{"id":10604,"date":"2020-10-21T19:16:51","date_gmt":"2020-10-21T19:16:51","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=10604"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"lactose-free-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/lactose-free-diet\/","title":{"rendered":"Lactose-Free Diet: Can Ditching Dairy Help You Slim Down?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#What_Is_A_Lactose-Free_Diet\" >What Is A Lactose-Free Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Lactose-Free_Diet_Guidelines\" >Lactose-Free Diet Guidelines\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#What_Not_To_Eat_Or_Drink_On_A_Lactose-Free_Diet\" >What Not To Eat Or Drink On A Lactose-Free Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Dairy\" >Dairy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Grains_And_Starches\" >Grains And Starches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Fats\" >Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Fruits_And_Vegetables\" >Fruits And Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Meats_Fish_Poultry_Eggs_Etc\" >Meats, Fish, Poultry, Eggs, Etc.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Soups_Sauces_And_Seasoning\" >Soups, Sauces, And Seasoning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Desserts_And_Sweets\" >Desserts And Sweets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Food_Ingredients\" >Food Ingredients<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#What_You_Can_Eat_Or_Drink_On_A_Lactose-Free_Diet\" >What You Can Eat Or Drink On A Lactose-Free Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Dairy-2\" >Dairy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Grains_And_Starches-2\" >Grains And Starches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Fats-2\" >Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Fruits_And_Cegetables\" >Fruits And Cegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Meats_Fish_Poultry_Eggs_Etc-2\" >Meats, Fish, Poultry, Eggs, Etc.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Soups_Sauces_And_Seasonings\" >Soups, Sauces, And Seasonings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Sweets_And_Desserts\" >Sweets And Desserts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Dairy_Alternatives_To_Consume_While_Following_A_Lactose-Free_Diet\" >Dairy Alternatives To Consume While Following A Lactose-Free Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Calcium\" >Calcium<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Vitamin_D\" >Vitamin D<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Lactose-Free_Diet_Benefits\" >Lactose-Free Diet Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Avoid_Hormones_And_Steroids\" >Avoid Hormones And Steroids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Lower_Risk_Of_Cancer\" >Lower Risk Of Cancer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Reduce_Acne\" >Reduce Acne<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Lactose-Free_Diet_For_Weight_Loss\" >Lactose-Free Diet For Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#Lactose-Free_Diet_Plan_Sample\" >Lactose-Free Diet Plan Sample<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Lactose-Free_Diet\"><\/span><b>What Is A Lactose-Free Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although the first thing that comes to mind when you hear the word \u201cdiet\u201d is weight loss, not all nutritional plans aim at that result. Some diets are designed to help you reach a desirable weight, while some are focused on improving or maintaining your health. A lactose-free diet belongs to the second category, since it is necessary for people who have trouble digesting <\/span><a href=\"https:\/\/betterme.world\/articles\/lactose-intolerance-weight-loss\/\"><span style=\"font-weight: 400;\">lactose<\/span><\/a><span style=\"font-weight: 400;\">.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lactose_Free_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those who suffer from this medical condition cannot properly process lactose \u2013 a sugar found in <\/span><a href=\"https:\/\/betterme.world\/articles\/milk-diet-for-weight-loss\/\"><span style=\"font-weight: 400;\">milk<\/span><\/a><span style=\"font-weight: 400;\"> and dairy products. This happens because their digestive system produces not enough enzyme lactase (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/180120\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). If a lactose intolerant person consumes foods that contain lactose, they may experience such unpleasant symptoms as bloating, diarrhea, nausea, stomach cramps and sometimes vomiting (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/lactose-intolerance\/symptoms-causes\/syc-20374232\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Since consumption of lactose leads to such reactions, the lactose-free diet was designed to prevent these symptoms. That is why it is only logical that a lactose-free diet bans the consumption of foods that contain lactose.