How to Manage Lactose Intolerance

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How to Manage Lactose Intolerance

If you suspect that you may be experiencing the symptoms of lactose intolerance, it is advisable to consult with a doctor. If you naturally avoid milk-based products, there is a risk of becoming deficient in essential nutrients such as calcium, vitamin D, riboflavin, and protein. Therefore, it is always recommended to seek guidance from a reputable platform like HealthifyMe and consult with a nutritionist. It will help you understand and create a diet plan that aligns with your body and lifestyle, ensuring you do not encounter any unwanted deficiencies or discomfort.

When adjusting to a lactose-free diet and lifestyle, carefully read food labels to identify ingredients containing lactose. Removing milk and its products from the diet can help manage symptoms. However, apart from milk, pay attention to ingredients derived from milk, including:

  • Cheese
  • Butter
  • Yoghurt
  • Margarine
  • Dry milk solids or powder
  • Whey or whey protein concentrate
  • Casein or caseinates
  • Curds

You cannot prevent lactose intolerance, but you can minimise symptoms by consuming less dairy. Choosing low-fat or fat-free milk may also reduce symptoms. Consider trying dairy milk alternatives such as almond, flax, soy, or rice milk. Taking lactase pills or drops, such as Lactaid or Dairy Ease, before eating can also help manage symptoms.

You can still obtain sufficient calcium without consuming dairy through various sources. Some good non-dairy options for calcium include:

  • Calcium-fortified foods: These include juices, breads, and non-dairy milks like almond, soy, and oat milk. Soy-based products สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่ like tofu and tempeh can be excellent sources of calcium, especially if they are processed with calcium sulphate.
  • Boned fish: Fish with bones, such as sardines or salmon, are rich in calcium. It’s important to note that not all fish are high in calcium, and the calcium content can vary.
  • High calcium plant foods: Plant-based foods like kale, collard greens, bok choy, and broccoli contain reasonable amounts of calcium.