Bloating, flatulence, abdominal pain, diarrhoea… These problems are often faced by people with lactose intolerance—that is why they refuse to eat foods containing it. That is why to stop torturing your body and to improve your health, you can try out a balanced diet.
ABOUT LACTOSE AND LACTOSE INTOLERANCE
Lactose is just milk sugar which is a component of many types of milk (even of goat milk). If the body cannot digest it completely, it causes the growth of bacteria resulting in all the above-mentioned problems such as cramps, stomach pain etc.
To prevent these unpleasant conditions, avoid the following foods:
- Sweetened condensed milk
- Processed cheese
- Sour cream
- Ice cream
However, you don’t have to exclude all the dairy products from your menu. You still can eat lactose-reduced foods such as:
- Cottage cheese
- Hard cheese
- Creamed curds
Since milk itself is not sweet, many people do not realise that it contains sugar. Indeed, lactose may not taste sweet, but it still has sugar properties. Remember that a glass of milk contains about 2 teaspoons of lactose.
When shopping, pay attention to ingredients of bread or breakfast cereals: these foods also may contain lactose (it can be used as a sweetener).
A FEW TIPS
Your menu must include the following foods:
- Poultry and fish
- Red meat
- Mushrooms and eggs
- Vegetables and fruits
- Cereal foods and grains
To boost calcium levels in your body, eat leafy green vegetables more such as broccoli and white cabbage.
Pay attention to the ingredients of the desserts, baked goods and other similar foods as they often contain lactose. Foods labelled as lactose-reduced are not considered lactose-free, so buy only the products containing no milk sugar at all.
If you have a dairy intolerance, take supplements containing lactase enzyme and calcium while dieting.
WHAT CAN A LACTOSE-FREE MENU INCLUDE?
If you follow the lactose-free diet, your menu can be as follows:
|FOR A DAY|
|BREAKFAST||Porridge made with water (with dried or fresh fruit); boiled eggs; whole wheat bread; tea with honey|
|SNACK||An apple; a sandwich with greens and boiled meat; coffee|
|LUNCH||Vegetable soup; boiled fish; steamed vegetables and berry compote|
|DINNER||Rice with vegetables and vegetable oil; tuna; fruit; tea with jam|