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foods to be eaten for lactose intolerance


Are you persistently troubled with the lactose intolerance symptoms? Then reading this blog will do you good. This article talks in length about the lactose intolerance and various Lactose Intolerance Foods to Eat.


Lactose intolerance results from the inability to digest lactose in the smaller intestine. Lactose is the sugar found in milk and milk products. If you eat foods with lactose in them, you may feel sick to your stomach. The dietary changes for lactose intolerance should initially include the exclusion of those foods which are highest in lactose. If the symptoms are resolved then small quantity of lactose containing foods can be introduced.


Here is a list of foods which can be eaten for lactose intolerance.

List of foods for lactose intolerance:




If you have lactose intolerance, you can include fresh, frozen, or even canned vegetables without added milk or milk products. If you are eating tomato puree or pastes make sure that they do not contain cheese.




You can eat fresh, frozen, canned, and dried fruits. Almost all the fruits are lactose free.


Breads and Grains:


There are many water-based breads which can be eaten. Then there are popcorn cakes, graham crackers, cooked and dry cereals without added milk solids, pasta, rice, oats, barley and other plain grains. On the other hand, there are many lactose containing grains and breads such as biscuits, rolls, muffins, pancakes, waffles, instant and dry cereals with added milk products. Make sure to avoid these lactose containing products when having lactose intolerance.


Fats and Oils:


You can include butter, margarine without milk derivatives, salad dressing without cheese or milk, vegetables oils, mayonnaise, and gravy made without milk or milk products in your diet. However, you should avoid lactose containing products such as cream cheese, salad dressing with cheese or milk and whipped toppings.


Meat and Meat Substitutes:


Plain beef, fish, shellfish, eggs and pork can be included in your diet. However, make sure to avoid breaded or creamed eggs, fish, meat and poultry.




If you are fond of sweets you can eat gelatine, fruit ice, fruit popsicles, gum drops, jelly beans and fruit pie fillings. On the other side, you need to avoid ice cream, ice milk, soufflé, pudding, milk chocolate, caramel and butterscotch.


Tips for lactose intolerance:


  • Look for dairy free alternatives. For example, instead for cow’s milk you can drink soy, almond or rice milk.
  • You can use olive oil or a dairy free margarine instead of using butter.

Thus, you can remain active, strong, and healthy just by including these lactose intolerance foods in your diet and avoiding the milk and milk products. This small change in your diet will definitely help you to enjoy your life to the fullest.


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Lactose Intolerance Foods To Eat