Lactose is a natural sugar found in most dairy products. People who suffer from lactose intolerance have difficulty in digesting lactose normally. A suitably designed eating plan is crucial to ease those annoying symptoms from this condition.

What is Lactose Intolerance?

dairy productsLactose intolerance is more common in adults than in children as infants rely on their mother’s milk for nutrients. As we grow older, our body is less reliant on milk and reduces less lactase, the enzyme necessary to break down lactose. Gradually, consuming dairy products may lead to diarrhea, nausea and gas. That’s why people avoid all of those foods.

However, daily products contain a tremendous amount of calcium and vitamin D, which are required for building strong bone. Not consuming enough of calcium and vitamin D can lead to fractures. That’s why you should alter your diet in such a way that can guarantee your overall health.

Is it really necessary to avoid lactose-contained food?

Having lactose intolerance is troublesome, however, it doesn’t mean that we can not consume any lactose-contained food. It is shown that, although suffering from lactose intolerance condition, people can still absorb a certain amount of lactose, and this level is different between people.

Some researches even indicate the possibility that individuals with lactose intolerance can eventually build up tolerance by consuming little amount of milk. This will change their intestinal bacteria and make it easier to digest lactose. You can try to add a small glass of milk during lunch or have some yogurt instead, which is low in lactose. You can even take lactase tablet to help digest lactose from over-the-counter drugstore.

If those symptoms that you’re experiencing are strong, then it is a must to avoid dairy products. At this point, you should look for substitute sources of calcium as well as other nutrients to balance your diet. Try to add spinach, canned salmon, raw broccoli and calcium-fortified drinks to your meal to make up the calcium shortage.

Potential hidden causes

If you have strictly planned your diet and still got those symptoms, it is possible due to some other sources of lactose you may have missed. Some foods could contain lactose in one of their ingredients like the situations of bread, baked goods, processed cereal, soups, creamy sauces and salad dressings. You might also want to check food labels carefully for ingredients like whey, casein, curds, milk by-products.

Besides, certain medicines also contain lactose such as some vitamins and birth control pills. You would be fine if you follow your diet strictly and pay attention to your foods.

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