Milk – Lactose-free milk is available in national and local store brand varieties. Make mashed potatoes or gravy with lactose free milk. Choose easy side dishes like skillet creamed corn or yellow squash casserole. Give Santa lactose free milk with his cookies on Christmas Eve. Try hot chocolate made with lactose free milk.
Cheese – Top mashed potatoes or casseroles with hard aged cheeses like Swiss or Cheddar. These cheeses are naturally low in lactose and are a good source of calcium, phosphorus and protein.
Yogurt – Yogurt with live active cultures helps the body’s ability to digest lactose. Greek yogurt is a good replacement for sour cream in holiday baking. It has more protein than regular yogurt and also provides dietary calcium.
Eggnog – For this holiday favorite substitute lactose free milk in place of regular milk.
Flavored Milk - Studies show that flavored milk is more easily digested than plain milk for people with lactose intolerance.
Lactose intolerance is not a disease or allergy. Lactose intolerance is the inability to digest the lactose sugar found in dairy foods like milk, yogurt, cheese and ice cream. The good news is even with a food sensitivity like lactose intolerance, you can still enjoy a rich, balanced diet.
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Tracy Noerper, MS, RD, LDN, SNS