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50 Lactose-Free Healthy Snacks and Foods to Eat If You Are Lactose Intolerant

Updated on April 8, 2015
Try fresh fruit for a quick lactose-free, healthy snack!
Try fresh fruit for a quick lactose-free, healthy snack! | Source

What is Lactose-Intolerance?

Lactose Intolerance is the inability to digest lactose, a sugar found in milk and milk products. Lactose intolerant individuals do not have enough lactase to digest the lactose, and therefore may experience symptoms such as abdominal bloating and cramping, diarrhea, nausea, and flatulence. It is not an actual allergy, but rather a problem with digestion caused by lactose deficiency.

Worldwide Prevalence of Lactose Intolerance

Worldwide Prevalence of Lactose Intolerance
Worldwide Prevalence of Lactose Intolerance | Source

50 Lactose-Free Foods

There are a wide variety of foods to choose from which are lactose-free. Although some of the foods in this list are prepared or cooked foods, most of the snacks and foods in this list or ready available to eat. Enjoy!

  1. Any type of raw fruit
  2. Any type of raw vegetable
  3. Dried fruit, saw as banana chips, apricot pieces, and assorted fruit mix)
  4. Cooked vegetables (with a little olive oil, salt, pepper, basil, parsley)
  5. Garden salad with oil and vinegar
  6. Raw (not blanched) nuts
  7. Raisins
  8. Craisins
  9. Cabot cheese (which is naturally lactose free and comes in a variety of flavors, including classic cheddars, light cheddars, and flavored cheddars)
  10. Keebler Toasteds Crackers - Wheat flavor
  11. Mediterranean Lentil chips with Sea Salt
  12. Stacy's Multi-Grain Pita Chips
  13. Sabra or any brand of hummus (suggested favorite: Zabra Roasted Pine Nuts)
  14. Nature Valley Oats and Dark Chocolate Granola Bars
  15. Nature Valley Apple Crisp Granola Bars
  16. Nature Valley Oats and Honey Granola Bars
  17. Peanut butter
  18. Hard pretzels
  19. Soft pretzels
  20. Kashi Toasted Berry Crumble cereal
  21. Kashi Heart to Heart cereal (suggested favorite: Honey Toasted Oat)
  22. Corn Flakes cereal
  23. Cheerios (plain or Honey Nut)
  24. Lactaid or any other brand of lactose free milk
  25. Non-daily milks, including soy milk, almond milk, rice milk, for example
  26. Lactaid Ice Cream (flavors included Chocolate, Vanilla, Strawberry and Cream, Cookies and Cream, Butter Pecan)
  27. Breyers lactose-free ice cream
  28. Lactaid Lowfat Lactose Free Cottage Cheese
  29. Yoplait lactose-free yogurt
  30. Hard-boiled egg
  31. Scrambled eggs, plain
  32. Ham omelet
  33. Vegetable omelet (click here for Rainbow Vegetable Omelet recipe)
  34. Sushi (most varieties are dairy free, but always double-check; suggested favorite: California roll-up)
  35. Rice cakes
  36. Soy yogurt
  37. Cooked pasta with dash of lite olive oil, garlic powder, basil. Suggested favorite: Barilla Tri-Color Rotini
  38. Oatmeal
  39. Cream of wheat (use water or lactose-free milk, and a dash of salt for flavoring)
  40. Broth-based soups (chicken noodle, beef barley); no cream soups
  41. Grilled chicken, fish or beef, prepared with olive oil (no butter, which may contain lactose), and seasoning (salt, pepper, garlic powder, basil, parsley)
  42. Egg salad
  43. Potato salad
  44. Tofu
  45. Butter-free, air-popped popcorn
  46. Corn tortilla chips
  47. Some breads (but be sure to check ingredients), or as an alternative for a sandwich, consider pita breads, wraps or naan type bread, which are typically dairy-free/lactose-free
  48. Quinoa seeds, or foods made with quinoa grains
  49. Edamane soybeans, prepared like vegetables, or toasted
  50. Pickles and olives, any kind, any variety

Cabot Cheeses are Naturally Lactose-Free!

Cabot Naturally Lactose-Free Cheeses
Cabot Naturally Lactose-Free Cheeses | Source

Lactase Enzyme Supplements

There are also lactase enzyme supplements available, including Lactaid and other brands. So you don't have to give up all dairy can still enjoy pizza or lasagna once in a while. Just be sure to carry these tablets with you. They need to be taken with food to assist with digestion. They contain the lactase enzyme to help you digest lactose.

Typically, I take 1 to 2 tablets for 1 piece of pizza, depending on the size of the pizza.

It will vary for each person, so be sure to check with your doctor first before taking lactase tablets.

It’s best not to assume you are lactose intolerant if you experience related symptoms. Instead, if you experience problems when eating foods containing milk or milk-related products, see your doctor or a nutritionist to be sure.

Are You Lactose Intolerant?

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Nature Valley Granola Bars
Nature Valley Granola Bars | Source

Lentil Chips Are Great With Hummus!

Mediterranean Snacks Baked Lentil Chips
Mediterranean Snacks Baked Lentil Chips | Source

© 2013 Amelia Griggs


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    • KoffeeKlatch Gals profile image

      Susan Hazelton 

      7 years ago from Sunny Florida

      Your list sounds a lot like my diet. I especially love Stacey's Pita Chips and hummus. Great list.


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