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although there are different types of this nutritional plan, among which lactose-free <\/span><a href=\"https:\/\/betterme.world\/articles\/keto-diet-basics\/\"><span style=\"font-weight: 400;\">keto<\/span><\/a><span style=\"font-weight: 400;\"> diet, lactose-free <\/span><a href=\"https:\/\/betterme.world\/articles\/vegetarian-diet\/\"><span style=\"font-weight: 400;\">vegetarian<\/span><\/a><span style=\"font-weight: 400;\"> and lactose-free <\/span><a href=\"https:\/\/betterme.world\/articles\/vegan-diet\/\"><span style=\"font-weight: 400;\">vegan<\/span><\/a><span style=\"font-weight: 400;\"> diets, the main subject of this article is a basic lactose-free diet. If you are interested in this dietary plan, and think of going on a lactose-free diet for weight <\/span><span style=\"font-weight: 400;\">loss, read on to find out the answers to such questions as \u201cWhat are the lactose-free diet guidelines?\u201d, \u201cWhat not to eat or drink on lactose-free diet?\u201d, and \u201cWhat are the lactose-free diet benefits?\u201d.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lactose_Free_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4641.png\" alt=\"lactose-free diet\" width=\"1152\" height=\"648\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lactose-Free_Diet_Guidelines\"><\/span><b>Lactose-Free Diet Guidelines\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main and sole strict rule of a lactose-free diet is to avoid lactose-containing foods at any cost. Lactose intolerance is a medical condition, so if you fear that you might be lactose intolerant, please, <\/span>consult with a doctor<span style=\"font-weight: 400;\"> before making any decisions regarding your health, nutrition, or any other aspect of your life that might be affected by that. If you have no signs of lactose intolerance, and just want to try the lactose-free diet for weight loss, make sure to discuss your nutritional choices with a specialist first.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although the main source of lactose in a regular diet is milk and dairy, it can also be found in some other foods. Since this dietary plan focuses more on what not to consume, rather than on what to consume, first, let&#8217;s take a look at the list of foods that contain lactose.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lactose_Free_Diet\">propel your weight loss journey<\/a> into high gear!<br \/>\n<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lactose_Free_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4874.png\" alt=\"lactose-free diet\" width=\"1152\" height=\"648\" \/><\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Not_To_Eat_Or_Drink_On_A_Lactose-Free_Diet\"><\/span><b>What Not To Eat Or Drink On A Lactose-Free Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some food categories that include products which contain lactose, and thus should be avoided by those who follow a lactose-free diet <\/span><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/lactose-intolerance\/eating-diet-nutrition\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/lactose-intolerance\/treatment\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ohsu.edu\/sites\/default\/files\/2019-06\/Lactose-Controlled-Food-Lists.pdf\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.urmc.rochester.edu\/childrens-hospital\/nutrition\/lactose-free.aspx\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Dairy\"><\/span><b>Dairy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Milk, buttermilk, cheese spreads and cheese foods, cream, cottage and ricotta cheese, some other cheeses (aged cheese usually contains less lactose, while its levels in soft and processed cheeses are higher), ice cream, evaporated and condensed milk, sour cream, yogurt, kefir, malted milk, hot chocolate mixes, whey.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/which-milk-is-best-for-weight-loss\/\">Which Milk Is Best For Weight Loss: Should We Demonize This Calcium-Packed Drink?<\/a><\/span><\/i><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Grains_And_Starches\"><\/span><b>Grains And Starches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Frozen <\/span><a href=\"https:\/\/betterme.world\/articles\/potato-diet\/\"><span style=\"font-weight: 400;\">potato<\/span><\/a><span style=\"font-weight: 400;\"> foods with milk or lactose, dry cereal with milk, instant mashed potato mixes, baked goods made with milk (breads, muffins, biscuits, rolls, etc.), pancakes or waffles made with milk products.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Fats\"><\/span><b>Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cream cheese, margarine with milk or cream, party dips, sometimes butter. Butter is very low in lactose and is usually well tolerated even by those with lactose intolerance. Only those who are highly sensitive to lactose may need to avoid butter.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lactose_Free_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/10-2.png\" alt=\"lactose-free diet\" width=\"1152\" height=\"648\" \/><\/a><\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Fruits_And_Vegetables\"><\/span><b>Fruits And Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/betterme.world\/articles\/what-fruits-are-high-in-protein\/\"><span style=\"font-weight: 400;\">Fruits<\/span><\/a><span style=\"font-weight: 400;\"> or vegetables processed with lactose, vegetables coated in batter, creamed vegetables, fruit smoothies made with yogurt or milk.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Meats_Fish_Poultry_Eggs_Etc\"><\/span><b>Meats, Fish, Poultry, Eggs, Etc.