Lactose Free Food List (PDF)
A lactose-free diet consists of consuming foods that do not contain lactose. Lactose is a sugar naturally found in milk and other dairy products.
Several individuals have trouble breaking down lactose because they lack adequate lactase, the enzyme that breaks down lactose in the body.
Alternatively, their bodies may produce lactase, which does not operate effectively.
They often experience flatulence, bloating, cramps, or diarrhea whenever they eat or drink dairy products. Adopting a lactose-free diet can prevent such complications.
A physician or dietician can assist you in determining whether you require a lactose-free or low-lactose diet to substitute the standard diary-dense diet.
Tips for Following a Lactose-Free Diet
There is a significant difference between dairy-free and non-dairy products, even though the vast majority of people cannot distinguish between lactose-free cow’s milk and regular cow’s milk.
Lactose-free milk is accessible in organic and non-organic types, just like regular cow’s milk. However, it does not contain lactase as a preservative.
Lactose free foods contain just as many nutrients as regular dairy products
Lactose Free Food List
Several people also stay away from lactose-free foods because they have concerns about not getting the nutrients found in foods with lactose.
However, the nutrient content of lactose-free foods milk is the same as that of foods with lactose.
Another common misperception about lactose-free foods is that they are devoid of dairy components. Approximately 0.5 percent of the dairy product’s total weight could be milk proteins.
On the other hand, milk substitutes are entirely devoid of dairy ingredients but they contain other nutrients found in regular milk such as calcium and other minerals.
Take lactase medication if you cannot stay away from dairy
Lactose Free Food List – Take lactase medication if you cannot stay away from dairy
Whenever possible, stay away from meals that contain lactose. You can request lactase pills or syrups from your doctor as they help with the digestion of some meals with minor levels of lactose. Use only negligible amounts of dairy meals at first if you opt to take lactase medication. Do not increase your servings unless you are digesting them properly.
· Check the food labels
Lactose Free Food List – Check the food labels
Always check the label on the package to determine if a food contains milk products. The sugar lactose is present in a wide variety of foods, including margarine, shortenings, non-dairy creamers, baked goods, and salad dressings.
Lactose-Free Food List
The following is a list of the foods you can include in your lactose-free diet and those you should eliminate, or take in moderation.
Many people refrain from pouring ordinary milk over their cereal or coffee because of what they feel afterward. These individuals cannot digest lactose, a naturally occurring sugar found in milk.
While following a lactose-free diet helps prevent the symptoms, it is crucial to understand your dietary issues first and handle them effectively.
Final Thoughts
While some people with lactose intolerance can tolerate small amounts of dairy products that contain minimal lactose concentrations, others will not take even the slightest amount of lactose in their diets.
Still, a number will not forgo lactose products because of the fear that they might not get adequate nutrients from lactose-free foods irrespective of how they feel.
It is, therefore, crucial to talk to your physician about the way forward if you have lactose intolerance.
If you find it hard to stay away from the lactase, you can get treatment options to ease the symptoms.
