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

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.

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

There are also lactase enzyme supplements available, including Lactaid and other brands. So you don't have to give up all dairy products...you 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.