<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Meats in cream sauces, omelets or souffle with milk, processed meats with milk or lactose, breaded or batter-dipped meat, fish, or poultry.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Soups_Sauces_And_Seasoning\"><\/span><b>Soups, Sauces, And Seasoning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cream soups, whipped cream, white sauces and gravies, soup mixes with milk products, chowders.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Desserts_And_Sweets\"><\/span><b>Desserts And Sweets<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cream or cheese-filled pastries, fudge, coated <\/span><a href=\"https:\/\/betterme.world\/articles\/keto-friendly-candy\/\"><span style=\"font-weight: 400;\">candies<\/span><\/a><span style=\"font-weight: 400;\"> and chocolates, pudding and custard, toffee, butterscotch or caramels, any cookies, cakes, pies, pastries, desserts with milk.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Food_Ingredients\"><\/span><b>Food Ingredients<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Milk powder, protein and solids, nonfat dry milk, whey, whey solids, or protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To ensure that you won\u2019t consume any food that contains lactose, always check the labels.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lactose_Free_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4590.png\" alt=\"lactose-free diet\" width=\"1152\" height=\"648\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_You_Can_Eat_Or_Drink_On_A_Lactose-Free_Diet\"><\/span>What You Can Eat Or Drink On A Lactose-Free Diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It should be clear by now, that this nutritional plan allows you to consume any type of food, as long as it is lactose-free. Here are some examples of such foods from the above-listed categories (<\/span><a href=\"https:\/\/www.ohsu.edu\/sites\/default\/files\/2019-06\/Lactose-Controlled-Food-Lists.pdf\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.urmc.rochester.edu\/childrens-hospital\/nutrition\/lactose-free.aspx\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Dairy-2\"><\/span><b>Dairy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lactose-free milk, non-dairy creamers, non-dairy whipped topping, <\/span><a href=\"https:\/\/betterme.world\/articles\/which-milk-is-best-for-weight-loss\/\"><span style=\"font-weight: 400;\">almond, rice or soy milk<\/span><\/a><span style=\"font-weight: 400;\">, soy yogurt or soy cheese, almond milk or cheese, soy-based sour cream.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Grains_And_Starches-2\"><\/span><b>Grains And Starches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Potatoes, <\/span><a href=\"https:\/\/betterme.world\/articles\/rice-diet\/\"><span style=\"font-weight: 400;\">rice<\/span><\/a><span style=\"font-weight: 400;\">, barley, pasta, noodles, macaroni, breads made without milk, saltines and whole grain crackers, cereals made without milk.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Fats-2\"><\/span><b>Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Vegetable, nut and seed oils, shortenings, margarine without butter or milk,\u00a0for most people butter is well tolerated, but it depends on the individual.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Fruits_And_Cegetables\"><\/span><b>Fruits And Cegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Any fresh fruits and vegetables, fruit and vegetable juices, cooked or baked fruits and vegetables without milk products.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Meats_Fish_Poultry_Eggs_Etc-2\"><\/span><b>Meats, Fish, Poultry, Eggs, Etc.<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Any fresh cooked plain meats, fish, poultry and <\/span><a href=\"https:\/\/betterme.world\/articles\/egg-diet\/\"><span style=\"font-weight: 400;\">eggs<\/span><\/a><span style=\"font-weight: 400;\">, peanut butter, nuts and seeds, soy cheeses, cooked dried <\/span><a href=\"https:\/\/betterme.world\/articles\/are-peas-good-for-you-losing-weight\/\"><span style=\"font-weight: 400;\">peas<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/betterme.world\/articles\/bean-diet\/\"><span style=\"font-weight: 400;\">beans<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Soups_Sauces_And_Seasonings\"><\/span><b>Soups, Sauces, And Seasonings<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Vegetable, meat, or fish soups without milk, broth, bouillon, consomm\u00e9, gravies made with water, plain herbs, and spices.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Sweets_And_Desserts\"><\/span><b>Sweets And Desserts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Dairy-free frozen desserts, frozen pureed fruit bars, fruit ices and sorbets, <\/span><a href=\"https:\/\/betterme.world\/articles\/is-jelly-vegan\/\"><span style=\"font-weight: 400;\">jellies<\/span><\/a><span style=\"font-weight: 400;\">, jams, preserves, gelatin desserts without dairy, honey, sugar, syrups, lactose-free pies, cakes, and other baked goods.