Lactose Free Food Options
Are you Lactose Intolerant?
Do you constantly feel bloated, having skin issues, eczema, acne, gas, diarrhea, or constipation? What if I said Lactose could be the cause? Roughly 8 in 10 individuals have a lactose intolerance!
Some people will experience these symptoms as early as 1 hour after the consumption of Lactose. Most individuals need to consume a lactose-free or lactose-reduced diet. Sometimes they can consume smaller amounts of lactose to help train the body to produce more of the lactase enzyme by gradually increasing the amount of lactose consumed, but GRADUAL is the keyword here.
If consumed too quickly it could simply result in miserable side effects!
So what does lactose intolerance really mean?
Lactose intolerance means that you cannot digest lactose
Lactose is found in cow’s milk, goat’s milk, yogurt, buttermilk, frozen yogurt, cheese, and ice cream to name a few.
Often times you will know through trial and error and the elimination diet if you are lactose intolerant. Your risk for lactose intolerance also can depend in part on the MCM6 gene.
“MCM6 is part of the MCM complex that helps to regulate the expression of the LCT gene, which encodes lactase, the enzyme that plays a role in breaking down lactose. Variations in this gene can impact your ability to break down lactose, impacting your risk for lactose intolerance. Individuals who possess the CC or CT variant may produce some lactase, but in limited amounts. Individuals with the CC or CT variant have been shown to be at an increased risk for low calcium intake and blood calcium levels.” (1)
That’s a lot of science for you, but we take the hard part out by simply testing your genes and helping you find lactose-free options.
If you know you struggle with side effects from lactose, here are 5 lactose-free options!
Nut Milk
Almond milk
Cashew Milk
Coconut Milk
These are easily found at any grocery store and you can even make your own. Check out this recipe if you want to make your own.
Brands we like: Malk, Three Tree’s, Elmhurst, and of course we love to make our own. It really is so easy!
Coffee Creamers
Cheese Alternatives
Treeline is a great alt for a few cheese items
Parma is a great parmesan cheese alt.
Kite Hill is decent, there are a few ingredients I don’t love so this would be on the “eat in moderation” list
Miyokos is also an “eat in moderation item”
I don’t love the gums and lecithin in these items. They can tend to cause inflammation, however, if you really need to go dairy-free and need a cheese fix these would work.
Yogurt Alternative
Kite Hill Almond Yogurt
Culina Coconut Yogurt
So Delicious Coconut yogurt
Lavva Plant-Based Yogurt
Forager Cashewgurt (Cashew Yogurt)
Ice Cream Alternative
Let’s touch on ice cream for a minute :) I’m not promoting ice cream as a healthy food, but most of my clients who are lactose intolerant want a treat here and there and I’m ok with that. So here are my recommendations:
Halo Top dairy-free ice cream
Nada Moo
So Delicious Cashew Milk Ice Cream (this is much creamier than the coconut milk ice cream)
Butter
Ghee (most people who are lactose intolerant are able to eat ghee because most of the lactose is removed)
Miyokos
Earth Balance
I hope you enjoy these Dairy-Free Options. This is something I cover with my one-on-one clients all the time and there are always more options out there. If your body is telling you to give up lactose (due to the above symptoms), know that you don’t have to give up the foods you love!
(1) Pure Life Wellness Genetic Test
