Call us: 
+65 6264-2836
#21-11/12 Royal Square Medical Centre
Mon - Fri : 9am - 5pm, Sat : 9am - 1pm
Follow us on:

Lactose Free Diet

Oat, coconut and almond milk, non-dairy vegan drink

What Is a Lactose Free Diet?

It’s a diet that limits foods containing lactose, such as milk, dairy and processed food.

® Please find below the list of the foods you should replace with the lactose free products:

  • milk (you can replace it with lactose free milk, you can find different brand like Arla, Cowhead, Harvey Fresh, Paul’s Zymil, Organic Valley, etc… Alternatively you can also use almond or oat or rice milk with added calcium, but I recommend to use lactose free milk as a first choice if possible);
  • yogurt and greek yogurt (usually they are well tolerated, but if you feel discomfort you can replace them with lactose free yogurt or nuts yogurt or coconut yogurt. Please prefer the lactose free yogurt instead of the vegetable alternatives, because it contains good probiotics. You can find it form different brands: Rachel’s organic brand in Redmart, Liddells, Green Valley Organic, Yoplait, etc..);
  • fresh soft cheese like cottage cheese, ricotta, melted cheese, mozzarella di bufala, mozzarella and creamy type cheeses, paneer (you can replace them with pasteurised hard cheeses like Parmesan cheese, Emmenthal, Gruyere, Cheddar, Comte or Gauda or Feta or other hard cheeses);
  • butter (it contains a little percentage of lactose, so if you use it sometimes in small amount, it should not be a problem, usually ghee butter has less lactose).

® Lactose is also added to a different products. You may need to check the food labels looking for: milk, milk powder, evaporated milk, condensed milk, non-fat dry milk powder, dry milk solids, milk cream, cream, curd, whey, lactose.

List of food:

  • processed meat and fish (cooked ham, chicken ham, turkey ham, sausages, hot dogs, meat ball or fish ball, pâtés);
  • processed foods (snacks, meal replacement powders/bars, protein powders/bars or energetic bars, vegetarian ready to eat foods, etc..);
  • gravy stock powder;
  • pasta or vegetables with cream/sauces;
  • biscuits, croissants, cakes (if you do them at home you can use lactose free milk or yogurt);
  • tea or coffee added with milk or milk powders;
  • smoothies (you can do it with lactose free milk or vegetables milk alternatives);
  • bread (with milk or cheese);
  • breakfast cereals;
  • chocolate, also the extra dark;
  • ice cream: you can choose the fruit flavours because they are made with water and fruit;
  • fast food (meat, ham, bread and fries).
Lactose Free Icon

Related Articles

Is colonic irrigation or colon cleansing worth doing?

Our brains and gastrointestinal systems are closely connected. This means that a troubled intestine can send troubling signals to the brain, and vice versa. With gut health being of utmost importance to our overall health and wholeness, it’s little wonder that colonic irrigation has now become a popular complementary therapy. In this article, let’s explore […]
Woman with abdominal pain

Does food intolerance get worse as we age?

Remember when you could enjoy a particular food in the past, but not so anymore without any stomach issues? That is the journey of ageing — apart from getting some wrinkles here and there, our digestion goes through changes as well. This change is known as food intolerance, an occurrence that can affect anyone at […]
Allergy food

Celiac disease: What are my chances of getting another autoimmune disorder?

At my clinic, we treat celiac disease, an autoimmune disorder that’s triggered by eating gluten. Gluten is a protein found commonly in wheat, rye and barley. If patients with celiac disease consume food with gluten, their immune system flares up by damaging the small intestine. By damage, it means experiencing digestive symptoms like diarrhoea, vomiting, […]

Food Intolerances

Do food intolerances developed over time? Yes, the food intolerance can be developed over time and this is because we became unable to digest some foods. The inability to digest foods is related to a reduced enzymatic activity or a sensitivity to a different food or chemicals. For celiac disease, which is an autoimmune condition, […]
Different types of food

What is the PUFApro Test?

What is PUFApro? PUFApro is a comprehensive test which allows you to obtain a full overview of your fatty acid profile in order to make decisions regarding your diet and lifestyle to improve overall health and wellbeing. When to use PUFApro? Why it is important? Essential fatty acids (EFA’s) are fundamental nutrients for humans because they cannot […]
Picture of many different type of healthy fruits and vegetables

Crohn's Disease Exclusion Diet (CDED)

The diet has a crucial role in modulating intestinal inflammation and the risk of inflammatory bowel disease, so the avoidance and/or reduction of proinflammatory foods is considered a good practice for disease prevention. The CDED is a diet which exclude or limit exposure to foods that may negatively affect the microbiome or alter intestinal barrier […]
Mediterranean diet concept flat lay

The Mediterranean Diet

The Mediterranean Diet The Mediterranean diet has definitely taken hold everywhere around the world, becoming a real trend, but what does it really mean? This diet represents the expression of the lifestyle developed by the population of the Mediterranean area over the years. In fact, the word Diet that in Greek is “Diaita” means way […]
Food for planetary health diet

The Flexitarian Diet

Flexitarianism Flexitarianism has definitely taken hold everywhere around the world, becoming a real trend. It’s a new concept of diet, that gives more flexibility combining vegetable proteins with animal proteins few times a week. The main pillar of the vegetarian diet consists in consuming mainly legumes, vegetables, cereals, seeds and good fats. The legumes are […]
Dried fruits on tablecloth

Soaking and Boiling Guideline

GUIDELINE The soaking of legumes, dried fruits, seeds, quinoa and amahrant is necessary to reduce the fermentation process in the intestine and remove all the substances (phytic acid and saponins) that inhibit the absorption of certain minerals. HOW TO DO THE SOAKING Legumes à overnight soaking (12-24-48 h) using warm water (1 cup per 5 g […]
Healthy snacks in a plate

Snack and Lunch Ideas

Snacks ideas Oat biscuits à our picture (made with oat, banana, grated coconut, chestnuts flour, nuts/seeds) You can also add chocolate or cranberries. Oat tahini biscuits à I do not have pictures (made with oat, tahini, almon flour and maple syrup, pinch of salt and chocolate) Fruit with chocolate and nuts à I do not have pictures (fruit in pieces […]
1 2 3
Copyright © 2022 - Andrea’s Digestive, Colon, Liver and Gallbladder
Clinic Pte. Ltd. All rights reserved