Foods That Can Be Consumed In Case Of Lactose Intolerance
Author: Nia Rouseberg
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
There are foods that can replace dairy products if you have lactose intolerance.
There are foods that can replace dairy products if you have lactose intolerance. Here are some of the foods that lactose intolerance sufferers can consume.
Probiotics are valuable, whether taken with food or a supplement. They nourish the good bacteria by helping digestion and absorption of nutrients. They can also help increase lactase production, allowing the consumption of moderate amounts of dairy products. This can also be achieved through foods such as artichokes, asparagus, bananas, chicory, onions, garlic and tomatoes.
Kefir is another food that is tolerated by people with lactase deficiency. It is fermented milk rich in probiotics . After consuming it, the weight in the stomach is reduced from 54 to 71%.
Lack of calcium contained in dairy products can lead to problems with bones, nervous system, muscles and even the heart. Kale can be consumed, which has even higher levels of calcium than cow's milk. Tofu, cabbage, broccoli, tahini, nuts and orange juice are also suitable.
By avoiding dairy products, the intake of both vitamin K and vitamin D is reduced. Fortunately, there are alternative sources of both. Vitamin K is obtained through green leafy vegetables, Brussels sprouts , basil, broccoli, chicken liver and others. Vitamin D can be obtained through beef, fish, egg yolk and mushrooms.
Flaxseed , almond, hemp and oat milks are also available on the market .
A glass of water with a little apple cider vinegar may be helpful if you have symptoms of lactose intolerance. Its enzymes help digestion and prevent bloating and intestinal cramps . Ginger is also effective.
Lactose intolerance manifests itself in the inability to absorb milk sugar, called lactose . The most common symptoms are bloating, pain, cramps, diarrhea or vomiting after consuming dairy products. They appear from minutes to several hours after consuming milk. There are also hidden sources of lactose: bread, pancakes, cereals, sweeteners, processed meats and some medicines.
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