Lactose intolerance means inability of a person to take milk and milk products. If you happen to be lactose intolerant, you can eat food that contain lactose, but you should eat in moderation. Understanding your limits is the key. You can start off with the minimum amount and gradually increase to see where you need to stop.
You can tempt your taste buds by following certain instructions even if you have lactose intolerance. Tips to cope with lactose intolerance are listed below.
1. Know your lactose limit
2. Consider lactose-free milk and other dairy products
3. Take control of your diet
4. Consider lactose supplements
5. Look for hidden lactose while buying
6. Ask the experts
7. Smaller portions is equal to fewer symptoms
8. Eat cheese
9. Learn to love yogurt
10. Probiotics for lactose intolerance
11. Dining out when lactose intolerant
12. Low-lactose home cooking
13. Keep the requirement of your body in mind
If you are intolerant toward lactose, it’s even promising to take foods with lactose, but in a controlled way. You should always keep a track of the limit. Maintain a record of when and how much you take and how it affects your health. For those who rely much on dairy products, the majority of superstores have low-lactose milk or that is free from lactose in their specialty foods or diary segment. You can also find yogurt, cheese, and other products that are free from lactose. It can be complicated to get adequate calcium if you are lactose intolerant. Traditional milk has same amount of calcium as in milk that is free from lactose.
Rather than being under pressure to look for something on a menu that you can eat, try managing it by brown bagging. While cooking at home, you can substitute traditional milk with milk free from lactose. Or purchase a recipe book that mentions recipes free from lactose and try them. Numerous traditional recipes can be modified for lactose-intolerant diet. Manage what items will be in the food and you may be amazed at how much you can take. You can also take lactose enzyme supplements that can aid in increasing lactose limit, but it’s not a cure. Supplements are created in an array of structure, counting chewable, and caplets tablets. They might be meticulously useful if you cannot know the accurate constituents in your food. But, if supplements do not resolve symptoms, make sure to consult your doctor. Lactose is almost present in majority of dairy products, apart from those noticeable free from lactose, e.g., milk or cheese. It is also present in ready made food products such as baked goods, frozen meals, and dried mixes. Examine labels on food items cautiously, and look out for items like curd, dried milk, whey, and milk solids. If you select any of these food items in order to prevent symptoms after consuming them, you might require taking a lactose supplement.
It is difficult to learn new means of eating; however, you cannot manage it all by yourself. Consult your doctor to suggest a dietitian or nutritionist that will help you in controlling your diet. They can instruct you on food labels reading, sharing healthy eating tips, determining the amount of lactose you can tolerate without warning signs and will suggest alternatives that have less lactose or are absolutely free from lactose to give a proportionate diet.
Perhaps you can’t take pleasure in consuming a glass of milk in company of cookies; however, trying a smaller serving can be a better option. Initiate with a two ounce glass as a replacement for a full four ounces. Steadily raise the quantity of dairy products you take till the time you will begin to observe unlikable symptoms. Pay attention to your body. Your body will give you signals when it will reach its limit. In order to evade lactose absolutely, soy milk can be an option. In some cases combining dairy product with other food may decrease or even get rid of their standard symptoms. Drink a glass of milk in the morning but along with it take a piece of toast or cereal.
People with lactose intolerance can eat cheese but they should select carefully. Parmesan, cheddars, and Swiss have low levels of lactose. Other options include Feta cheese or cottage cheese made from sheep or goat’s milk. Few creamy or soft cheese types have high lactose like Brie. Look for yogurt with active and live bacterial cultures. When you consume this type of yogurt, bacterial cultures assist in breaking down the lactose. However, frozen yogurt should be avoided as it doesn’t contain live cultures that can be harmful for people with lactose intolerance.
Probiotics can provide relief from the symptoms of lactose intolerance. Probiotics, usually bacteria are live microorganisms that help in restoring the good bacteria’s in your digestive system. They are found in probiotics rich milk (kefir) or yogurt. Consult your doctor to check whether probiotics can be of any help. You can eat out subsequently for diet that is free from lactose. Inquire the host if he can guide you in finding food items that include milk. Or tell your host which food items you are evading. Obtain a supplement of lactose in case dairy items are involved. For baking use low-lactose cheeses. Explore cuisines such as Asian — that don’t rely very much on products made from milk.
As you experiment with eating dairy products, you’ll figure out what is the tolerance level of your digestive system. Snoop to your body and pick correspondingly. If you wish to have cheese pizza? Remember how you felt the last time when you ate one. Were you bloated and felt uncomfortable? If so, take a lactose supplement or have a sandwich or salad instead.