While many people start their morning with a bowl of cereal and milk, or with yogurt and granola, there are many others who are forced to find alternatives to milk foods, otherwise they’ll experience gas, bloating, diarrhea and abdominal cramping.
Fortunately, lactose intolerance can be managed in a number of different ways:
Consume lactose-free products
Today, you can find specialty cheese, sour cream, yogurt and infant formula at your local grocery store. These products are an excellent way for lactose-intolerant people to enjoy dairy foods without the hassle of supplements.
Ask your doctor about supplements
Although there is no known cure for lactose intolerance, a range of supplements that contain the lactase enzyme may help reduce symptoms. The effectiveness of these products varies, so talk to your doctor to find out which ones will work best for you.
Check the ingredients for lactose
Lactose can be found in many unlikely foods, including cereal, salad dressings, soups and even processed meats. To avoid consuming hidden lactose, always check the ingredients list for milk, milk by-products, dry milk, modified milk ingredients, whey and lactose. Medication may also contain anhydrous lactose as a filler or coating, so those with sensitivities should inform their pharmacist.
Find out what works for you
The amount of discomfort that lactose-intolerant people feel is often related to the amount of lactose they consume. While some people may be able to consume small amounts without issue, others may not. For example, hard cheeses and yogurts are calcium-rich foods that contain small amounts of lactose. It’s also a good strategy to pay close attention to how you react to lactose in your diet and avoid foods that cause discomfort.
Discover other sources of calcium
Dairy products are a common choice for people who want to get enough calcium, but there are also many other foods to choose from. Milk substitutes like fortified soy milk and fortified rice milk contain calcium, so do foods like canned sardines and salmon, pinto beans, spinach and calcium-fortified juices.
