What is a good breakfast if you have to eat lactose-free?

1. I cannot tolerate lactose, but that is of course in many breakfast products, such as in dairy. What is a healthy breakfast for me?

1. Linda Hogervorst, dietician: Breakfast is also called "the most important meal of the day". While this is a widespread phrase, scientific research has not yet confirmed it. However, people who eat breakfast daily seem to be healthier and able to concentrate better than people who regularly skip breakfast. So it is very good that you want to delve into breakfast a little more.

2. Linda Hogervorst, dietician: Breakfast is also called "the most important meal of the day". While this is a widespread phrase, scientific research has not yet confirmed it. However, people who eat breakfast daily seem to be healthier and able to concentrate better than people who regularly skip breakfast. So it is very good that you want to delve more into breakfast.

Lactose intolerance

1. The average Dutch person consumes a quarter of the daily dairy intake (milk and milk products) during breakfast. However, you indicate that you should eat lactose-free. Lactose is a sugar found in milk and milk products. Your intestines do not tolerate lactose well. A strict diet without milk and milk products then helps to prevent gastrointestinal complaints. Your breakfast will therefore look different from the breakfast of the average Dutch person. It is important that you get tested for lactose intolerance if you have not already done so. Your doctor can refer you to a doctor for this. For example, some people can still tolerate small amounts of lactose. A lactose-restricted diet is sufficient to prevent gastrointestinal complaints. It may also be the case that not lactose, but other factors are the cause of your gastrointestinal complaints. So don't just start on a lactose-free diet.

Lactose-free diet

1. With a lactose-free diet, the following products must be strictly avoided: lactose  cow, goat, sheep and donkey milk soft goat and sheep cheese buttermilk, yogurt, cottage cheese, kefir yogurt and fruit dairy drinks cream cheese, processed cheese, cheese spread, foreign cheese and fresh cheese custard, porridge, pudding, mousse whipped cream, sour cream, crème fraîche coffee creamer, coffee cream butter, low-fat margarine, margarine Examples of products with added lactose: sausage canned soup and sauce Ready-made meals salad dressings sweets, biscuits and cookies bread, bread substitutes, cereals, pancake mix spice blends medication

Ingredient list

1. Sometimes it is difficult to estimate whether a product is lactose-free. If one of the following ingredients is on the packaging of a product, the product always contains milk components (and therefore also lactose): lactose, milk protein, milk sugar, skimmed milk solids, dry milk solids milk powder, skimmed / whole milk powder, milk derivative curd, whey, whey powder, casein, caseinate concentrated butter, butter oil, butter (powder), milk fat, milk salt lactalbumin, lactoferrin, beta-lactoglobulin, lactoperoxidase, lactoval, recaldent, transglutaminase, nisin (E234) For extra help you can purchase an "Allergen-free branded articles list" from the Netherlands Nutrition Center. This is a useful aid in finding lactose-free products.

Lactose-free breakfast

1. A breakfast is healthy if it consists of foods from the Wheel of Five. Examples of a healthy breakfast are: Whole grain bread with healthy toppings. Whole grain breakfast cereals with no added sugar. Low-fat or semi-skimmed dairy, possibly with fruit and / or muesli. The basis for bread (such as: wholemeal bread and brown bread) is usually: flour or flour, water, yeast and salt. In that case bread is lactose-free. Sometimes (part of) the water is replaced by milk. Whether this also applies to your sandwich, it is best to check with your baker or point of sale to be sure. Only spread low-fat margarine or margarine on your sandwich if it says "lactose-free" on the packaging. Alternatively, you can also choose low-fat margarine or soy-based margarine. Examples of lactose-free spreads are: Meat products without additives, such as: smoked meat, fricandeau, roast beef, chicken fillet. Hard Dutch cheese, such as Gouda cheese. Peanut butter, possibly homemade. Sweet fillings, such as: honey, jam and apple syrup. Vegetables, such as: cucumber, radish, celery and carrot. Vegetable spreads, such as: pesto and hummus. Fish, such as homemade tuna salad. Avocado. Fruit, such as: strawberry or banana slices. Egg or egg salad. You can also choose to eat whole grains with dairy. Then use lactose-free milk replacements. These are also suitable for baking, for example, (oatmeal) pancakes. With some fruit, nuts and spices (such as cinnamon) you can make a tasty and filling breakfast in no time. Examples of lactose-free milk replacements are: Soy milk (unsweetened). Lactose-free milk or yogurt. (Nut milks, such as: rice milk, oat milk or almond milk). Soy milk and lactose-free milk or yogurt often have extra vitamins (such as vitamin B2) and calcium added. This makes these complete milk replacers. For variety you can optionally opt for nut milk. Of the above list, nut milk contains the least amount of protein. A dietitian can help put together a complete lactose-free menu for the rest of the day.

Enzyme preparations There will always be times when you have less influence on your nutritional intake. Consider, for example, birthdays and dinners. For such moments there is an extra tool available, namely enzyme preparations. You can buy enzyme preparations at the pharmacy. These preparations contain lactase, the digestive enzyme of lactose. As a result, lactose is still broken down in the small intestine and virtually no gastrointestinal complaints will occur. Linda Hogervorst is a freelance dietician and has a master's degree in Nutrition and Health. She owns the sole proprietorship Into Food. She no longer answers expert questions for Health Net. Do you have a question about nutrition? Send an email to nutritionist Patricia Schutte Do you also have a question? Then ask one of our experts. Always go to your doctor with urgent questions, the experts are not the right person for that. They also don't make diagnoses. You can find the other conditions here. Also read Free recipe booklet: Delicious lactose free Lactose intolerance Lactose-free milk: good for everyone? No cow's milk? Nut drink

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