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lactose_Free_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-4.jpg\" alt=\"lactose-free diet\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dairy_Alternatives_To_Consume_While_Following_A_Lactose-Free_Diet\"><\/span><b>Dairy Alternatives To Consume While Following A Lactose-Free Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When talking about the lactose-free diet, sometimes people ask such questions as \u201cWhat can I eat on a lactose and <\/span><a href=\"https:\/\/betterme.world\/articles\/gluten-free-meal-plan\/\"><span style=\"font-weight: 400;\">gluten-free<\/span><\/a><span style=\"font-weight: 400;\"> diet?\u201d, or \u201cWhat <\/span><span style=\"font-weight: 400;\">protein<\/span><span style=\"font-weight: 400;\"> can I eat on a lactose-free diet?\u201d. As you may already know, dairy is a great source of various vital nutrients. Following a diet that completely bans all dairy products may lead to nutrient deficiencies that in turn causes a slew of health problems. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">That is why, if you want to go lactose-free, you should carefully plan your meals, so that you would receive all the essential components which are present in dairy, without consuming lactose. Luckily, there are numerous dairy alternatives and foods that contain the same components, so here are some of the foods that can help you maintain a healthy <\/span><a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\"><span style=\"font-weight: 400;\">nutritional balance<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Protein\"><\/span><b>Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Proteins are building blocks of your body. They are necessary for the proper functioning of your system and can greatly aid in weight loss, prolonging the feeling of fullness and preserving lean muscle mass (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321522\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Although dairy is rich in protein, it is not the main source of this nutrient in a regular diet. Some of the main high-protein foods are meats, fish, eggs, beans, and legumes. Great vegetarian options include <\/span><a href=\"https:\/\/betterme.world\/articles\/tofu-keto-diet\/\"><span style=\"font-weight: 400;\">tofu<\/span><\/a><span style=\"font-weight: 400;\">, legumes, and whole grains.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3-day-egg-diet\/\">3 Day Egg Diet: Can It Up Your Protein Intake And Kick Weight Loss Up A Notch?<\/a><br \/>\n<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lactose_Free_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4306.png\" alt=\"lactose-free diet\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/i><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Calcium\"><\/span><b>Calcium<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calcium is essential for your bone health, muscle contraction regulation, and blood clotting. Since dairy is one of the main sources of that mineral in a regular diet, you may need to find more lactose-free sources of this micronutrient, when following this nutritional plan. Alternative calcium sources include leafy greens (kale, <\/span><a href=\"https:\/\/betterme.world\/articles\/is-spinach-good-for-weight-loss\/\"><span style=\"font-weight: 400;\">spinach<\/span><\/a><span style=\"font-weight: 400;\">, cabbage, broccoli, okra), soya beans, tofu, nuts, salmon, sardines, almonds, shellfish, calcium-fortified orange juice, and dried beans (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/lactose-intolerance\/treatment\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ohsu.edu\/sites\/default\/files\/2019-06\/Lactose-Controlled-Food-Lists.pdf\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Vitamin_D\"><\/span><b>Vitamin D<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another essential micronutrient found in dairy is vitamin D. It promotes healthy bones, reinforces the immune system, boosts brain health, stabilizes the nervous system, helps in insulin regulation and diabetes management, and supports the proper functioning of lung and cardiovascular systems (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/161618\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). You can obtain vitamin D from exposure to natural sunlight, and consumption of fatty fish, eggs, fish liver oils, and fortified products (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/180120\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lactose-Free_Diet_Benefits\"><\/span><b>Lactose-Free Diet Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Besides the obvious reduction of unpleasant symptoms in lactose-intolerant people, there are a couple of other lactose-free diet benefits. Since the main rule of this diet is to avoid the consumption of lactose, which is found in dairy products, its benefits are the same as those of a dairy-free diet. So, without further ado, here are the main benefits of ditching dairy for your health (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323411\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Hormones_And_Steroids\"><\/span><b>Avoid Hormones And Steroids<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sometimes the reason why people decide to start a dairy-free diet is to avoid the steroids or hormones, which may be present in milk. A 2015 review found that even a small number of hormones and steroids in milk may cause undesirable effects on the body. The authors, however, mentioned that more research is needed (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4524299\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lactose_Free_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/4-8.jpg\" alt=\"lactose-free diet\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Lower_Risk_Of_Cancer\"><\/span><b>Lower Risk Of Cancer<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A 2017 review states that vegans, who avoid consuming animal products, among which is dairy, had a lower risk of cancer (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26853923\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). However, this may not be linked directly to dairy, since they also avoid fish, meat, eggs, etc.