There are plenty of rich, lactose free foods that can be taken by the lactose-intolerant. Though many dietitians recommend that taking fruits and lactose-free milk helps a lot, it is not easy to find processed foods that are truly lactose-free. A little amount of lactose can play havoc and set off a series of symptoms – bloating, diarrhea, pain in the stomach, abdominal cramps and gas. Though lactase supplements are effective, the best way to approach the condition is to eat rich, lactose-free food. This article will indicate a few foods that can be taken by the lactose-intolerant.
1. Soy Milk: One of the richest sources of milk protein, soy milk is mostly lactose-free. It contains lactose that can be tolerated and digested easily. Soy milk now comes in a variety of flavors, to suit every other palate. It is a rich source of calcium, vitamin D and other nutrients. Only 20% of the children who are lactose intolerant are intolerant to soy milk too. So, the rest of the lactose-intolerant people can benefit from soy milk and its nutrients.
2. Fruits: Fruits which are fresh and un-processed are lactose free. Fresh fruits can be canned, frozen, dried or juiced and can be taken in any form. However, avoid fruits that are mixed with other lactose-rich ingredients. Apples, bananas, berries and pears contain cancer-fighting elements that can help in the long run. Fruits like figs have calcium that can be useful to your bones. Eating fruits can help avoid dairy products in all ways as there is no nutrient which is not present in foods like fruits and vegetables.
3. Meats: Raw, un-processed meat is lactose-free. Be it beef, pork, chicken, fish or turkey, all meats are lactose free, provided no additive is added to them. Meats are protein and calories-rich foods which contain iron. However, some processed meats may contain lactose, so it is better to have meat raw from the butcher’s without any processing. Buying natural meats can be a great source of proteins for the lactose-intolerant and can be eaten in any way – that does not include lactose – like grilled, boiled, baked, fried etc.
4. Eggs: Eggs should top the lactose-intolerant people’s food list. It is because eggs are lactose-free and there will be no problem with digestion too. Eggs can be enjoyed scrambled, hard-boiled or taken with a snack. However, don’t take eggs with casseroles as it can contain milk cream. So, buy eggs and make dishes on your own to avoid any kind of lactose in the form of additives.
