Helping People
With Lactose Intolerance
Find Healthy Snacks
Anyone who has lactose intolerance can attest to the discomfort that can arise when they find healthy snacks that do not agree with them. The reason for this is that people who suffer from this condition do not have a sufficient amount of lactase in their bodies to process the lactose, or milk sugars, that is ingested. Lactose Intolerance is sometimes a result of genetics and causes extreme discomfort and cramping when dairy products are consumed. The symptoms may be very mild in intensity or more severe and include bloating, cramping, gas and diarrhea. Finding the perfect balance of taste and nutrition can be difficult to attain. It is extremely important to get enough calcium into your diet, which can be very difficult when dealing with this type of a problem. Getting Enough Calcium Into Your DietBecause calcium is essential in building strong bones, it is very important that you consume an ample supply of calcium-rich foods. So the inevitable question remains- Just how do I get enough calcium into my system when I must limit my intake of these kinds of foods? Some Simple But Effective Methods Are- Drink only small quantities of milk(2-3 sips) more frequently all day long. Any time a regular serving size of any dairy product is consumed, eat it at mealtimes with other foods which reduce possible symptoms.
- Start eating plenty of dark green leafy vegetables.
- Make substitutions on the types of dairy you consume. Hard cheeses have very low amounts of lactose in them.
- Change to rice milk or soy milk. Fortified soy milk has 300 mg. of calcium (which equals a third of your daily recommended value) needed for safe consumption. Always remember to shake soy milk first though before pouring. The calcium always settles to the bottom of the container. It is also important to refrain from continually using the flavored varieties which contain added fats and sugars. These can easily lead to weight gain when consumed daily. Plain non-fat soy milk does not have any of these additives.
- Indulge your sense of taste and daily have a container of yogurt with live active cultures.
- Major grocery store chains offer lactose-free products in the dairy section.
Hidden Sources of Milk ProductsAfter all of your efforts, if the symptoms still persist, most people do not realize how many of the items we consume on a daily basis have milk products in them. By checking ingredient labels you will find breakfast cereals, soups and salad dressings, almost all baked goods, frozen dinner entrees, and the ever popular milk chocolate candies, cookies or treats. Each of these, plus many others, are a significant source of milk products we eat all the time.Searching For Flavor Combined With NutritionFinding the balance between providing the nutrition that is needed and the flavor and texture that is desired is obtainable. With a little detective work and some small adjustments in your diet, you can find healthy and delicious foods that will not trigger your symptoms of lactose intolerance.
Return to "Dairy Free Diet" from "Lactose Intolerance".
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*Disclaimer*
This site is not intended to replace the advice and supervision of your professional medical treatment plan. Although all of the information is true and accurate to the best of our knowledge, we still recommend you carefully check all food labels before consuming any food product. We can not assume any legal responsibility for any illness obtained while following the advice contained on this site.
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