People who are lactose intolerant are unable to eat and process dairy products. They have to maintain a special diet, so that they do not suffer from stomach ache and nausea. Here’s a plan…
A person is said to be lactose intolerant when the body is unable to digest the milk sugar called lactose. Lactose is digested in the small intestine with the help of an enzyme called lactase. It breaks down lactose into two simpler forms of sugar called glucose and galactose, which are then absorbed into the bloodstream. When the body does not produce enough lactase enzyme, this lactose cannot be digested.
Symptoms of lactose intolerance are severe stomach ache, nausea, diarrhea, stomach cramps, and flatulence. A special diet will need to be followed. Depending upon the level of lactose intolerance, one has to either completely eliminate dairy products from the diet or would have some restrictions.
Lactose Intolerance Diet Plan
The major problem is that because of the complete elimination of dairy products from the diet, an individual might suffer from calcium deficiency. As we all know, milk and milk products are the major sources of calcium, which is an essential mineral for the proper growth of the bones and teeth. So to compensate for the lack of calcium, the individual needs to get the required calcium from non milk products. There are plenty of non dairy products that contain calcium, like sardines, soy milk, tofu, shrimp, broccoli, spinach, pinto beans, rhubarb, salmon, orange, lettuce, and tuna.
Another important factor is that certain processed foods also contain milk and milk products. Consuming such foods might also cause you to suffer from lactose intolerance. Some of these foods are bread, pancakes, baked goods, sweet rolls, cookies, donuts, biscuits, frozen waffles, processed breakfast cereals, potato chips, instant soup mix, cake mixes, bacon, sausage, hotdogs, pastries, margarine, candies, protein bars and powders, breakfast drinks, and salad dressings. You should check the labels of all processed food that you purchase and avoid foods that lists milk, lactose, whey, curd, dry milk solids, dry milk powder, and milk by products.
Breakfast: A bowl of high fiber cereal like porridge or muesli with seasonal fresh fruits. Whole wheat toast with jam and coffee or tea with soy milk. Calcium fortified orange juice or carrot juice.
Lunch: Green salad with roasted chicken, sandwiches made with whole wheat bread with tinned fish such as tuna. Steamed salmon with mustard vinaigrette, and fruit smoothie made with soy milk.
Dinner: Stir-fried vegetables with steamed rice, grilled chicken or other meat products, chickpea salad, lemon or lime juice.
For snacks, you can munch on homemade granolas, crackers with salsa, and fresh fruits. For beverages, any kind of fresh fruit juice and hot chocolate made with soy milk works very well. A good diet for children is one which contains a lot of fresh seasonal fruits and green leafy vegetables. Also substitute ice cream with ice lollies and sorbets made with fresh fruits.