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Reduce_Acne\"><\/span><b>Reduce Acne<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although there is not sufficient concrete evidence that going dairy-free will clear up your acne, some research shows that it may reduce the negative impact of dairy on the state of your skin (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/dairy-and-acne\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lactose_Free_Diet\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<br \/>\n<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lactose_Free_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/21.jpg\" alt=\"lactose-free \" width=\"1920\" height=\"1080\" \/><\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lactose-Free_Diet_For_Weight_Loss\"><\/span><b>Lactose-Free Diet For Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The concept of a lactose-free diet for weight loss gains more popularity with each day. But is this nutritional plan really that effective at helping you shed pounds? Despite some claims of lactose-free diet followers, ditching dairy does not necessarily mean that you will start losing weight. Although in some cases this nutritional plan leads to weight loss, it is not its main purpose and happens only because by eliminating dairy you cut a lot of fats and calories. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you may already know, dairy is relatively rich in fats, and fats in turn are the richest in calories compared to other nutrients (<\/span><a href=\"https:\/\/www.nal.usda.gov\/fnic\/how-many-calories-are-one-gram-fat-carbohydrate-or-protein\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). However, it is not the limitation of dairy itself that leads to weight loss, but the way in which it was consumed. If you reduce the consumption of dairy products by avoiding pizza, mac and cheese, and grilled cheese sandwiches, and substitute it with healthy low-calorie nutrient-dense food, you may create a caloric deficit, which will make you lose weight. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if you substitute dairy with <\/span><a href=\"https:\/\/betterme.world\/articles\/fattening-foods\/\"><span style=\"font-weight: 400;\">fattening food<\/span><span style=\"font-weight: 400;\">s<\/span><\/a><span style=\"font-weight: 400;\"> rich in empty calories, you shouldn\u2019t expect the desired result. In other words, if you want to safely lose weight with the help of a lactose-free diet, you still need to pay attention to your caloric intake and plan your meals in such a way that they will provide you with the proper amount of all vital nutrients that were otherwise consumed with dairy.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lactose_Free_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4277.png\" alt=\"lactose-free \" width=\"1152\" height=\"648\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lactose-Free_Diet_Plan_Sample\"><\/span><b>Lactose-Free Diet Plan Sample<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are searching for how to start a lactose-free diet, then today is your lucky day. Here is a 1-day lactose-free diet menu sample for you to understand how to plan your meals:<\/span><\/p>\n<p><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> 2 boiled eggs, 2 slices whole-grain bread, 1 tablespoon peanut butter, a cup of unsweetened herbal tea<\/span><\/p>\n<p><b><i>Calories:<\/i><\/b><span style=\"font-weight: 400;\"> 444, <\/span><b><i>carbs<\/i><\/b><span style=\"font-weight: 400;\">: 32g, <\/span><b><i>fats<\/i><\/b><span style=\"font-weight: 400;\">: 26.8g, <\/span><b><i>protein:<\/i><\/b><span style=\"font-weight: 400;\"> 25.1g<\/span><\/p>\n<p><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 4 oz salmon, 1 cup brown rice, 1 cup broccoli\u00a0<\/span><\/p>\n<p><b><i>Calories:<\/i><\/b><span style=\"font-weight: 400;\"> 419, <\/span><b><i>carbs<\/i><\/b><span style=\"font-weight: 400;\">: 47.7g, <\/span><b><i>fats<\/i><\/b><span style=\"font-weight: 400;\">: 8.6g, <\/span><b><i>protein:<\/i><\/b><span style=\"font-weight: 400;\"> 28.5g<\/span><\/p>\n<p><b>Snack: <\/b><span style=\"font-weight: 400;\">10 almonds, 1 cup grapes<\/span><\/p>\n<p><b><i>Calories:<\/i><\/b><span style=\"font-weight: 400;\"> 131, <\/span><b><i>carbs<\/i><\/b><span style=\"font-weight: 400;\">: 18.4g, <\/span><b><i>fats<\/i><\/b><span style=\"font-weight: 400;\">: 6.3g, <\/span><b><i>protein:<\/i><\/b><span style=\"font-weight: 400;\"> 3.1g<\/span><\/p>\n<p><b>Dinner: <\/b><span style=\"font-weight: 400;\">4 oz grilled chicken, 1 cup sweet potato, 1 cup green beans, \u00bd tablespoon olive oil spread, 1 cup kale, 