Do you have dairy lactose intolerance and finding it difficult to find the right food products to include in your daily diet? We have talked about everything you should know about lactose intolerance, the right diet, food to have without cutting down on dairy and other sources of calcium & vitamin D.
What is Lactose Intolerance?
Lactose Intolerance is a disorder with an inability to fully digest lactose (natural sugar) found in milk and dairy products. This is caused by the deficiency of an enzyme in the body called lactase that is needed to break down foods containing it.
Symptoms of Lactose Intolerance
- Abdominal cramps
- Occasional Constipation
Dairy Products for Lactose Intolerance
Being lactose intolerant does not mean that you cut all dairy products out of your diet. If you're lactose intolerant but not allergic to milk, you can consider having low-lactose dairy foods, some of them are mentioned below:
Processed and Natural cheese are lower in lactose than regular milk. But, hard cheese such as ricotta, cheddar, Swiss and parmesan has the lowest levels of lactose.
Presence of bacteria in curd feed on sugar and breaks down lactose thus helping in digesting lactose. You can also consider probiotic yoghurts as they contain live cultures of bacteria.
Butter is prepared by churning milk/cream to separate its solid fat and liquid components. This removes maximum lactose during processing and the end result contains 80% fat making butter a safe food for lactose intolerant.
- Dairy-Free Sources of Calcium
There are some people who cannot tolerate dairy at all. For those, having dairy-free sources of calcium can help manage the symptoms of lactose intolerance.
Here are a few things you can add to your lactose intolerance diet:
- Rice, Soy and Almond Milk
- Dark green leafy vegetables
- Salmon, Tuna and other small fish with soft bones
Note: People with lactose intolerance can probably try taking small servings of the above-mentioned products to see if they can tolerate it.
List of Foods to Avoid for Lactose Intolerance
- Regular Milk
- Baked Food
- Processed Cereals
- Powdered meal replacements
- Instant Potatoes
- Salad Dressings
Note: If having or eliminating any of the above products is still causing any symptoms, consult your nutritionist.