Quick Answer
Yes, most people who are lactose intolerant can safely eat fried chicken. Fried chicken is cooked in oil, not dairy, so it typically does not contain lactose. The batter or breading may contain small amounts of dairy ingredients like milk or cheese, but a single serving would likely have less than 0.5 grams of lactose. This trace amount is unlikely to cause symptoms in someone with mild to moderate lactose intolerance. Those with severe lactose intolerance may still experience some discomfort from the small lactose content. Overall, fried chicken tends to be a safe food for lactose intolerant individuals when cooked without butter or other dairy products.
What is Lactose Intolerance?
Lactose intolerance is a common digestive disorder where the body cannot properly digest lactose, the natural sugar found in milk and dairy products. Lactose intolerance is caused by a deficiency of the enzyme lactase in the small intestine. Lactase helps break down lactose into simpler sugars called glucose and galactose, which can then be absorbed into the bloodstream.
When lactase is lacking, the undigested lactose travels through the intestines, drawing water into the digestive tract through osmosis. This leads to symptoms like (1):
- Bloating
- Gas
- Abdominal pain
- Diarrhea
- Nausea
The severity of symptoms depends on the amount of lactose consumed and the degree of lactase deficiency. Many people with lactose intolerance can tolerate small amounts of lactose, such as the amount found in a single serving of milk. However, larger doses result in uncomfortable symptoms.
Lactose intolerance varies between individuals based on genetics, ethnicity, age, and other factors. It is estimated that 65% of the global population has some degree of lactose malabsorption due to reduced lactase levels (2). The condition is most prevalent in East Asian and African American populations. Lactose intolerance can develop over time and become more severe with age.
Why Can Most Lactose Intolerant Individuals Eat Fried Chicken?
Fried chicken does not naturally contain lactose, as it is made from chicken rather than dairy ingredients. However, the batter or breading used to coat fried chicken can sometimes include small amounts of milk, butter, cheese, or other dairy products.
A typical batter recipe contains about 1 tablespoon of milk per 1 cup of flour. With a light crispy coating, a single serving of fried chicken would likely provide less than 0.5 grams of lactose (3).
At this tiny dose, most people with lactose intolerance can eat fried chicken without major issues. Up to 12 grams of lactose can be tolerated by individuals with moderate lactose malabsorption. Those with severe lactose intolerance may still experience discomfort from trace amounts (4).
Additionally, frying batter at high heat can degrade some of the lactose content. Heating lactose to temperatures above 375°F (190°C) causes it to break down into simple sugars that are easier to digest (5).
Overall, a single serving of fried chicken cooked without butter or additional dairy usually has such a negligible amount of lactose that it is unlikely to cause significant symptoms. However, those with very low lactase levels may still react.
Tips for Ordering Fried Chicken with Lactose Intolerance
Here are some tips for choosing fried chicken from restaurants and take-outs when lactose intolerant:
Ask About Ingredients
Always check with staff about the ingredients used to coat or season the fried chicken. Some restaurants add butter or cream to flavor their recipes. Opt for batter made with oil and water rather than milk mixtures. Also avoid seasoned fried chicken cooked with creamy sauces.
Choose Leaner Cuts
Chicken wings and breast tenders have less surface area coated with batter compared to larger pieces. Opting for leaner fried chicken cuts can help minimize lactose intake.
Request it Unbreaded
Order fried chicken to be cooked plain without any breading or batter. The chicken will be oils and seasoning only, avoiding any ingredients that may contain traces of dairy.
Avoid Side Dishes With Dairy
Be mindful of accompaniments like biscuits, mashed potatoes, coleslaw, macaroni and cheese, or creamy dipping sauces. These menu items commonly contain milk, butter, sour cream, or cheese.
Take Lactase Supplements
Taking lactase enzyme tablets or drops before eating can help improve digestion of any small amounts of lactose from the meal. This may reduce symptoms in those sensitive.
| Type of Fried Chicken | Lactose Content |
|---|---|
| Plain fried chicken, no batter | Trace amounts |
| Fried chicken with typical flour and egg batter | Less than 0.5 grams lactose per serving |
| Fried chicken coated in cheese or cream-based batter | Moderate lactose content |
| Fried chicken served with cream sauces or dairy-based sides | High lactose content |
Other Foods to Enjoy
In addition to fried chicken, here are some other lactose-free foods that those with lactose intolerance can safely enjoy:
- Grilled chicken or meat
- Fish and seafood
- Eggs
- Fruits and vegetables
- Rice, quinoa, gluten-free grains
- Oils, herbs and spices
- Nuts and seeds
- Fresh juices
- Cheese alternatives like Daiya
When grocery shopping, always check labels and avoid products listing milk, whey, curds, milk solids, or nonfat milk powder. There are many dairy-free alternatives available including plant-based milks, yogurts, ice creams, and cheese substitutes.
