant? Now that we're through with the safe options, let's talk about foods that can be trouble for lactose-intolerant people:
| 1. Certain Sauces & Condiments | You should avoid some sauces and condiments that contain dairy ingredients or lactose. Lactose may be present in:
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| 2. Baked Goods | Be careful with baked goods such as cakes, biscuits, pastries and cookies as they often contain milk or lactose as ingredients. |
| 3. Certain Beverages | Avoid lactose-based beverages such as:
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| 4. Dairy Products | This goes without saying, but avoid all dairy products containing lactose, including:
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| 5. Processed Foods | Be careful with processed foods that may contain lactose, such as:
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| 6. Some Medications | Check the labels of medications, especially tablets and capsules, because they may contain lactose as a filler or binder. If you need further clarification, consult a healthcare professional. |
Apart from avoiding these foods, cross-contamination with lactose-containing foods should also be avoided, especially when dining or preparing meals in shared kitchen areas.
Use separate utensils, dishes and preparation surfaces to prevent accidental exposure to lactose.
Also Read: What Is The Thermic Effect Of Food? Know Here!
Diet Plan for Lactose Intolerant People — Lactose-Free Diet
Here’s a diet plan for you if you have lactose intolerance:
| Early morning | 1 glass lukewarm water with 1 tsp aloe vera juice + 4 almonds & 2 figs & 2 walnuts |
| Breakfast | 1 plate sprouts & veg poha/veg upma/veg rawa & oats idli/2 brown bread avocado toast/2 veg besan chilla/2 brown bread veg sandwich/2 egg bhurji with 1 parantha/banana and almonds smoothie with 1 glass of soy milk |
| Mid-morning | 1 glass of coconut water/lemon-infused water + 1 seasonal fruit |
| Lunch | 1 bowl green salad/beetroot and radish salad + 2 whole wheat & roasted chana flour roti/jowar roti/ragi roti + 1 bowl dal (mix)/rajma beans/whole moong & masur/tofu curry/chicken or fish curry + 1 bowl of green leafy vegetables |
| Evening | 1 cup green tea + 1 bowl roasted makhana/sprouted chaat/roasted chana chaat/tawa fried eggs |
| Dinner | 1 bowl of kachumber salad + 1 bowl mix veg or chicken soup + 1 plate grilled chicken or fish or tofu/1 bowl vegetables quinoa khichdi/veg daliya khichdi or veg masala oats + 1 bowl of lactose-free curd |
| Bedtime | 1 glass of lukewarm water with black pepper powder |
Dietitian’s Recommendation
If you're lactose intolerant, then adopting a lactose-free diet can be essential to your lifestyle. By keeping the list of foods you can eat and what to avoid, as shared above, you can make the right choices. ‘
However, as a health expert, I advise you to take extra care of your calcium and vitamin D intake since those nutrients are usually taken from dairy products. You can use supplements or find dairy alternatives like almond, soy, or oat milk that are fortified with calcium and vitamin D. Additionally, try to always choose the unsweetened variety.
Dt. Lavina Chauhan
The Final Say
Lactose, a milk sugar found in dairy and many processed foods like baked goods and cereals, has to be avoided. But don’t worry—fruits, veggies, whole grains, legumes, and proteins are all lactose-free, and you can consume them without any worry!
When buying anything pre-packaged, make sure to check food labels to spot hidden lactose. While there's no cure for lactose intolerance, a well-planned, lactose-free diet ensures you get all the nutrients you need for a healthy life.
FAQs
1. Can I eat eggs or food made from eggs if I am lactose intolerant?
Yes, eggs and foods made from eggs are lactose-free and safe to consume for those with lactose intolerance.
2. What kind of milk can I drink if I suffer from lactose intolerance?
If you're lactose intolerant, you can drink lactose-free milk like almond milk, soy milk, or oat milk.
References
- https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/eating-diet-nutrition
- https://www.narayanahealth.org/blog/lactose-free-diet-what-foods-to-eat-and-avoid
- https://m.netmeds.com/health-library/post/lactose-intolerance-diet-foods-to-eat-and-avoid-when-dairy-products-dont-agree-with-your-system?srsltid=AfmBOoojZqadJERkLZdEcvnvGFZWxsy7IEWY803pHLnCZpFIYZZgGloE
- https://www.nationwidechildrens.org/family-resources-education/family-resources-library/diet-for-lactose-intolerance
- https://www.lactaid.com/lactose-sensitivity/lactose-intolerance-diet-tips
- https://alphabiolabsusa.com/learning-center/diet-for-lactose-intolerance/
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