Many people suffer from lactose intolerance, a condition where the body cannot digest lactose, a sugar contained in dairy products. Undigested lactose does not bring serious harm, but can cause unpleasant symptoms. You can relieve these symptoms by limiting the amount of lactose in your diet.
Here are some tips to reduce symptoms and have a healthy diet:
- Choose low-lactose dairy products, such as buttermilk and aged cheeses like cheddar.
- Eat foods with active cultures that make lactose easier to digest. Yogurt is a good example.
- Eat or drink dairy products with other foods to lessen symptoms.
- Substitute fruit juice for some or all of the milk in recipes.
- Take lactose enzyme tablets with dairy products.
- Avoid eating a combination of high‐lactose foods at one time, such as milk, butter and ice cream.
If you reduce dairy, be sure to eat other calcium-rich foods:
- Broccoli, kale, bok choy, turnip greens
- Fish with edible bones, like canned salmon
- Tofu, soybeans, pinto beans and navy beans
- Almonds and sesame seeds
- Calcium-fortified orange juice, soy or rice drinks
- Calcium supplements
Try nondairy substitutes:
- Use soy and/or rice drinks and nondairy creamer in place of milk and cream
- Use soy cheese in place of cheese made from dairy products
- Use milk‐free margarine and vegetable oil in place of butter and margarine
- Substitute sorbet or frozen juice bars for ice cream