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Diet for lactose intolerance

by Alivia Nyhan
Published: Last Updated on

A pervasive disorder is lactose intolerance, although many do not know it. Milk sugar is called lactose, which is digested in the small intestine by an enzyme called lactase.

Although the principal place where lactose is found is in milk and all its derivatives, it can also appear in many other foods as an additive, affecting you if you are intolerant to this type of sugar. For this reason, if you know or suspect that you suffer from this disorder, go to a doctor to perform the oral lactose tolerance test and give you the most appropriate treatment.

Almost all of us are born with the enzyme responsible for digesting this sugar, lactase, for assimilating breast milk; however, this enzyme tends to progressively disappear over the years, although this deficit may be associated with inflammation: the intestinal mucosa or some disorder in this area of ​​your body.

Even if it is a common pathology and without high risks, you must take proper care of yourself and are constantly monitored by a specialist. On this occasion, at FastlyHealwe indicate some suggestions for you to make a diet for lactose intolerance.

Foods you should not eat if you have lactose intolerance.

The fact that you are lactose intolerant does not strictly mean that you are prohibited from eating foods that contain this type of sugar, but if you must consume it less often and in minimal amounts, either following the recommendations of a specialist or under the observations of your own body, that is, identify how much you can consume of a particular product without causing you discomfort.

Milk is one of the products that are easier to present the symptoms of lactose intolerance, so it is better to slacken their intake to a level where you can tolerate it. Other lactose foods are cheese, yogurt, butter, dairy drinks, creams, milk-based bread, and desserts such as custard, flan, pudding, or ice cream. However, unlike milk, these foods go through a fermentation process, which causes the amount of lactose to be lost a little during this process and when you eat them, what you get is less.

On the other hand, lactose is commonly used as a commercial additive in some products to improve their properties, such as texture and taste, causing some non-milk-derived foods to present this sugar. It is recommended that you read the label to verify this. Mainly it is added to processed meats, for example, in sausages, dehydrated mashed potatoesnuts, powdered seasoning, and even in certain medications, although it is usually so tiny that it does not generate symptoms for the most part; however, it is best to let your doctor know your condition before any treatment.

Alternative products to replace foods with lactose

Currently, suppose you are a person with lactose intolerance. However strict it may be, your DietDiet is not limited to only certain foods since products subjected to processes have been developed to reduce their level of lactose. Thus you can continue to enjoy them, such as occurs with milk that is lactose-free or low in this sugar.

Likewise, you can opt for foods made from milk with reduced lactose or soy milk; this should be indicated on the label or ask the seller and aged or fermented cheeses. On the other hand, if you do not like these options and are concerned about the low calcium intake you could have when suspending their consumption, if you integrate some legumes, nuts, and mainly certain fish into your usual DietDiet, this will not be a problem.

Example of a lactose intolerant diet

If you consider alternative products and determine your level of tolerance to lactose, following a diet for lactose intolerance will not be a nuisance. We will guide you in integrating your food at different times of food. However, it is recommended that you go to a specialist to provide you with a diet according to your condition so that you do not have an imbalance since the allowed foods may vary for each person depending on their level of deficiency lactase.


To start, at breakfast, you can choose to prepare yourself to drink coffee with lactose-free milk, some fruit juice, or a delicious tea, and you could accompany it with cereal bars, whole grain cookies, seasonal fruit, muffins, or bread spread with jam, honey or oil made of olives.


At the next meal, midmorning, choose between 2 cereal bars, bread with ham, soy, or low-lactose yogurt, a seasonal fruit, cookies, and nuts, and drink a fruit juice.


Lunch on a diet for lactose intolerance can be integrated with several dishes; we suggest you prepare grilled or roasted beef with lettuce once a week. In the following days, make the combinations of your liking with different meats, preferably fish, vegetables and pasta, for example, meals such as rice with mushrooms and green asparagus, chicken breast with vegetables, roast duck with potatoes or aubergines stuffed with rice, and complemented with seasonal fruit.

Afternoon snack

For the snack in this DietDiet for lactose intolerant, a good option is to eat bread with ham or turkey breast. Still, nuts, whole grain cookies, soy or lactose-free yogurt are also recommended, and even if your body allows it, once a week, you could choose pieces of aged or fermented cheese. To drink, you can accompany the snack with tea or fruit juice.


Finally, you could select a dish that includes some meat and vegetables at dinner. We suggest some ideas to prepare, such as tuna, potato or chicken croquettes accompanied with a vegetable salad. Other possibilities are stewed anchovies complementing a vegetable soup, turkey with orange with a delicious pasta with spices and aromatic herbs, roasted chicken breast and broccoli puree, or something lighter like fruit skewers or zucchini stuffed with tuna.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor in the case of presenting any condition or discomfort.

If you want to read more articles similar to DietDiet for lactose intolerance, we recommend that you enter our Food category .

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