Diet and Lifestyle Tips for Managing Life with Lactose Intolerance

So, you’ve been diagnosed with lactose intolerance and are now wondering how to live without your favorite dairy products. You have to now adopt a lactose-free diet, which eliminates lactose, a type of sugar in milk.

Lactose is naturally found in milk and milk products. When you eat lactose, an enzyme called lactase breaks it down in your intestines. People who are not producing sufficient amount of lactase, are unable to digest the lactose in milk and they are called lactose intolerant.

Such individuals will have stomach pain, gas, bloating and diarrhea whenever they eat products having lactose. However, a lactose-free diet or a low-lactose diet can help.

Adopting a lactose-free or low-lactose diet

In some cases, lactose intolerance could be caused by an underlying condition and treating the condition might restore the body's ability to digest lactose.

According to the Mayo Clinic, there will be very few people who may need to completely cut all milk products or avoid non-dairy foods that contain lactose. And with some trial and error, people can identify the body's response to foods containing lactose and figure out how much one can eat or drink without much discomfort, per Mayo Clinic.

Ways to lower the amount of lactose in your diet:

·       Limit consumption milk and other dairy products.

·       Reduce the servings of dairy products in your daily meals.

·       Start having lactose-reduced ice cream and milk.

·       Adding a liquid or powdered lactase enzyme to milk helps in breaking down the lactose.

·       Start using plant-based milk alternatives

Get Calcium from Other Foods

Restricted consumption or eliminating dairy products may lead to calcium deficiency, therefore, it is important to get calcium from other sources.

-Leafy green vegetables and broccoli.

-Calcium-fortified cereals and juices.

-Canned salmon or sardines.

-Soy milk and rice milk.

-Oranges.

-Almonds.

You have to also ensure vitamin D intake. Eggs, liver and yogurt also contain vitamin D. Your body also makes vitamin D naturally when you spend time in the sun.

Role of Probiotics

Probiotics are living organisms present in your gut to help maintain a healthy digestive system. Probiotics are also found in some yogurts and supplements, which may help your body to digest lactose.

Be Alert About Hidden Sources of Lactose

Lactose is not only in milk, but it may be found in other foods and drinks. Milk and milk products may get added to boxed, canned, frozen, packaged, and processed foods.

Common products that may contain lactose are:

·       Bread and other baked items, such as biscuits, cookies, and cakes.

·       Processed foods, including breakfast cereals, instant soups, margarine, salad dressings, and flavored chips and other snack foods.

·       Processed meats, such as bacon, sausage, hot dogs, and lunch meats.

·       Milk-based meal replacement liquids and powders, smoothies, and protein powders and bars.

·       Non-dairy liquid and powdered coffee creamers, and non-dairy whipped toppings.

Check labels carefully and always read the ingredient list on packaged foods to see if the product contains lactose. If you see words like - milk, lactose, whey, curds, milk by-products, dry milk solids, non-fat dry milk powder - the product contains lactose.

If you stay alert to hidden sources and carefully choose suitable alternatives, you can enjoy a balanced diet and manage lactose intolerance easily. Living dairy-free doesn’t mean giving up on g on health or taste, but making smarter choices.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.