Lactose intolerance is a kind of food allergy. Lactose is found in dairy and milk products. When people with lactose intolerance consume dairy products, they develop allergic reactions such as bloating, cramps, vomiting, diarrhea, etc. Avoiding foods that contain lactose is the treatment suggested for this metabolic disorder. So, following a strict diet plan is important to fulfill the nutritional needs of such people. If you want to know what all foods can be included in your diet, which is delicious and healthy as well then read on.
Foods For Lactose Intolerant:
Rice Milk
Rice milk is a healthy substitute for those with lactose intolerance. It is an energy rich food, which contains only 1 mg cholesterol per cup. Hence, it is heart healthy as well. Fortified rice milk provides the body with the required vitamin D and calcium.
Oats
Oats is a healthy food. It tops the list of grains that are rich in protein. The soluble fiber and essential minerals found in oats keep cardiovascular disease at bay. In general, it improves the overall health and strengthens the immune system.
Barley
Barley is a superb choice for people with lactose intolerance due to immense health benefits. It helps maintain the bone health because it contains calcium, phosphorus, copper, manganese, and vitamin B complex. It enhances the immune system and increases red blood cells. Above all, it is a superb source of dietary fiber, which reduces cholesterol and improves overall functioning of the organs.
Egg
Eggs are lactose free. Including eggs in your diet is very safe, if you are lactose intolerant. Eggs are a rich source of protein and they are considered to boost the metabolism when taken for breakfast. It is packed with nutrients that are necessary for growth and good health. The minerals found in eggs help in maintaining bone health, boost immunity and reduce fatigue.
Peas
Peas are the powerhouse of nutrients. They are also referred to as the poor man’s meat. The phyto-nutrients in peas boost energy and strengthen the immune system. They reduce cholesterol, protect the bones and combats fatigue. It is the right food for lactose intolerant people.
Tofu
Tofu is a great substitute for red meat. It contains ample amounts of protein. It contains high amounts of vitamin E, calcium, vitamin D and iron. It also contains selenium, manganese, vitamin K, etc. The poor man’s protein, tofu makes an excellent vegan food for lactose intolerant people.
Green Vegetables
Green vegetables such as broccoli, spinach, kale, etc are wonderful calcium sources. You can get the required calcium from these plant sources. These vegetables are also called superfoods due to their high nutritional content. They contain loads of fiber, folate, vitamin C, iron and antioxidants.
Bacon
Bacon is a great alternative, when it comes to lactose free foods. It is packed with protein. It helps in maintaining the health of your heart. It also flushes out the fat. Bacon is perhaps the best option for a person, who is non-vegetarian.
Corn Tortilla Chips
These chips are a better option compared to fried potato chips. The healthy and tasty corn tortilla chips are a perfect option for those on lactose free diet. It is beneficial for the digestive system, as they are packed with fiber.
Pasta
Besides being healthy and tasty, pasta is lactose free too. Also, it does not contain added milk solids. However, some brands of ready to eat varieties may contain lactose. Hence, you must read the label before purchasing it.
