Lactose intolerance is the inability to digest lactose- the common sugar found in milk and milk products. This is due insufficient lactase which helps in the digestion of lactose in the small intestine. Lactose intolerance results in bloating, stomach cramps, diarrhea, flatulence and nausea. This is different from CMA or cow milk allergy.
This condition can make it difficult to lead a normal life and considering the influence of dairy products on our diet. Here are some tips that will help you if you’re living with intolerance.
Alternative sources of calcium
For liquid calcium sources, go for plant- based milk like soy milk or almond milk which are not rich in calcium but essential fats. Plus green leafy vegetables like kale, broccoli and spinach, edamame and oranges. For cheese and cottage cheese substitutes go for tofu. Those who are non-vegetarians may go for sea food like salmon, sardines and anchovies.
Probiotics as a supplement capsule is essential for those who avoid dairy or dairy products. They are microorganisms present in the small intestine that help maintain healthy digestion.
Consider a GAPS diet
Try the GAPS diet which is useful in curing and preventing diseases like digestive disorders and reduce inflammation and heal autoimmune diseases.
Coconut oil in cooking improves digestion, balances hormones, blood sugar and thus helps maintaining good gut health.
Pickles, fermented bread like Idli, Dosa and also Kimchi (fermented cabbage) and Sauerkraut go a long way in aiding digestion. Fermented beverages like Kvass and Kombucha hydrate and help in digestion.
Use ghee or clarified butter
The process of skimming and churning and heating removes lactose and can be used instead of butter.
Use bone broth
Chicken and beef bone broth are central to healing the gut. They transform the calcium, Vitamin K and other minerals and make them easier to digest.
With a few tweaks in your diet to meet the nutritional deficiency of avoiding dairy products, you can lead a completely normal and healthy lifestyle. Let us know your thoughts in the comments section below.