I Need a List of Lactose-Free Foods

Lactose is a form of sugar found in milk and foods made with milk. Lactose-intolerant individuals are unable to digest lactose due to a lack of the enzyme lactase in the small intestine. While lactose-intolerance is not a serious health condition by itself, it can lead to reduced calcium in the diet. For most individuals, dietary changes will control symptoms and increase calcium intake. Alternatives to milk-based products are available at most grocery stores.

Milk Substitutes

Try rice milk, soy milk, or almond milk as good substitutes for milk. These nondairy milks do not contain lactose, but have similar flavors and benefits including substantial levels of calcium and vitamin D. These alternatives can be used in cooking and baking projects, or consumed as a drink. Lactaid brand products add the lactase enzyme to real dairy products such as milk and cream. The enzyme helps the user's body break down the lactose.

Non-Dairy Frozen Desserts

Look for frozen ice cream substitutes based on rice, tofu and soy. These are found in the frozen dessert section in the grocery store along with the real ice cream. Another lactose-free choice is Sorbet, which contains fruit, water and sugar but no dairy products.

Calcium-Rich Foods

Lactose-intolerant individuals need to supplement their diets with foods that are calcium-rich. Almonds, oranges, and broccoli all offer high levels of calcium, as do canned salmon, spinach, kale, or cabbage. Tofu, which is used to make lactose-free nondairy foods, provides high calcium levels. Some bottled fruit juices and some breads are also enriched with calcium.

Other Options

Lactose-intolerant people can eat some dairy products without experiencing symptoms. For example, aged cheeses such as Swiss and cheddar contain very little lactose. Cultured dairy products, such as yogurt and buttermilk, which contain bacteria cultures, naturally produce the enzymes that break down lactose. The enzymes make them digestible while increasing the user's calcium consumption. Look for the words live and active cultures on the label.