1 medium apple<\/span><\/p>\n<p><b><i>Calories:<\/i><\/b><span style=\"font-weight: 400;\"> 512, <\/span><b><i>carbs<\/i><\/b><span style=\"font-weight: 400;\">: 87g, <\/span><b><i>fats<\/i><\/b><span style=\"font-weight: 400;\">: 5.8g, <\/span><b><i>protein:<\/i><\/b><span style=\"font-weight: 400;\"> 32.7g<\/span><\/p>\n<p><b><i>Total<\/i><\/b> <b><i>calories:<\/i><\/b><span style=\"font-weight: 400;\"> 1506, <\/span><b><i>carbs<\/i><\/b><span style=\"font-weight: 400;\">: 185.1g, <\/span><b><i>fats<\/i><\/b><span style=\"font-weight: 400;\">: 47.5g, <\/span><b><i>protein:<\/i><\/b><span style=\"font-weight: 400;\"> 89.4g<br \/>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lactose_Free_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/span><\/p>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><strong>DISCLAIMER:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><strong>SOURCES:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323411\"><span style=\"font-weight: 400;\">Dairy alternatives: How to replace milk, cheese, butter, and more<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/dairy-and-acne\"><span style=\"font-weight: 400;\">Dairy and acne: What is the relationship?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/lactose-intolerance\/eating-diet-nutrition\"><span style=\"font-weight: 400;\">Eating, Diet, &amp; Nutrition for Lactose Intolerance<\/span><\/a><span style=\"font-weight: 400;\"> (2018, niddk.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4524299\/\"><span style=\"font-weight: 400;\">Hormones in Dairy Foods and Their Impact on Public Health &#8211; A Narrative Review Article<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nal.usda.gov\/fnic\/how-many-calories-are-one-gram-fat-carbohydrate-or-protein\"><span style=\"font-weight: 400;\">How many calories are in one gram of fat, carbohydrate, or protein?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., nal.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/lactose-intolerance\/symptoms-causes\/syc-20374232\"><span style=\"font-weight: 400;\">Lactose intolerance<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nhs.uk\/conditions\/lactose-intolerance\/treatment\/\"><span style=\"font-weight: 400;\">Lactose intolerance Treatment<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nhs.uk)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/180120\"><span style=\"font-weight: 400;\">Lactose intolerance: What you need to know<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ohsu.edu\/sites\/default\/files\/2019-06\/Lactose-Controlled-Food-Lists.pdf\"><span style=\"font-weight: 400;\">Lactose-Controlled Food Lists<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., ohsu.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.urmc.rochester.edu\/childrens-hospital\/nutrition\/lactose-free.aspx\"><span style=\"font-weight: 400;\">Lactose-Free Diet<\/span><\/a> <span style=\"font-weight: 400;\">(n.d., urmc.rochester.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26853923\/\"><span style=\"font-weight: 400;\">Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies<\/span><\/a><span style=\"font-weight: 400;\"> (2017, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/161618\"><span style=\"font-weight: 400;\">What are the health benefits of vitamin D?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321522\">What foods are high in protein?<\/a> (2020, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>What Is A Lactose-Free Diet? Although the first thing that comes to mind when you hear the word \u201cdiet\u201d is weight loss, not all nutritional plans aim at that result. Some diets are designed to help you reach a desirable weight, while some are focused on improving or maintaining your health. A lactose-free diet belongs [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10609,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[102,87],"class_list":["post-10604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lactose-Free Diet: Can Ditching Dairy Help You Slim Down? - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about the lactose-free diet? In this article you will find out whether this method of managing lactose intolerance is good for weight loss.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lactose-Free Diet: Can Ditching Dairy Help You Slim Down?\" \/>\n<meta property=\"og:description\" content=\"Are you curious about the lactose-free diet? In this article you will find out whether this method of managing lactose intolerance is good for weight loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1014806719.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"N. Midland, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"N. Midland, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/lactose-free-diet\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f6a92d29eb756b3d5bbcac4a61a93dfa\"},\"headline\":\"Lactose-Free Diet: Can Ditching Dairy Help You Slim Down?