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Lactose is a type of sugar naturally found in cow’s milk and other
dairy products. People need an enzyme in the small intestine, called
lactase, to digest lactose. Babies and children have plenty of lactase
but many adults, as many as 60 percent, no longer make enough of
it. Lactose intolerance occurs when lactose cannot be digested. But
not all dairy products have to be avoided. Yogurt, especially Greek
yogurt, and kefir, which is a drinkable yogurt, have good live bac-
teria, called probiotics, which help digest the lactose. Also, hard
cheeses such as Cheddar or Parmesan have no lactose since lactose
is in the watery part of milk. It’s best to avoid frozen yogurt, how-
ever, unless real yogurt is used. The label should having the wording
“live, active cultures” or “probiotics” to let you know. While those
who are lactose intolerant need to stay away from cow’s milk, there
are many easy-to-find, nutritious, and delicious alternatives avail-
able, such as almond milk, coconut milk, and soy milk.
With both gluten and dairy, listen to your body. Try various
products and pay attention to how you feel after you’ve eaten them.
And consult your physician if you have any questions about your
body’s reaction to foods.

Get to Know Unfamiliar Ingredients

Pretty soon, your pantry will transform into a clean eating pantry.
For the most part, you will recognize all of the ingredients, but there
are a few items that may be new to you. Here’s a snapshot:

Grains and seeds: Farro, quinoa, barley, flaxseed, steel-cut oats,
and chia seeds are all high-fiber and high-protein foods to add to
your diet. In addition to helping you feel full and aiding your diges-
tion, they are full of healthy vitamins and minerals.

Arrowroot powder: Also known as arrowroot starch, this natu-
ral product is an alternative to cornstarch or flour for thickening
liquids. Cornstarch is derived from corn grown with genetically
modified organisms (GMOs), and the process to create cornstarch
involves using chemicals to transform corn into a powder. Arrow-
root powder, on the other hand, is created by removing the starch
from the plant’s root by a mashing and filtering process.

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