If a person doesnt consume milk, what options are available to them to maintain a healthy diet?
Lactose Intolerance and You
If you have lactose intolerance, it means that your body has problem breaking downwardly lactose, the natural sugar in milk. Yous may exist able to tolerate some dairy products, but you will too want to stick to a safe lactose intolerance diet. "Avoidance is the best treatment for lactose intolerance, but you need to be sure to get enough calcium in your nutrition," says Amy E. Barto, Physician, a gastroenterologist at the Lahey Dispensary in Burlington, Mass. "You can do this past supplementing your diet with the right nutrient choices." Find out almost the smart — and delicious — nutrient swaps you lot can brand that will help you avoid lactose intolerance symptoms like gas, bloating, and diarrhea.
Drinkable Milk Without the Lactose
If you like cow's milk splashed in your cereal or served along with a plate of cookies, you can still include it in your lactose intolerance diet by ownership milk that has lactase added to information technology. Lactase is the enzyme that breaks down the sugar in milk — the enzyme that you lot don't make enough of if you take lactose intolerance. Lactase-added milk and milk products are available in most supermarkets. This type of nutrient for lactose intolerance has all the nutrition of regular milk, but it may taste a little sweeter.
Endeavour Soy Milk
The National University of Sciences recommends that both men and women 19 to l years quondam should become nearly 1,000 mg of calcium every day. That translates to well-nigh three glasses of milk a day. Since milk and other dairy products account for the bulk of calcium in the typical American diet, what tin can you do if you lot accept lactose intolerance? One pick is soy milk fortified with calcium, which may have up to 500 mg of calcium in a serving. Still, if your child has a milk allergy — which is different from lactose intolerance — he or she may also be allergic to soy milk. Avert using soy milk as a substitute for anyone with a milk allergy.
Explore Other Kinds of Milk
Drinking caprine animal, sheep, or buffalo milk volition not assist your symptoms because all milk from mammals contains lactose. There are, withal, milks for a lactose intolerance nutrition if you don't like soy milk and nevertheless enjoy milk in your morning cereal or coffee. These dairy-free foods typically don't have natural calcium, just they do have lots of vitamins and antioxidants. Almond milk is loaded with magnesium and vitamin E. Rice milk has almost no saturated fat and plenty of vitamin B12. Coconut milk tastes creamy like cow's milk, merely one drawback is that it has a lot of saturated fatty. Other vegetable milks include oat, hemp, and cashew. However, these alternatives to cow'due south milk don't work well equally substitutes for cooking, such every bit in soups or desserts that call for dairy.
Eat Yogurt for Less Lactose
If yous have lactose intolerance, the Dietary Guidelines for Americans recommends that you choose dairy products with less lactose, such as yogurt with active bacterial cultures. "Yogurt may cause less bloating considering much of the lactose has already been broken downward by its 'good' bacteria," explains Dr. Barto. Notwithstanding, frozen yogurt does not have active cultures, and then it may not fit into your lactose intolerance nutrition.
Say Cheese
Fermented cheeses have less lactose than other dairy products, and you may be able to tolerate them in small amounts. They are worth including in your lactose intolerance nutrition because they are skilful sources of calcium and protein. Examples of hard or aged cheeses that are low in lactose are Swiss, Parmesan, and blueish cheeses. These cheeses typically have less than 2 grams of lactose per ounce, compared with xi grams in a cup of milk. Endeavour simple cheese and crackers for a boost of calcium, or brand these piece of cake Roast Beef and Blueish Cheese Spears for an elegant appetizer.
Substitute Sherbet for Water ice Cream
If you require ice cream for dessert, you might be able to substitute sherbet in your lactose intolerance diet. Sherbet does incorporate some dairy, but it'due south a depression-lactose food — i loving cup has about 4 to half dozen grams of lactose, almost the aforementioned amount equally a cup of yogurt and one-half every bit much as a cup of ice cream. Sherbet is a skilful case of a hidden source of lactose because y'all probably don't think of it as a dairy product. "Other hidden sources of lactose include soups, salad dressings, and candy breakfast foods," says Barto. Exist sure not to include as well many of these foods in your diet on a given 24-hour interval, since doing so may bring on lactose intolerance symptoms. If you lot're looking for a frozen dessert without any lactose, choose ices or sorbet, which are dairy-free foods.
Increment Dairy-Free Foods With Calcium
"If your lactose intolerance is severe and yous need to avoid all dairy foods, y'all tin get plenty of calcium from leafy light-green vegetables," suggests Barto. Vegetables high in calcium include rhubarb, spinach, broccoli, and certain greens like kale. For example, one cup of cooked spinach has nigh 250 mg of calcium. Other foods for a lactose intolerance diet include pinto beans and calcium-fortified orangish juice.
Go Fishing for Calcium-Rich Foods
"It'due south of import to recollect that lactose intolerance increases with age," says Barto. Unfortunately, y'all besides demand more calcium as you get older. The recommended daily intake of calcium for people over historic period 50 is 1,200 mg — which is more calcium than is recommended for a younger adult (1,000 mg). If you're in this age group and have trouble tolerating dairy, you lot should take actress care to eat calcium-rich foods without dairy. One manner is by eating enough of seafood. Small fish with soft bones similar sardines are peculiarly high in calcium. For example, three ounces of sardines with bones serve up more than 300 mg. Other loftier-calcium fish to include in a lactose intolerance diet are salmon and tuna.
Source: https://www.everydayhealth.com/digestive-health-pictures/food-substitutes-for-lactose-intolerance.aspx
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