Experts believe that it is not necessary to cut all dairy products from your diet if you are lactose intolerant. Here’s a way to ensure you are getting all the nutrients you require without suffering the symptoms of lactose intolerance.
Lactose intolerance refers to the inability of digesting lactose, a sugar found in milk and dairy products. Lactose intolerance affects people across the world and can affect both adults and kids. Lactose intolerance is not a deadly disease but can cause unpleasant symptoms such as a diarrhea, nausea, bloating and gas.
If you someone that suffers from lactose intolerance you would completely remove all dairy products from your diet. However, studies have shown that it recommended to include dairy such as a cheese, yogurt and even milk into diet. Dairy provides essential nutrients such as calcium and vitamin D, which are essential for strong bones. Vitamin is important for the absorption of calcium in the body. The removing of dairy from your diet can be devastating and can cause nutritional problems. Examples include osteoporosis, anxiety. weakened and fractured bones.
Don’t remove Dairy from your Diet…
Studies have shown that people with lactose intolerance can handle varying levels of lactose, meaning some people are more lactose intolerant than others. For example Sarah can eat tolerate eating a glass of milk, but John will experience symptoms of diarrhea and gas if he had the exact same milk.
A study conducted by the American Academy of Pediatrics has recommended that children that are moderately affected by lactose intolerance should include dairy products with low lactose content such as cheese and yogurt. Another study has showed that children that slowly introduce dairy back into their diet by including small quantities of dairy products with high lactose content such as milk slowly change their intestinal bacteria and make lactose easier to digest.
The only way to determine how lactose intolerant you are is by trial and error. It is important to keep a check on the amounts of lactose you in take in order to avoid feeling uncomfortable and embarrassed by symptoms of diarrhea, bloating and gas.
A guide to manage dairy in your diet:
- Divide and conquer: Space out the amount of lactose your consume in a day. If you are having a total of 7-ounce of lactose in one day. Have 2-ounces for breakfast, 2-ounces for lunch and 3-ounces for supper.
- Add it as part of a meal: Solid food slows down emptying of the stomach and allows extra time for lactase to break down lactose. For example, have a small glass of milk along with a full lunch.
- Take your pills: Lactase tablets help digest lactose and are available over-the-counter. These pills help to digest lactose and prevent the symptoms of lactose intolerance from occurring. An expert gastroenterologist, Dr. Paul Choi from Los Angeles Endoscopy Center and a member of the American Gastroenterological Association, has highly suggested the use of lactase tablets and the drinking of lactose-free milk.
- Go for Yogurt: Yogurts contain bacteria and active cultures such as Lactobacilli that do not pose the symptoms of lactose intolerance after being consumed. Yogurt is the most lactose intolerant friendly dairy product.
Other great ways of adding calcium into diet from dairy-free food
If dairy is going a big problem to your digestive problem, there are other means of getting the nutrients your body requires. The more dairy you eliminate from your diet, the more dairy-free foods that contain the correct nutrition is needed to incorporate back into your diet.
The recommended daily calcium is explained as follows:
|SEX||AGE||CALCIUM DAILY INTAKE|
|Male||19-70||1000mg per day|
|Male||70+||1200mg per day|
|Female||19-50||1000mg per day|
|Female||51+||1200mg per day|
Having foods that also have a good amount a calcium and vitamin D is crucial. Vitamin D helps the body to absorb the necessary calcium. Below is a list of foods that contain calcium and vitamin D.
Lactose and Dairy Free Foods with their Calcium Content:
- White Beans: 1 cup = 191mg
- Canned Salmon: Half can = 232mg
- Sardines: 7 Sardine Fillets = 321mg
- Dried Figs : 8 whole dried figs = 107mg
- Bok Choy: 1 cup = 74mg
- Blackstrap Molasses : 1 tablespoon = 176mg
- Kale: 2 cups raw = 188mg
- Black eyed peas: half cup = 185mg
- Almonds: quarter cup half roasted = 72mg
- Oranges: 1 medium size = 65mg
- Turnip Greens: 1 cup cooked = 197mg
- Sesame Seeds: 1 tablespoon = 88mg
- Seaweed: 1 cup raw = 88mg
- Instant Oatmeal: 1 cup = 187mg
- Orange Juice: 1 cup = 500mg
- Soy Milk: 1 cup = 300mg
- Firm Tofu: half cup = 861mg
- Cheerios: 1 cup = 114mg
If you live a fast pace life and cannot eat the above foods, remember to take calcium supplements.
Have no idea where that pain comes from? Here are hidden sources of Lactose
Many foods contain lactose in their ingredients that you have no idea contained lactose or dairy protein. These are found predominantly in breads, baked goods, processed cereals, processed meat, salad dressings, pancakes, powdered meal supplements, soups and creamy sauces. Beware that certain powdered creamers and whipped toppings advertise their products as non-dairy but many times to contain dairy protein.
Here a list of foods to be cautious of when consuming, just read the ingredients of any foods you consume. These contain lactose or dairy protein:
- Milk by-products
- Dry milk solids
- Non-fat dry milk powder
Also be cautious of any medication including birth control pills and vitamins that contain lactose and should be avoided.
Always Read the Food Labels of What you Consume
You can do well by finding the right balance of dietary lactose. Paying good attention to food labels and watching what you consume will enable you to experience minimal to no symptoms. If you are not sure about taking enough Calcium and Vitamin D as well as other nutrients please contact your local doctor. A good way to make sure you are taking the correct amount of nutrients is by taking supplements.
Has this changed your mind completely about lactose intolerance? How many of you are on a dairy-free diet and do not supplement on calcium-rich dairy free foods? Post your comments below.