Printable Lactose Free Food List | 176 Lactose Free Foods

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

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

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

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 typeAllowed 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 SubstitutesSoya 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 BreadsLactose free Italian bread
Lactose free French bread
Any other bread made without milk
Milk-free cereals
Cooked grains
Whole grain crackers
Rice cakes without any cheese topping
Meat and its SubstitutesFresh cooked, plain meats
Cooked peas
Cooked peas
Dried beans
Dried peas
Dried peas & beans
Eggs cooked without milk
Fats and OilsCoconut Oil
Fruit Purée
Margarine without milk or butter
Olive Oil
Vegan Butter
Vegetable Oil
Vegetable Shortening
Sweets and DessertsSoy or rice frozen desserts
Sorbets and fruit ices
Angel food cake
Frozen pureed fruit bars
Gelatin desserts without milk or whipped cream
Brown or white sugar
Powdered sweeteners
Dairy free pies
Dairy free cakes
Milk free baked foods
Agave nectar
Organic blue
Cane sugar
Coconut sugar
Stevia extract
Soups, Sauces, & SeasoningsBroth
Gravies made with water
Milk free meat and veggie soups
Herbs and SpicesBasil
Black Pepper
Chili Powder
Cinnamon Organic
Crushed Red Pepper
Curry Powder
Fennel Seeds
Garlic Powder
Mustard Powder
Onion Powder
Pumpkin Pie Spice
Sage, Ground
White Pepper
Nuts, Nut Butters and SeedsAlmonds
Chia Seeds
Coconut Flakes
Coconut Shreds
Flax Seeds
Hemp Seeds
Macadamia Nuts
Peanut Powder
Pine Nuts
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 syrup
Milk powder
Milk cream
Ricotta cheese
Cottage cheese
Whole milk
Condensed milk
Evaporated milk
Kefir cultured milk
Skimmed milk
Dairy products to take in moderation
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
Cream cheese
Margarines with butter or milk
Party dips
Any sweets and desserts with milk such as
Pastries or pies filled with cheese
Fudge coated chocolates and candies
Sherbet pudding or custard
Dairy rich ice cream
Ice milk
Whipped cream
Cream soups
Soup mixes with milk products
White sauces & gravies

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Damla Sengul
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Damla Sengul, a seasoned Food Editor at, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.