What was that? Being lactose intolerant does not necessitate abstaining from your favored dairy products. In contrast to allergies, which must avoid certain foods, lactose intolerance is more of a spectrum in which individuals can tolerate variable amounts of lactose.
Don’t fret if you end up regretting that cappuccino! You do not have to abstain from all dairy due to a single adverse reaction; it is not all or nothing. Understanding how much lactose your favorite foods contain and how much you can consume in one sitting is essential. Here are 12 tips to help you appreciate your favorite great-tasting dairy products, as well as the health benefits they provide, without experiencing any discomfort.
How To Eat Dairy If You’re Lactose Intolerant?
Here are manny tips to help you appreciate your favorite great-tasting dairy products, as well as the health benefits they provide, without experiencing any discomfort.
1. Know Your Lactose Limit
Lactose-intolerant individuals can still consume lactose-containing foods in moderation. The secret is knowing your limits. Maintain a food journal and record when, what, and how much you ate and how it made you feel. You should observe a pattern and learn how much lactose you can or cannot consume. Then, adhere to your limitations.
2. Consider Lactose-Free Milk and Other Dairy
Most supermarkets stock lactose-free or low-lactose milk in the dairy case or specialty foods section for milk consumers. There are also lactose-free cheese, yogurt, and other dairy products available. Lactose intolerance can make it challenging to consume enough calcium. However, lactose-free milk has the same calcium content as conventional milk.
3. Take Control of Your Diet
Instead of struggling to find something you can consume on a menu, take charge of your meals by bringing your lunch. You can substitute lactose-free milk for milk at home in recipes that call for milk. You can also purchase a cookbook containing lactose-free recipes and begin experimenting with them. You can modify many classic recipes to accommodate a lactose-free diet. You may be surprised by how much variety you can consume if you manage the meal’s ingredients.
4. Consider Lactase Supplements
Taking lactase enzyme supplements is not a cure, but it can assist you in consuming lactose-containing foods. Numerous forms of supplements exist, including caplets and chewable tablets. They may be instrumental if you do not know the precise ingredients in a dish. If supplements do not alleviate your symptoms, consult your physician.
5. Ask the Experts About Lactose Intolerant
Learning a new dietary style is difficult, but you do not need to do it alone. Ask your physician to suggest a nutritionist or dietitian who might help you manage your diet. They may show you how to read food packaging, provide healthy eating suggestions, determine how much dairy you can consume without experiencing symptoms, and suggest lactose-reduced or lactose-free foods to create a balanced diet.
6. Smaller Portions, Fewer symptoms
You may not be able to drink a large glass of milk with cookies, but you can attempt a smaller portion. Start with a 4-ounce glass as opposed to an 8-ounce glass. Gradually increase your dairy consumption until you experience disagreeable symptoms. Observe your physique. It will notify you when your limit has been reached. Consider lactose-free dairy milk or non-dairy beverages like soy milk to avoid lactose altogether.
7. Enjoy Dairy on the Side
Instead of consuming dairy products alone, consider combining them with foods that do not contain lactose. Combining dairy with other foods may reduce or eliminate symptoms for some individuals. Don’t simply consume a glass of milk in the morning. Pour it over cereal or enjoy it with a piece of toast.
8. Make Better Cheese Choices
You can still consume cheese with lactose intolerance, but they must choose it cautiously. The lactose content of aged, hard cheeses such as Swiss, parmesan, and cheddar is lower. Other low-lactose cheeses include cottage cheese and goat or sheep’s milk feta. Particularly delicate or creamy cheeses, such as ricotta and cream cheese, contain more lactose than others. Try lactose-free and dairy-free cheeses if you wish to avoid dairy.
9. Learn to Love Yogurt
Look for yogurt that contains active and living bacterial cultures. When you consume this form of yogurt, the bacterial cultures aid lactose digestion. In addition, only 1 cup of basic, low-fat yogurt contains 448 mg of calcium. Disregard chilled yogurt. It does not have enough active cultures, which may cause problems for lactose-intolerant individuals. You can always choose lactose-free yogurt for safety.
10. Probiotics for Lactose Intolerance
For some individuals, probiotics can alleviate lactose intolerance symptoms. Probiotics are live microorganisms, typically bacteria, that restore the equilibrium of “good” bacteria in the gut. They can be found in probiotic-rich foods like yogurt and kefir and in nutritional supplements. Consult your physician to determine if probiotics could benefit you.
11. Eating Out When Lactose Intolerant
While on a lactose-free diet, dining out is still possible. Ask your server if there is a menu guide that indicates which items contain milk. Or inform your host of the dishes you avoid. Take a lactase supplement if you accidentally consume dairy products. Consume naturally. Avoid cream sauces and dairy condiments such as sour cream.
12. Low-Lactase Home Cooking
Low-lactose cooking requires a shift in mindset. The more superficial a dish is to prepare, the better. Utilize spices and herbs to season meat, fish, and vegetables. Stick to fresh ingredients and reduce your consumption of prepared foods. To create sauces, experiment with chicken stock and lactose-free milk. For baking, use cheeses low in lactose. Explore cuisines that rely not heavily on dairy products, such as Mediterranean and Asian.
13. Listen to Your Body
As you consume dairy products, you will determine how much your digestive system can manage. Listen to your body and make wise decisions. Do you desire a cheese pizza slice? Remember how you felt when you last consumed one. Were you uncomfortable, distended, or cramping? In that case, you should take a lactase supplement or eat a sandwich or salad instead.
Finding the optimal level of lactose in the diet is beneficial. With a healthy diet and careful attention to food labels, you should experience few or no symptoms. If you are concerned about not consuming enough calcium, vitamin D, and other vital nutrients found in dairy, consult your doctor or a registered dietitian. You could benefit from taking supplements.
Thank you for reading….
