If you are lactose-intolerant, you may think that dairy is completely off-limits for you. However, there are several dairy foods that are naturally low in lactose, making them a safe and delicious option for you to enjoy.
Lactose is a type of sugar found in milk and dairy products. People who are lactose-intolerant do not produce enough of the enzyme lactase, which is needed to break down lactose. As a result, consuming high-lactose dairy products can cause digestive issues such as bloating, diarrhea, and stomach cramps.
Fortunately, there are dairy foods that have naturally low levels of lactose, making them easier to digest. These foods can provide you with important nutrients like calcium, protein, and vitamins, without causing discomfort. Here are five dairy foods that you can include in your lactose-intolerant diet:
1. Hard Cheeses: Cheeses such as cheddar, Swiss, and Parmesan are aged for a longer period of time, which reduces their lactose content. This makes them a great choice for lactose-intolerant individuals. These cheeses are also rich in calcium, protein, and healthy fats.
2. Greek Yogurt: Greek yogurt is strained to remove much of its whey, which contains a significant amount of lactose. This straining process results in a thicker, creamier yogurt with a lower lactose content. Greek yogurt is also packed with probiotics, which can promote a healthy gut.
3. Butter: While butter is made from cream, the churning process removes most of the lactose. As a result, butter is generally tolerated well by those who are lactose-intolerant. However, it is still important to consume in moderation due to its high fat content.
4. Lactose-Free Milk: Lactose-free milk is a great option for those who love milk but cannot tolerate lactose. It is made by adding lactase, the enzyme needed to break down lactose, to regular milk. Lactose-free milk has the same taste and nutritional value as regular milk, making it an excellent alternative.
5. Hard Ice Cream: Similar to hard cheeses, hard ice cream undergoes a longer fermentation process, which reduces its lactose content. This makes it a better choice for those with lactose intolerance compared to soft-serve or creamy ice creams. However, as with all dairy products, it’s important to consume hard ice cream in moderation.
Similar to hard cheeses, hard ice cream undergoes a longer fermentation process, which reduces its lactose content. This makes it a better choice for those with lactose intolerance compared to soft-serve or creamy ice creams. However, as with all dairy products, it’s important to consume hard ice cream in moderation.”>
While these dairy foods are naturally low in lactose, it’s important to note that everyone’s tolerance to lactose varies. If you have severe lactose intolerance, it’s best to consult with a healthcare professional before adding these foods to your diet. Nonetheless, including these dairy options can still provide you with a variety of delicious and nutrient-rich choices to enjoy.
