Lactose Intolerance Diet
Lactose Intolerance Diet
Lactose intolerance diet methods are currently being explored by specialists to help patients with lactose intolerance. The main purpose of this diet is to help the digestive system adjust to the presence of lactose in foods by gradually altering its condition.
Lactose is most commonly found in milk and other dairy products, and as you may know, these foods are highly regarded for their nutritional value. The calcium and protein in such foods is needed by the body to maintain optimal health. However, in the case of lactose intolerance, a person might be deprived of the chance to have a normal diet primarily because his/her body cannot process the lactose found in such foods.
With this, a proper lactose intolerance diet should gradually make the body tolerant to lactose and help you better maintain nutrition levels without having to entirely avoid products that contain lactose.
Primarily, a person can start taking small amounts of foods with lactose, which therefore requires him/her to pay close attention to the food eaten. Checking the labels of foods can be one good way to start the lactose intolerance diet, as awareness of the contents of foods gives you an idea of what to eat and what not to eat. Some medications might also contain lactose, so checking the labels of drugs is also recommended.
Often, those who are lactose intolerant can possibly tolerate small amounts of lactose, ranging from 5mg to 10mg on a daily basis. This means that 100 milliliters to 200 milliliters of milk consumed daily should not cause too much discomfort to a person who is lactose intolerant. However, if you need a lactose intolerance diet that could possibly replace milk, here are some options available for you.
- Instead of full cream milk, try low-lactose milk products or soy milk instead.
- Cured cheeses and other dairy products could provide the Calcium you need instead of drinking milk.
- Legumes, nuts, and certain fishes like anchovies and sardines could also serve as a replacement for milk as a Calcium source.
- Calcium supplements in tablets or capsules are also recommended.
Aside from the consumption of foods that contain the right amount of Calcium, it is important to increase the likelihood that the Calcium be absorbed by the body. With the presence of the right amount of Vitamin D, Calcium can be absorbed more effectively. Vitamin D can be acquired from sunlight, fish, and eggs. Avoiding carbonated drinks and certain foods like rhubarb can prevent the depletion of Vitamin D in the body. Ultimately, the perfect lactose intolerance diet will vary from person to person. The best thing to do is to use the information mentioned above only as a guide and see what works best for you.