Lactose intolerance is prevalent across North America, and many feel that the condition can serve as a hindrance to a healthy diet and lifestyle. When you’re unable to properly digest the small intestine produces the enzyme called lactase, you suffer from a leaky gut, acne, nausea, diarrhea, bloating, and flatulence. These symptoms can occur within moments or two days later.
It’s tough, to say the least. But it isn’t all doom and gloom for those with lactose intolerance.
Thankfully, you do not need to lead an unhappy life filled with bland foods and beverages just to avoid gas and vomiting. In fact, you may improve your health and taste buds by skipping milk.
Everything from incorporating more calcium-rich foods into your diet to selecting non-dairy beverages, you will quickly realize that milk and milk products are not necessities.
Here are five ways to have a healthy lactose intolerance diet:
1. Give Goat’s Milk a Try
Goat’s milk is gradually becoming a popular product at the grocery store. But it isn’t just a carton of goat’s milk that is driving sales in the dairy market, consumers are buying cheese, yogurt, and even ice cream all made from goat’s milk.
At the breakfast table, rather than a glass of milk for your children, how about a nice cold glass of chocolate goat’s milk? They’ll feel better when they go to school.
2. Experiment with Non-Dairy Beverages
If goat’s milk doesn’t spur your interest, then what about the myriad of non-dairy beverages?
You will likely have noticed in the refrigerator section or in the cereal aisle the various alternative drinks. These are beverages produced with coconuts, almonds, soybeans, rice, cashews, and many others.
Unlike milk, these non-dairy beverages filled with a chunk of vitamins, like calcium and vitamins B12 and D.
Most importantly, you will not get the runs if you imbibe these products.
3. Add More Greens to Your Meals
One way to enhance calcium consumption and maintain bone health is to add more greens to your meals. Kale, cabbage, broccoli, cucumbers, spinach, and collard greens are rich in vitamin K, which not only benefits your bones but also your brain function, metabolism, and hormones.
Dietitians will often recommend that anyone with lactose intolerance must eat more greens.
4. Increase Calcium-Rich Consumption
Whether you’re consuming a cup of rice milk per day or you’re still attempting to figure out what to drink in the morning, you still need to boost your calcium feasting. What has a lot of calcium? Cooked kale, broccoli, sardines, raw cheese, and fermented yogurt with kefir.
Calcium plays a crucial role in your diet, and you must not neglect it.
5. Be Careful of Prepared Foods
Here is the biggest trouble for anyone living with lactose intolerance: you must be careful of prepared foods, especially meals that come in a box.
A box of stuffing or mashed potatoes. A meal at the restaurant. A frozen food box. There are so many prepared food products that contain milk ingredients, which could trigger the symptoms associated with lactose intolerance.
There are a couple of measures you could employ: carefully read the ingredients, skip these items altogether, and cook more meals at home. Experts will usually recommend the last one, primarily because you recognize the ingredients going inside the meal and into your body. A little bit of scrutiny never hurt anybody.
Yes, lactose intolerance can be an aggravating pain at the beginning. However, as time goes by, and you become more of a culinary expert, you will realize that this was actually a blessing in disguise. By avoiding certain products and foods, you can opt for healthier options, something that will give your immune system a boost, help you avoid the food, and ensure you actually get more vitamins and minerals than you did before.