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Categories: Dairy-free / Lactose-free

Nuthera® understands that flavor and joy doesn't have to be sacrificed when going dairy-free / lactose-free.

Made fresh daily when using the finest quality all natural, seasonal ingredients, we never scrimp on "the good stuff".

What is a Dairy-free / Lactose-free diet?

The lactose-free diet is a common eating pattern that eliminates or restricts lactose, a type of sugar in milk.

Although most people are aware that milk and dairy products typically contain lactose, there are many other hidden sources of this sugar in the food supply.

In fact, many baked goods, candies, cake mixes, and cold cuts contain lactose as well.

This article takes a closer look at which foods you should eat and avoid as part of a lactose-free diet.


Those with lactose intolerance may choose to adopt a lactose-free diet to alleviate symptoms. Some people may also choose to follow a lactose-free diet to decrease their consumption of dairy products.

 

Who should follow a lactose-free diet

Lactose is a type of simple sugar found naturally in milk and milk products. It’s typically broken down by lactase, an enzyme in the small intestine.

However, many people are unable to produce lactase, which results in an inability to digest the lactose in milk.

In fact, it’s estimated that approximately 65% of the world’s population is lactose intolerant, meaning that they’re unable to digest lactose. For those with lactose intolerance, consuming products that contain lactose can trigger adverse side effects like stomach pain, bloating, and diarrhea.

Fortunately, following a lactose-free diet can minimize symptoms for those with this condition.

Some people may also adopt a lactose-free diet to decrease their consumption of milk products, which they may desire to do for personal, religious, or health reasons, as well as environmental or ethical concerns.

Others may choose to eliminate lactose as part of a dairy-free diet, which is recommended for those with an allergy to the proteins in milk, including casein or whey. 

Foods to eat

Many foods can be enjoyed as part of a healthy, lactose-free diet, including:

  • Fruits: apples, oranges, berries, peaches, plums, grapes, pineapples, mangoes
  • Vegetables: onions, garlic, broccoli, kale, spinach, arugula, collard greens, zucchini, carrots
  • Meat: beef, lamb, pork, veal
  • Poultry: chicken, turkey, goose, duck
  • Seafood: tuna, mackerel, salmon, anchovies, lobster, sardines, clams
  • Eggs
  • Soy foods: tofu, tempeh, natto, miso
  • Legumes: black beans, kidney beans, lentils, pinto beans, chickpeas
  • Whole grains: barley, buckwheat, quinoa, couscous, wheat, farro, oats
  • Nuts: almonds, walnuts, pistachios, cashews, Brazil nuts, hazelnuts
  • Seeds: chia seeds, flax seeds, sunflower seeds, pumpkin seeds
  • Milk alternatives: nut milk, lactose-free milk, rice milk, almond milk, oat milk, coconut milk, cashew milk, hemp milk
  • Lactose-free yogurts: coconut yogurt, almond milk yogurt, soy yogurt, cashew yogurt
  • Healthy fats: avocados, olive oil, sesame oil, coconut oil
  • Herbs and spices: turmeric, oregano, rosemary, basil, dill, mint
  • Beverages: water, tea, brewed coffee, coconut water, juice

Keep in mind that lactose-free products made from milk should be avoided by those with a dairy allergy, as they may contain milk proteins like casein or whey.

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