How to Deal With Lactose Intolerance

Living with lactose intolerance is difficult, even for those who have struggled since birth with the condition. Although symptoms range from the mild to severe, many foods contain small amounts of lactose and avoiding them can prove to be tricky. Use these tips to help live a normal and lactose free life.

Instructions

1. Talk to a dietitian to ensure you are getting the full amount of calcium your body needs. Women, especially pregnant and nursing mothers, require a more and a lack of calcium can cause brittle bones later on in life. A registered dietician can suggest foods that you like with high levels of calcium to add to your diet to help you deal with lactose intolerance.

2. Try small amounts of yogurt and hard cheeses. Often, people with mild lactose intolerance can eat these foods because their lactose content is lower than other dairy products. Start with small amounts and spread them throughout the day to allow your system time to digest.

3. Watch the sugar content of groceries that are diary or lactose free. This is especially important for diabetics as it's common for these products to raise the blood sugar levels. Non-dairy products often contain more fat as well, so be cautious and read labels carefully.

4. Make sure you get enough vitamin D, which your body needs to absorb calcium. Getting out in the sun is a good source of vitamin D, and you only need short periods of time outside.

5. Choose foods that are fortified with calcium such as juices and cereals. Soy products often add calcium and the taste difference between fortified and regular is negligible, if any.

Tips & Warnings

• Make sure to wear sunscreen when you get your dose of vitamin D outside. It allows your body to absorb the sun's rays needed to create vitamin D but reflects the harmful ones.