Lactose Intolerance

Go lactose-free

We understand that it can be difficult to find the foods you need when you have dietary restrictions and we know that for a variety of reasons, more and more people are choosing a lactose-free diet. That's why you'll find a variety of lactose-free foods available at Hannaford, including milk, cheese, yogurt, and ice cream. For almost any recipe you have, you'll find the ingredients for great, healthy, lactose-free alternatives when you shop Hannaford.

"Lactose intolerant" does not mean avoidance of dairy foods. In fact, with the right portion size, research shows that people who have trouble digesting lactose can actually enjoy dairy food daily.

According to the Maine Dairy Council, the following tips may help lactose intolerant people enjoy dairy to get the essential nutrients and bone-building calcium you need to stay healthy:

• Start with small portions of dairy first. Then slowly increase the serving size of the dairy foods you eat. When you notice symptoms, you will know your limit for the amount of lactose you can handle at one sitting.
• Drink milk with other foods and not on an empty stomach. Solid foods slow digestion and allow the body more time to digest lactose, which help prevent symptoms.
• When milk is used to make cheese, most of the lactose is removed. Aged hard cheeses, such as cheddar, Colby, Swiss, and Parmesan are particularly low in lactose.
• Look for cultured milk products, such as yogurt with live active cultures or "friendly" bacteria, to help digest lactose.

These tips may not apply to everyone. Follow the advice from your doctor or ask our registered dietitian for advice.

Lactose-free Alternatives

• Cheese: Choose hard cheeses. Cabot cheddar is a good lactose-free choice.
• Milk: Try lactose-free milks such as Lactaid, which are made with 100% milk.
• Soy: Soy is a great alternative which can be found in many products in our dairy & frozen cases or Nature's Place section.
• Yogurt: Choose yogurts with probiotics to help with digestion, or choose yogurts made with soy.
• Ice Cream: Choose ice cream or frozen yogurts made with soy.

A favorite lactose-free recipe: Black Bean Chili Dip

Makes 2 cups

Ingredients:

1 can (15-oz.) black beans, rinsed, drained, and partially mashed
1/2 cup canned whole-kernel corn, drained
1/3 cup salsa
1/4 cup water
2 tsp. chili powder
1 1/4 cups (5 oz.) 75% or 50% Reduced-Fat Cabot Cheddar Cheese, grated
2 Tbsp. canned green chiles, drained

Instructions:

• Preheat oven to 375° F. Combine beans, corn, salsa, water, and chili powder; pour into small casserole dish coated with cooking spray.
• Sprinkle with cheese and green chiles.
• Cover and bake for 30 minutes or until cheese is melted and filling is bubbling. Uncover; cook an additional 5 minutes. Serve with tortilla chips.

Nutrition Facts:
Serving Size 1/8 cup, Calories 69, Total Fat 2g, Saturated Fat 1g, Sodium 259mg, Carbohydrates 8g, Dietary Fiber 2g, Protein 7g, Calcium 140mg

Recipe provided by cabotcheese.coop