The lactose-free diet is a common type of diet that eliminates or limits lactose, a type of sugar in milk.
Although most people know that milk and dairy products generally contain lactose, there are many hidden sources where this sugar can be found.
In fact, many ready meals, desserts, cakes, etc. they also contain lactose.
Who should follow a lactose-free diet
Lactose is a simple type of sugar found naturally in milk and dairy products. It is usually broken down by lactase, an enzyme in the small intestine, but many people cannot produce lactase, resulting in the inability to digest the lactose in milk.
In fact, it is estimated that about 65% of the world’s population is lactose intolerant, which means they cannot digest lactose. For those with lactose intolerance, consuming lactose-containing products can have negative side effects such as stomach pain, bloating, and diarrhea.
Fortunately, following a lactose-free diet can minimize symptoms for people with this condition.
List of lactose-free diets
Free food
As part of a lactose-free healthy diet, you can enjoy many foods:
Fruits: apple, orange, strawberry, peach, plum, grape, pineapple, mango
vegetables: onion, garlic, broccoli, cabbage, spinach, arugula, cabbage, zucchini, carrots
Meat: beef, lamb, pork, veal
Poultry: chicken, turkey, goose, duck
Sea products: tuna, mackerel, salmon, anchovies, lobster, sardines, oysters
Egg: egg yolk and egg whites
Soy dishes: tofu, tempeh, natto, miso
Vegetables: black beans, kidney beans, lentils, kidney beans, chickpeas
Whole grains: barley, buckwheat, quinoa, couscous, wheat, farro, oats
Walnut ; almonds, walnuts, pistachios, cashews, Brazil nuts, hazelnuts
Seeds: chia seeds, flax seeds, sunflower seeds, pumpkin seeds
Alternatives to milk: lactose-free milk, rice milk, almond milk, oat milk, coconut milk, cashew milk,
Lactose-free yogurts: coconut yoghurt, almond milk yoghurt, soy yoghurt, cashew yoghurt
Healthy oils: avocado, olive oil, sesame oil, coconut oil
Herbs and spices: turmeric, thyme, rosemary, basil, dill, mint
Beverages: water, tea, brewed coffee, coconut water, fruit juice
Lactose-free diet bans
Foods to avoid
Lactose is mainly found in dairy products such as yogurt, cheese, and butter. However, it is also found in other convenience foods.
Dairy products
Some dairy products contain low amounts of lactose and can be tolerated by many people with lactose intolerance.
For example, butter contains only trace amounts of lactose and is unlikely to cause symptoms in people with lactose intolerance unless consumed in very high amounts. Specifically, plain butter (pure fat) contains almost no lactose.
Other dairy products that usually contain low amounts of lactose include kefir, old or hard cheeses, and cream.
These foods may be well tolerated by those with mild lactose intolerance, but those with milk allergies or those who avoid lactose for other reasons may want to exclude these ingredients from their diet.
Some dairy products you might want to avoid as part of a lactose-free diet:
Milk – all kinds of cow, goat and buffalo milk
cheese – soft cheeses, especially cream cheese, cottage cheese, mozzarella, and ricotta
Butter
yoghurt
ice cream, frozen yogurt and milk-based sherbet
whole milk
sour cream
whipped cream
Fast foods
Besides being found in dairy products, lactose can also be found in many convenience foods.
Checking the label for added dairy products can help determine whether a product contains lactose.
Some foods that may contain lactose include:
fast foods
chips
sauces, soups, and cream or cheese sauces
cookies, crackers, and cakes
baked goods and desserts
creamy vegetables
sweets, including chocolate and candies
pancake mixes, pancakes, muffins, and pies
breakfast cereals
Processed meats
instant coffees
salad dressings
flavored french fries
In summary;
Lactose is a type of milk sugar found in a variety of foods, including dairy products and many processed or prepared foods, such as soups, sauces, and breakfast cereals.
Fortunately, you can enjoy many foods for a lactose-free diet, including fruits, vegetables, whole grains, legumes, and protein.
Also, checking the label of your favorite foods is a simple strategy to determine if a product contains lactose.
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