Jump to content

Lactose intolerance

Recommended Posts

  • Fats

    • Cooking fats: animal fats* including duck fat, goat fat, lard (pig fat), and tallow (beef fat), clarified butter*, ghee* (* – must be pastured or 100% grass-fed and organic), coconut oil, extra-virgin olive oil (cook at low heat for a short time only). Unrefined red palm oil is also listed as good, but most people don’t like it as much as coconut oil

    • Eating fats and nuts: avocado oil, cashews, coconut butter, coconut meat/flakes, coconut milk (canned), hazelnuts/filberts, macadamia nuts, macadamia butter, olives (all)

  • Occasional nuts and seeds: almonds, almond butter, brazil nuts, pecans, pistachio

Limit nuts and seeds: flax seeds, pine nuts, pumpkin seeds/pepitas, sesame seeds, sunflower seeds, sunflower seed butter, walnuts

Don’t use nuts, seeds, and nut butters as your primary fat source

Meal planning: Choose one or more fat sources per meal. Add in these quantities, per person per meal: Oils (olive oil, macadamia nut oil, coconut oil, etc.): 1-2 thumb-sized portions. Butters (coconut butter, nut butters, clarified butter and ghee): 12 thumb-sized portions. Olives: 1-2 open (heaping) handfuls. Coconut (meal/flakes): 1-2 open (heaping) handfuls.  Avocado: half to one avocado. Coconut milk: between ¼ to ½ of a (14 oz.) can. Feel free to add more than these recommended quantities, but never add less – do not cut your fat intake below the low end of the range.

Link to comment
Share on other sites

  • Moderators

Ghee or clarified butter has the milk solids removed and may be okay for some people with lactose intolerance.

However, there are plenty of other options for cooking fats. Try coconut oil (if you don't like coconut flavor, look for refined rather than unrefined/virgin), macadamia nut oil, avocado oil, lard, tallow or schmaltz.

For fats to add after cooking, try olive oil or dressings made from it, mayo, avocado, olives, coconut milk or flakes, or occasionally some nuts or seeds. You could easily do a whole30 with no ghee or clarified butter at all.

Link to comment
Share on other sites

  • 3 weeks later...


This topic is now archived and is closed to further replies.

  • Create New...