12 essential secrets to a balanced diet when you’re lactose Intolerance
Lactose Intolerance Diet can make eating a more balanced complicated. If you’re one of the millions of people who have trouble digesting dairy products, there are plenty of delicious ways to get the nutrients you need both dairy and non-dairy foods.
Control portion sizes. Lactose intolerance diet is generally a matter of degree. Find your individual comfort level by reducing all dairy products and then add them to your diet a little at a time.
• When eating dairy products in moderation, you can probably avoid typical symptoms such as cramps, gas or bloating that usually occur within 2 hours after eating a trigger food.
- Combine the non-dairy milk products foods. You may be able to better tolerate trigger foods if you pair them with other things. Try putting milk in your cereal instead of drinking glass by itself. Serve ice cream on a slice of cake.
- Eating a lot of yogurts. Even although yogurt contains sugar (called lactose) your body has problems digesting, but also produces the enzyme lactase that solves that problem.
• frozen yogurt lacks live cultures, but many yogurt products are loaded with active bacteria that protect you from any discomfort.
- Say cheese. Cheese is another winner. Hard cheeses such as cheddar are naturally low in lactose soft and creamy styles like Brie. Feta cheese and cottage cheese are also good choices.
• With the growing awareness of lactose intolerance diet, which now also has the option of lactose-free cheeses.
- Find formulas. Virtually all special dairy products, including milk, now come in versions lactose lactose-free and low. With an estimated 30 to 50 million people in the US being sensitive to dairy products, there is a huge market for producers supplying.
- Read the labels on packages carefully. Watch out for dairy products in places where it is unlikely to suspect them. Many processed foods contain dairy products, as well as certain organs and even beans. Read labels to see if what you are buying contains whey, caseinates, milk solids, curd and other ingredients that could mean trouble.
- Consider supplements. You may find that lactase enzyme supplements that keep the consumption of dairy products. Ask your doctor if they are right for you.
Non-dairy foods and other strategies for lactose intolerance diet
Learn about sources. Calcium nondairy calcium is essential for healthy bones, nerves and blood circulation.
• If you think you need more calcium is non-dairy sources such as broccoli and other vegetables or fish with edible bones like salmon and sardines.
- Mind your vitamin D intake. Vitamin D is important for bone and general welfare. While milk is fortified with this essential nutrient, so many other foods such as bread and breakfast cereals. Natural light also helps the body produce its own vitamin D.
- Order Chinese food. Eating out can sometimes pose difficulties when you are trying to avoid lactose. Most Asian cuisines rarely ever use dairy products, so you should find plenty of dishes on the menu that are attractive and safe.
- learn new recipes. At home, you can modify many recipes using dairy products to meet your needs. For example, fruit pulp can replace butter.
- Be prepared for people’s age-related changes. Many become more sensitive to milk as they age. Knowing your options will help you maintain good nutrition.
Lactose intolerance diet is generally easy to handle. Find your individual comfort level with dairy products, opt for the safer options like yogurt, and get calcium and vitamin D from non-dairy sources, if necessary. Your doctor or nutritionist can help you design a meal plan that will keep you well-fed.
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