Lactose Free Diet: Foods to Eat and Avoid

As people prefer to follow a healthier diet, a common adjustment they make is switching to lactose-free options. Lactose, the sugar found in milk, breaks down into glucose and galactose and, when fermented, produces lactic acid, also known as milk sugar. While dairy products play an important role in a balanced diet, reducing or eliminating them for health reasons or out of choice requires careful replacement with alternative foods to avoid deficiencies of essential vitamins and minerals. Failure to do so can result in nutritional imbalances. So, let us understand about lactose free diet!

Health benefits of a lactose-free diet

A lactose-free diet eliminates foods containing lactose, the sugar found in dairy products. This includes alternatives such as lactose-free milk, soy milk, almond milk and dairy-free cheeses. “This diet is important and beneficial for people who are lactose intolerant, as consuming lactose can cause digestive discomfort, bloating and diarrhea,” says nutritionist Avni Kaul. Here are 6 benefits of following a lactose-free diet:

1. Improves digestion

The most immediate and noticeable benefit of a lactose-free diet is improved digestive health for those who are lactose intolerant. Symptoms such as bloating, diarrhea, gas and stomach cramps are common after consuming dairy, especially in people who are lactose intolerant. “By eliminating lactose from the diet, these symptoms can be avoided, leading to a more comfortable and efficient digestive process. This improvement in digestive health reduces inflammation and also prevents secondary complications such as irritable bowel syndrome (IBS) flare-ups,” explains Kaul.

Also Read: 5 Signs You May Be Lactose Intolerant

2. Improves absorption of nutrients

When a person is lactose intolerant, feeding your body with lactose can disrupt digestion. On the other hand, avoiding lactose improves digestive function, improving the absorption of essential nutrients such as vitamins and minerals from other foods. This leads to better nutrition and health.

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3. Promotes skin health

Milk consumption contributes to excess oil production, which aggravates problems like acne. A study published Clinical Nutrition, there is a strong link between dairy, whole milk, whole fat, low fat, and skimmed milk consumption and acne. Avni says, “Although the exact mechanism is not fully understood, certain hormones and bioactive molecules in milk are believed to trigger or aggravate acne. Hence, following a lactose-free diet not only reduces the risk of acne, but also promotes a clear skin tone.

4. Better weight management

For many people, especially those who are lactose intolerant, consuming dairy products can cause bloating and water retention, which can affect weight management efforts. “By eliminating lactose, you may find it easier to maintain a healthy weight and avoid the discomfort of bloating. Additionally, many lactose-free dieters turn to plant-based alternatives such as almond, soy, or oat milk, which are lower in calories and fat compared to full-fat dairy products.” Kaul said. It helps in reducing calorie intake and weight loss.

5. Regulates thyroid

Dairy products usually cause mucus build-up in the body. Not only this, the protein in dairy can increase inflammation in important parts of the body such as the thyroid gland and digestive system in lactose intolerant people. Cutting dairy out of your diet can improve your energy levels, which is linked to thyroid health.

6. Improves heart health

Many dairy products, especially full-fat versions, contain high levels of saturated fats and cholesterol, which can negatively affect heart health, according to a published study. European Journal of Preventive Cardiology, therefore, following a lactose-free diet that includes low-fat or non-dairy alternatives can help reduce the intake of these unhealthy fats. This, in turn, helps maintain healthy cholesterol levels and reduce the risk of cardiovascular disease.

Are there any side effects of a lactose-free diet?

A lactose-free diet can reduce the symptoms of lactose intolerance, which can lead to potential side effects. Here are 3 side effects you should be aware of:

• Nutritional deficiencies: Dairy products are a primary source of calcium, vitamin D and other important nutrients. Without proper substitutions, errors can occur.
• Bone health problems: Chronic deficiency of calcium and vitamin D affects bone density, increasing the risk of osteoporosis and fractures.
• Digestive problems: Some people experience digestive problems when consuming lactose-free alternatives, such as bloating or gas from high-fiber plant-based milks.

Finding balanced, nutrient-dense alternatives and ensuring a well-rounded diet is essential to minimize these effects when following a lactose-free diet. You can consult your doctor for a healthy diet plan!

Foods to Eat on a Lactose Free Diet

When following a lactose-free diet, it is essential to choose foods that provide essential nutrients while avoiding lactose. Here are some foods to consider:

1. Milk substitutes

• Lactose-free milk: It is available in most grocery stores and contains the nutrients of regular milk but is lactose free.
• Plant-based milks: Almond, soy, oat, coconut and rice milks are popular choices. Make sure they are fortified with calcium and vitamin D.
• Non-dairy yogurts: Those made with almond, coconut or soy milk are good sources of probiotics.
• Non-dairy cheeses: Options made from nuts, soy, or other plant sources can replace traditional cheese.

2. Protein-rich foods

• Lean meats: Chicken, turkey, beef, pork and lamb.
• Fish and Seafood: Salmon, tuna, shrimp and other seafood are rich in omega-3 fatty acids.
• Eggs: A versatile and nutritious protein source.
• Legumes: Beans, lentils, chickpeas and peas provide protein and fiber.
• Nuts and seeds: Almonds, walnuts, chia seeds and flax seeds.

3. Grains and carbohydrates

• Cereals: Brown rice, quinoa, oats, barley and whole wheat products.
• Pasta and Bread: Most are naturally lactose-free. Don’t forget to check the labels.

4. Fruits and vegetables

• Fresh fruits: Apples, berries, bananas, oranges and watermelons.
• Vegetables: Leafy greens, broccoli, carrots, bell peppers and sweet potatoes.

5. Snacks and condiments

• Nut Butter: Almond, peanut and cashew butter.
• Hummus: Made from chickpeas and tahini, a healthy dip.
• Dark Chocolate: Check labels to make sure it’s dairy-free.

6. Beverages

• Herbal Teas: Naturally free from lactose.
• Juices: Drink fresh fruit and vegetable juices.

Including these foods in your diet ensures a balanced intake of essential nutrients including protein, calcium, vitamin D, etc. while following a lactose-free diet.

Foods to Avoid on a Lactose Free Diet

In a lactose-free diet, it is important to avoid foods containing lactose, such as dairy products such as milk, cheese, yogurt, butter, buttermilk, sour cream, whipped cream, and ice cream. Also, look for hidden sources of lactose in processed foods such as baked goods, salad dressings, and certain medications. Be careful with foods labeled non-dairy, as they may still contain lactose.

Check ingredients lists for milk solids, whey, or yogurt that indicate the presence of lactose. However, some dairy products contain small amounts of lactose and can be consumed by many people with lactose intolerance.

For example, butter contains less lactose and is less likely to cause any serious symptoms for those who are lactose intolerant. Journal of Nutrition, Also, clarified butter is low in lactose. Other dairy products with low amounts of lactose include kefir, skim, aged or hard cheese, and heavy cream.

Who should go for a lactose-free diet?

People suffering from lactose intolerance, lactose sensitivity, or those who experience digestive discomfort after consuming dairy products must consider following a lactose-free diet. “This diet helps reduce symptoms like bloating, gas, cramping and diarrhea, improves overall digestive comfort and quality of life,” says the expert.

Health Shots recommends: Best Almond Milk Brands in India: 5 Options for Lactose Intolerant and Vegan Consumers

Who shouldn’t go for a lactose-free diet?

A person who is lactose intolerant or sensitive and can tolerate dairy products without experiencing any digestive discomfort must not follow a lactose free diet. Dairy products are important sources of important nutrients such as calcium and vitamin D, which a lactose-free diet may lack if not adequately supplemented.