LIVING WITH LACTOSE INTOLERANCE? HERE ARE TRICKS TO ENJOY DAIRY.

Lactose intolerance is a digestive disorder where one is unable to properly break down lactose. Lactose is the natural sugar found in dairy products. If you suffer from painful gas, bloating, cramps, nausea or diarrhea within two hours of eating dairy products, you might be lactose intolerant. Its symptoms can be uncomfortable, but they are usually manageable with diet and lifestyle modifications.

The first thing most people worry about with lactose intolerance is not getting enough calcium or other vitamins. There are many calcium-rich non-dairy foods. Think dark leafy greens, soy, sesame seeds, flax seeds, broccoli, oranges and even papaya and add them to your diet; they are all calcium-rich foods. Don't forget to include Vitamin D, which helps your body absorb and use calcium efficiently. You can also take a calcium supplement to help make sure you get the recommended amount of calcium needed daily.

When you are lactose intolerant, you must listen to your body. Every situation is different and each person suffers to a different degree of lactose intolerance. Just because you are lactose intolerant does not mean that you have to cut out all dairy. In general, cooking or heating dairy foods can help break down the dairy sugar and make it easier for you to digest. Some people are able to take a lactase enzyme supplement right before they eat these foods and consume them without any symptoms. Here are some other options:

1. MILK - Some people enjoy Lactaid milk, which is a lactose-free milk product. There are other alternatives, such as soy, rice, almond, hemp and coconut milk.

2. YOGURT - Despite lactose intolerance, many people can handle yogurt fairly well. Also, yogurts with active and live bacterial cultures seem to agree with lactose intolerant people more readily. Keep that in mind when you are choosing yogurt.

3. ICE CREAM - Some people are fine with ice cream and others are not. This is a reminder for people to test themselves with certain foods, because it is very much a case-by-case situation. You may be able to tolerate milk, but not ice cream, or cheese but not yogurt.

4. CHEESE - Who doesn't love cheese? Cheese has different amounts of lactose, depending on what kind you are eating. Pay attention to your body. Usually aged cheeses, cottage cheese, ricotta cheese, and natural cheeses contain less lactose. On the othe hand, cheese spreads, cheese in a can and some processed cheeses are known to have more lactose.

Are you lactose intolerant? Or do you think that you might be? Listen to your body and figure it out. You will feel better in the long run.

source: www.ahealthiermichigan.org