Printable Lactose Free Food List (PDF)
| Food type | Allowed on lactose free diet |
|---|---|
| Fruits and Vegetables | All fresh fruits & vegetables |
| Cooked or baked fruits & veggies without milk products | |
| Fruit & vegetable juices | |
| Dairy and its Substitutes | Soya milk |
| Soya cream | |
| Soya-based cheeses | |
| Almond milk | |
| Coconut milk | |
| Coconut butter | |
| Oat milk | |
| Rice milk | |
| Vegan cheeses | |
| NON-diary creamers | |
| Lactose free milk | |
| Starches and Breads | Lactose free Italian bread |
| Lactose free French bread | |
| Any other bread made without milk | |
| Milk-free cereals | |
| Macaroni | |
| Noodles | |
| Pasta | |
| Potatoes | |
| Barley | |
| Rice | |
| Cooked grains | |
| Whole grain crackers | |
| Rice cakes without any cheese topping | |
| Saltines | |
| Meat and its Substitutes | Fresh cooked, plain meats |
| Fish | |
| Poultry | |
| Pork | |
| Cooked peas | |
| Cooked peas | |
| Dried beans | |
| Dried peas | |
| Dried peas & beans | |
| Eggs cooked without milk | |
| Tofu | |
| Fats and Oils | Coconut Oil |
| Fruit Purée | |
| Lard | |
| Margarine without milk or butter | |
| Olive Oil | |
| Vegan Butter | |
| Vegetable Oil | |
| Vegetable Shortening | |
| Sweets and Desserts | Soy or rice frozen desserts |
| Sorbets and fruit ices | |
| Angel food cake | |
| Frozen pureed fruit bars | |
| Gelatin desserts without milk or whipped cream | |
| Honey | |
| Brown or white sugar | |
| Molasses | |
| Syrups | |
| Powdered sweeteners | |
| Jam | |
| Jellies | |
| Dairy free pies | |
| Dairy free cakes | |
| Milk free baked foods | |
| Agave nectar | |
| Organic blue | |
| Cane sugar | |
| Coconut sugar | |
| Stevia extract | |
| Soups, Sauces, & Seasonings | Broth |
| Bouillon | |
| consommé | |
| Gravies made with water | |
| Milk free meat and veggie soups | |
| Herbs and Spices | Basil |
| Black Pepper | |
| Cardamom | |
| Cayenne | |
| Chili Powder | |
| Cinnamon Organic | |
| Cloves | |
| Coriander | |
| Crushed Red Pepper | |
| Cumin | |
| Curry Powder | |
| Dill | |
| Fennel Seeds | |
| Garlic Powder | |
| Ginger | |
| Mustard Powder | |
| Nutmeg | |
| Onion Powder | |
| Oregano | |
| Paprika | |
| Parsley | |
| Pumpkin Pie Spice | |
| Sage, Ground | |
| Salt | |
| Paprika | |
| Thyme | |
| Turmeric | |
| White Pepper | |
| Nuts, Nut Butters and Seeds | Almonds |
| Cashews | |
| Chia Seeds | |
| Coconut Flakes | |
| Coconut Shreds | |
| Flax Seeds | |
| Hemp Seeds | |
| Hazelnuts | |
| Macadamia Nuts | |
| Peanut Powder | |
| Peanuts | |
| Pecans | |
| Pine Nuts | |
| Pignolias | |
| Pistachios | |
| Pumpkin Seeds | |
| Sunflower Seeds | |
| Sesame Seeds | |
| Tiger Nuts | |
| Lactose Foods to Avoid | |
| Creamed vegetables | |
| Fruit smoothies made with yogurt | |
| Fruits or vegetables processed with lactose | |
| Vegetables coated in batter | |
| Whey | |
| Whey syrup | |
| Margarine | |
| Custard | |
| Milk powder | |
| Milk cream | |
| Ghee | |
| Rennet | |
| Buttermilk | |
| Ricotta cheese | |
| Cottage cheese | |
| Whole milk | |
| Condensed milk | |
| Evaporated milk | |
| Kefir cultured milk | |
| Skimmed milk | |
| Dairy products to take in moderation | |
| Sherbet | |
| Sour cream | |
| Plain or cultured yogurt | |
| Cereal with milk | |
| Mashed potato instant mixes | |
| Frozen potato foods with milk | |
| Waffles made with milk | |
| Pancakes made with milk | |
| Breaded or batter-dipped meat, fish, or poultry | |
| Pizza, buritos, tacos with cheese | |
| Meats in cream sauces | |
| Omelettes or soufflés with milk | |
| Hot dogs, cold cuts, deli meats with | |
| Butter | |
| Cream cheese | |
| Margarines with butter or milk | |
| Party dips | |
| Any sweets and desserts with milk such as | |
| Cakes | |
| Cookies | |
| Pastries | |
| Pies | |
| Pastries or pies filled with cheese | |
| Fudge coated chocolates and candies | |
| Sherbet pudding or custard | |
| Dairy rich ice cream | |
| Ice milk | |
| Butterscotch | |
| Whipped cream | |
| Caramels | |
| Toffee | |
| Chowders | |
| Cream soups | |
| Soup mixes with milk products | |
| White sauces & gravies |