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/lactose-free-diet\/\"},\"wordCount\":2144,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1014806719.jpg\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>What Is A Lactose-Free Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Although the first thing that comes to mind when you hear the word \u201cdiet\u201d is weight loss, not all nutritional plans aim at that result. Some diets are designed to help you reach a desirable weight, while some are focused on improving or maintaining your health. A lactose-free diet belongs to the second category, since it is necessary for people who have trouble digesting <\/span><a href=\\\"https:\/\/betterme.world\/articles\/lactose-intolerance-weight-loss\/\\\"><span style=\\\"font-weight: 400;\\\">lactose<\/span><\/a><span style=\\\"font-weight: 400;\\\">.\\r\\n<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Those who suffer from this medical condition cannot properly process lactose \u2013 a sugar found in <\/span><a href=\\\"https:\/\/betterme.world\/articles\/milk-diet-for-weight-loss\/\\\"><span style=\\\"font-weight: 400;\\\">milk<\/span><\/a><span style=\\\"font-weight: 400;\\\"> and dairy products. This happens because their digestive system produces not enough enzyme lactase (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/180120\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">). If a lactose intolerant person consumes foods that contain lactose, they may experience such unpleasant symptoms as bloating, diarrhea, nausea, stomach cramps and sometimes vomiting (<\/span><a href=\\\"https:\/\/www.mayoclinic.org\/diseases-conditions\/lactose-intolerance\/symptoms-causes\/syc-20374232\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Since consumption of lactose leads to such reactions, the lactose-free diet was designed to prevent these symptoms. That is why it is only logical that a lactose-free diet bans the consumption of foods that contain lactose.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Although there are different types of this nutritional plan, among which lactose-free <\/span><a href=\\\"https:\/\/betterme.wo ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/lactose-free-diet\/\",\"url\":\"https:\/\/betterme.world\/articles\/lactose-free-diet\/\",\"name\":\"Lactose-Free Diet: Can Ditching Dairy Help You Slim Down? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/lactose-free-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1014806719.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you curious about the lactose-free diet? 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Midland, Kristen Fleming, RD","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/lactose-free-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/lactose-free-diet\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f6a92d29eb756b3d5bbcac4a61a93dfa"},"headline":"Lactose-Free Diet: Can Ditching Dairy Help You Slim Down?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/lactose-free-diet\/"},"wordCount":2144,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/lactose-free-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1014806719.jpg","articleSection":["Diets","Meal Plans"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>What Is A Lactose-Free Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Although the first thing that comes to mind when you hear the word \u201cdiet\u201d is weight loss, not all nutritional plans aim at that result. Some diets are designed to help you reach a desirable weight, while some are focused on improving or maintaining your health. A lactose-free diet belongs to the second category, since it is necessary for people who have trouble digesting <\/span><a href=\"https:\/\/betterme.world\/articles\/lactose-intolerance-weight-loss\/\"><span style=\"font-weight: 400;\">lactose<\/span><\/a><span style=\"font-weight: 400;\">.\r\n<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Those who suffer from this medical condition cannot properly process lactose \u2013 a sugar found in <\/span><a href=\"https:\/\/betterme.world\/articles\/milk-diet-for-weight-loss\/\"><span style=\"font-weight: 400;\">milk<\/span><\/a><span style=\"font-weight: 400;\"> and dairy products. This happens because their digestive system produces not enough enzyme lactase (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/180120\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). If a lactose intolerant person consumes foods that contain lactose, they may experience such unpleasant symptoms as bloating, diarrhea, nausea, stomach cramps and sometimes vomiting (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/lactose-intolerance\/symptoms-causes\/syc-20374232\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Since consumption of lactose leads to such reactions, the lactose-free diet was designed to prevent these symptoms. That is why it is only logical that a lactose-free diet bans the consumption of foods that contain lactose.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Although there are different types of this nutritional plan, among which lactose-free <\/span><a href=\"https:\/\/betterme.wo ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/lactose-free-diet\/","url":"https:\/\/betterme.world\/articles\/lactose-free-diet\/","name":"Lactose-Free Diet: Can Ditching Dairy Help You Slim Down? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/lactose-free-diet\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/lactose-free-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1014806719.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you curious about the lactose-free diet? 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