Moderate Portion Sizes
When trying new foods, start with a small serving size and see how your body reacts. People with severe lactose intolerance may need to stick to strict dairy-free diets. Those with milder symptoms can usually tolerate up 12 grams of lactose spread throughout the day without ill effects (4).
Pay attention to how different lactose-containing products affect you. For example, hard aged cheeses like cheddar and Swiss have less lactose than soft cheeses and yogurt. By learning your own thresholds, you can manage symptoms while still enjoying some dairy foods.
Should You Avoid All Chicken and Eggs If Lactose Intolerant?
Chicken and eggs themselves do not contain lactose and are fine for the lactose intolerant to eat. Here are some key points:
- Chicken meat has zero lactose unless injected with broth or marinated in a creamy sauce.
- Eggs do not naturally contain lactose.
- Avoid egg dishes prepared with milk like scrambled eggs and omelets.
- When dining out, ask about ingredients used to cook or season the chicken and eggs.
- Some individuals may react to the protein in eggs and chicken. But an allergy is different than lactose intolerance.
In summary, plain chicken and eggs themselves pose no problems. Always check recipes and restaurant food preparation methods to ensure no dairy ingredients are added. With homemade cooking, adapt recipes to exclude milk, butter, and other problematic ingredients.
Is Fried Chicken Healthy for You if Lactose Intolerant?
While fried chicken is relatively low in lactose, it is high in fat and calories. Frying adds a significant amount of oil, increasing the risk of weight gain and heart disease. A 3 ounce serving of fried chicken with skin provides about 15 grams fat and 150 calories (6).
A lactose intolerant diet based around fried and fast foods would promote poor nutrient intake and associated health risks like:
- Obesity
- High cholesterol
- High blood pressure
- Diabetes
- Inflammation
Those sensitive to lactose should meet nutritional needs through healthy low-lactose foods like:
- Lean proteins (eggs, chicken, fish, beans)
- Fruits and vegetables
- Gluten-free whole grains (quinoa, rice, buckwheat)
- Nuts and seeds
- Plant-based dairy alternatives (coconut, almond milk)
Fried chicken and other fast foods should be limited, as the link between fried foods and chronic disease is well established. Those with lactose intolerance can work with a dietitian knowledgeable about dairy alternatives to develop a nutritious, symptom-friendly eating pattern.
Cooking Methods to Reduce Lactose Content
Several cooking techniques can help decrease the lactose content of dairy-containing foods:
Simmering & Boiling
Heating milk low and slow helps break down lactose. Using simmered or boiled milk in cooked foods may be better tolerated compared to cold fresh milk.
High Heat
Exposing foods to very high heat also degrades lactose. This is why baked goods like cookies, pizza, and bread may contain trace amounts even when made with milk ingredients.
Cultured & Aged Dairy
Fermented products like yogurt, kefir, and aged cheeses have reduced lactose since bacteria feed on the lactose during processing. Opt for fully cultured options.
Lactose-Free Alternatives
Many dairy products now have lactose-free versions, from milk and ice cream to cream cheese and sour cream. Check grocery stores for lactose-free selections.
Added Lactase
Some dairy foods have supplemental lactase added to assist with digestion. Lactase breaks down lactose into simpler sugars. Look for lactase-treated milk and ice creams.
Being aware of preparation methods that reduce lactose can provide more flexibility when cooking. While those with severe intolerance still need to avoid all milk-based ingredients, individuals with milder sensitivities may tolerate small amounts of sufficiently processed lactose.
What About Bone Health If Avoiding Dairy?
Milk products are important sources of calcium and vitamin D, nutrients vital for building and maintaining strong bones. This raises concerns about potential effects of long-term dairy avoidance on bone health.
However, studies show that lactose intolerance does not have to compromise bone density if adequate calcium and vitamin D are provided from other food sources or supplements (7).
Good non-dairy calcium options include:
- Leafy greens like kale, broccoli, spinach
- Tofu made with calcium sulfate
- Soy milk and nut milk fortified with calcium and vitamin D
- Canned fish with bones like sardines
- Beans and lentils
- Oranges, figs, and other fruits
- Seeds like chia, sesame, and flax
- Calcium-set tofu
Getting sufficient vitamin D can be more challenging without dairy. Many people require supplements to reach optimal blood levels of vitamin D for bone health. Those avoiding all dairy should have their calcium and vitamin D status monitored by a medical provider.
Conclusion
Most people with lactose intolerance can safely eat small amounts of fried chicken, as it typically contains negligible traces of lactose. Severely lactose intolerant individuals may still react to trace amounts and need to avoid it. Choosing leaner cuts of chicken, ordering it plain or with lactase can help minimize symptoms. While fried chicken is relatively low in lactose, it is high in fat and should be enjoyed in moderation as part of an overall healthy diet. Those eliminating dairy need to ensure adequate intake of calcium, vitamin D and other nutrients through non-dairy foods or supplements for optimal health.