Ever heard of Lactose Intolerance? It is one of the most common food allergies affecting people around the world. In fact, this may come as a surprise to you, about 60-70% of the Indian population suffers from lactose intolerance. Lactose is a sugar that is found in milk and other dairy products. People who are sensitive to lactose go through bouts of bloating, gas, flatus, diarrhea and cramping due to the consumption of milk and dairy products.
So, if you are suffering from lactose allergy, it is important to rid your diet of anything that contains lactose. For this, you need to read the food labels very carefully. Apart from milk and other dairy products, foods like dried potato mixes, milk-based breads, rolls, waffles or muffins, packaged macaroni mixes or other poultry food item etc. should also be avoided as they are not lactose-free. And that is why lactose free diet plans came to be.
The top 10 foods suitable for a lactose free diet are as follows:
Pasta is yummy, healthy and lactose-free. You can eat pasta which does not contain any added milk solids. But some ready-to-eat pasta may contain lactose, so it is better that you read the label on the pack before you buy it.
There are water-based breads that are easily available in the market. Italian breads, Jewish rye breads and French breads are some of the most common type of water-based breads. Make sure you don’t get confused between milk-based and water-based breads.
Rice is lactose free and easily available. So, consume rice without guilt and painful side effects!
Oats are considered one of the healthiest foods in the world. They are usually harvested during the fall but are available throughout the year for consumption. They are quick to prepare and good for health. Not only a good lactose free food option, but they are a good source of fiber and nutrients that are required to maintain a healthy body.
[Read:Tips To Make Your Body Fit]
Eggs are a super health food. They contain good protein and help keep our body free from eye problems, heart attacks, strokes etc. They are the perfect choice for a lactose free, healthy diet.
Barley is amongst the top 10 foods for a lactose free diet. Known as ‘Jau’ in India, it is also famous for its cholesterol-lowering ability. Barley is a wholesome food that works to keep the whole body – head to toe – healthy. Barley is also helpful in keeping body weight down and in control.
Peas-tiny storehouse of goodness! Apart from being lactose free, peas are a powerhouse of nutrients, vitamins, plat-sterols – all essential for a healthy body.
Popular among Vegans, Tofu is commonly consumed as a substitute for meat. It is a great low-fat option which is packed with protein and vitamins. It is a great lactose-free food which is delicious, healthy and easy to prepare.
[Read:Carbs Make You Fat]
Bacon is an all-time favorite for those who consume meat. It is one of the most famous non-veg food items in the world. It is a great option for a lactose free diet. It has various other health benefits too; like flushing out fats from the body. Bacon is powered with protein and is really good for the heart’s health. So, if you are a non-vegetarian food lover, bacon is definitely for you.
Corn tortilla chips are tasty and healthy. They are far better than fried potato chips. Even USDA suggests eating corn tortilla chips. They are a good option if you are looking to consume a lactose free diet. They are enriched with fiber, which is beneficial for our digestive tract. Fiber also absorbs extra water in our body and prevents us from constipation.
Lactose free diet plan will not only help you keep lactose allergy at bay, but will also make you healthier then you have ever been. Milk and dairy? They are really overrated! You can be healthy and fit without them and with our list of yummy lactose free food items, will not be lacking in the taste department either!