Information for Lactose-Free and Reduced-Lactose Diets
"Cappuccino - lactose free" by Akane86
Lactose, a sugar contained in milk and foods made with milk, is not easily digestible by many people. The following information sources will be of interest to those who have been diagnosed with lactose intolerance. Many of these resources will also be of interest to people who would like to eliminate or reduce their intake of dairy foods generally, for medical or personal reasons.
Introductory Materials from Government and Medical Sources
Lactose Intolerance (PDF), National Digestive Diseases Information Clearinghouse.
This easy-to-read 8-page fact sheet was published in 2009 by the National Institute of Diabetes and Digestive and Kidney Diseases, which is part of the National Institutes of Health. The fact sheet is a good place to start for an introductory overview of lactose intolerance. It provides a definition of lactose intolerance; a description of causes and symptoms; an overview of management options for people with the condition; and a list of calcium-rich foods that are lactose-free. What I Need to Know About Lactose Intolerance (PDF), National Digestive Diseases Information Clearinghouse. This very easy-to-read 15-page pamphlet was published in 2010, also by the National Institute of Diabetes and Digestive and Kidney Diseases. It provides an introductory overview in a question-and-answer (FAQ) format, addressing questions such as “Who gets lactose intolerance?”, “What should I do if I think my child is lactose intolerant?”, and “How will I know if a food has lactose?” It also includes a pronunciation guide to several words associated with lactose intolerance. Lactose intolerance, Mayo Clinic This is an overview of lactose intolerance from the Mayo Clinic, a well-known and highly-regarded medical facility in Minnesota. It includes sections discussing symptoms, causes, and risk factors; a guide to preparing for an appointment with a doctor; and descriptions of the kinds of dietary changes a person might expect to undertake following a diagnosis. An “Expert answers” section includes a link to an essay about the difference between a food intolerance and a food allergy. Organizations and Online Support Groups
Academy of Nutrition and Dietetics
The website for this organization (formerly the American Dietetic Association) contains information about a wide array of nutritional matters (not just lactose intolerance), and includes a search tool for locating registered dieticians in your area. Lactose Intolerance Support Group, DailyStrength.org
This lactose intolerance support group is one of over 500 support groups hosted by DailyStrength.org, which is a subsidiary of a health and wellness social media company affiliated with the doctor and television personality Mehmet Oz, among others. Videos
Nutrition: How to Eat Healthy With Lactose Intolerance
In this two-minute video, which was produced by eHow Health, Charlotte Lawson, a registered dietician with the Florida Department of Health, discusses lactose intolerance with an emphasis on dairy foods that contain little or no lactose. Healthy Food Choices for Lactose Intolerance
This two-and-a-half-minute video was produced by livestrong.com and consists of a straightforward discussion of lactose intolerance by a school nutritionist in North Carolina. |
Books in the Ann Arbor District Library
The Milk-Free Kitchen: Living Well Without Dairy Products by Beth Kidder.
Boasting "450 family-style recipes," this 1991 general-purpose cookbook includes recipes for a wide range of dishes, including appetizers and candies. Secrets of Lactose-Free Cooking: Over 150 Delicious Dairy-Free and Lactose-Reduced Recipes -- From Breakfast to Dinner by Arlene Burlant.
This 1996 cookbook emphasizes recipes that substitute such products as tofu, soy milk, and soy oil for dairy products. Notice “lactose-reduced” in the title: This book also contains recipes that incorporate reduced-lactose milk, as well as suggestions for limited use of particular lactose-containing products in ways that might reduce digestive discomfort for some people. Dairy-Free Cookbook: Over 250 Recipes for People with Lactose Intolerance or Milk Allergy by Jane Zukin
In addition to recipes, this 1998 book includes chapters about getting enough calcium; caring for children with lactose intolerance or milk allergy; grocery shopping; avoiding medications that contain lactose; and dining out. Healthy Dairy-Free Eating by Mini C.
This 2009 book emphasizes recipes but also includes recommendations of dairy alternatives and tips for shopping, dining out, and cooking for children. Authored by a former chef at a Thai restaurant in London, it includes Thai recipes among a broad range of meat and meatless recipes, including many dishes that incorporate soy cheese. The Intolerant Gourmet: Glorious Food Without Gluten & Lactose by Barbara Kafka.
The 300 recipes in this 2011 book are for dishes that are both lactose-free and gluten-free (wheat-free). The word “gourmet” in the title is highly appropriate: Overall, the recipes seem directed toward more adventurous or advanced cooks. This book might be a bit overwhelming for inexperienced cooks, or for people just starting a new diet. Periodicals
Living Without: The Magazine for People With Allergies and Food Insensitivities
This bimonthly magazine, which bills itself as "a lifestyle guide to achieving better health," is available on the second floor of the Downtown Library in Ann Arbor. The magazine covers an array of dietary restrictions, and publishes recipes that emphasize various combinations of dairy-free, gluten-free, meatless, and egg-free dishes. Typical features include seasonal recipes (Thanksgiving, Christmas, etc.) and profiles of celebrities who have dietary restrictions. Each issue includes a "Subsitution Solutions" page that lists numerous specific cooking replacements for milk, buttermilk, yogurt, and butter. The April-May 2012 issue includes a question-and-answer section about milk allergy. (See also the magazine's website). |