A person is said to be lactose intolerant when the body is unable to digest the milk sugar called as lactose. Lactose is digested in the small intestine with the help of an enzyme called lactase. Lactase breaks down lactose into two simpler forms of sugar called glucose and galactose, which are then absorbed into the bloodstream. When the body does not produce enough lactase enzyme, the lactose cannot be digested.
Symptoms of lactose intolerance are severe stomach ache, nausea, diarrhea, stomach cramps and flatulence. A person suffering from lactose intolerance have to follow a lactose intolerance diet. Depending upon the level of lactose intolerance a person is suffering whether mild or severe one has to either completely eliminate dairy products from the diet or should have some restrictions. Read about lactose intolerance in babies.
Lactose Intolerance Diet Plan
If you are suffering from lactose intolerance, you need to make some dietary changes to manage the symptoms of lactose intolerance. Some people who have a mild case of lactose intolerance can tolerate some amount of lactose in their diet. The major problem for people who follow a lactose intolerance diet is that because of the complete elimination of dairy products from the diet the person might suffer from calcium deficiency. As we all know, milk and milk products are the major sources of calcium which is an essential mineral for the proper growth of bones and teeth. So to compensate for the lack of calcium through milk products the person needs to get the required calcium from non milk products. There are plenty of non dairy products that contains calcium and these needs to be introduced in a lactose intolerance diet. Some of the calcium rich non dairy products are sardines, soy milk, tofu, shrimp, broccoli, spinach, pinto beans, rhubarb, salmon, orange, lettuce and tuna.
Another important factor to consider while following a lactose intolerance diet is that certain processed foods also contain milk and milk products. Consuming such foods might also cause you to suffer from lactose intolerance symptoms. Some of these foods that are in the lactose intolerance diet list are bread, pancakes, baked goods, sweet rolls, cookies, doughnuts, biscuits, frozen waffles, processed breakfast cereals, potato chips, instant soup mix, cake mixes, bacon, sausage, hot dogs, pastries, margarine, candies, protein bars and powders, breakfast drinks and salad dressings. You should also check the labels of all processed food that you purchase and avoid food that lists milk, lactose, whey, curds, dry milk solids, dry milk powder and milk by products.
Lactose Intolerance Dietary Solutions
Here is an eating plan that follows lactose intolerance diet.
Breakfast: A bowl of high fiber cereal like porridge or muesli with seasonal fresh fruits. Wholewheat toast with jam and coffee or tea with soy milk. Calcium fortified orange juice or carrot juice.
Lunch: Green salad with roasted chicken, sandwiches made with wholewheat bread with tinned fish such as tuna. Steamed salmon with mustard vinaigrette and fruit smoothie made with soy milk.
Dinner: Stir fried vegetables with steamed rice, grilled chicken or other meat product, chickpea salad, lemon or lime juice. Read more on
Lactose Intolerance Symptoms
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Milk Allergy Diet
For snacks you can munch on homemade granolas, crackers with salsa and fresh fruits. For beverages any kind of fresh fruit juice and hot chocolate made with soy milk works very well. You need to plan your menu very carefully to include only those items that are free from any dairy products. A good lactose intolerance diet for children is one which contains a lot of fresh seasonal fruit and green leafy vegetables. Also substitute ice cream with ice lollies and sorbets made with fresh fruits. With some adjustments in your diet, it is possible to avoid symptoms of lactose intolerance.
