How to Get a Lactose Intolerance Diet

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Getting the right lactose intolerance diet is important for those who who can't digest milk sugar found in dairy products. Lactose intolerance is known as lactase deficiency. Which means your small intestine doesn't make enough of lactase enzymes. Lactose intolerance in babies can sometimes goes unrecognized until the age of 3. Adults can become lactose intolerance as well. Those suffering from lactase deficiency aren't at severe risk. Lactose intolerance treatment usually consists of cutting out dairy products.


Lactose intolerance symptoms result in diarrhea, nausea, gas, and abdominal pain after eating. Specifically after you're done eating milk and dairy products. Lactose intolerant people tend to only tolerate up to 4 ounces of milk. The problem with those who are lactose intolerant, they're at risk for calcium and vitamin D deficiency. It's recommended that you get 1,500 mg of calcium a day. Calcium deficiency can lead to osteoporosis. This article will explain how to get a lactose intolerance diet, while still maintaining a good amount of calcium and vitamin D in your diet.

  • Limit your dairy intake. Some cheeses like swiss and cheddar might be okay for those who are lactose intolerant. You can have some dairy, just not a lot. Eating a bowl of cereal might be okay. Experience with dairy products, and discover with makes you more prone to experiencing lactose intolerance symptoms.

  • Eat sea food. Vitamin D is largely found in Cod and Salmon. Both are quite nutritious. Some people might not like fish, so consult with your doctor about taking cod liver oil, or salmon oil. Shrimp also contains a good amount of vitamin D as well.

  • Eating herbs and spices high in calcium. A lot of herbs are very high in calcium. Herbs and spices like thyme, oregano, cinnamon, rosemary, basil, dill weed, fennel, sesame seeds, mustard seeds, garlic, and cloves. Lots of herbs and spices can be added into your diet.

  • Eating vegetables high in calcium. A large amount of calcium is found in spinach. Those who are lactose intolerance should get a lot of spinach into their diets. Collard greens, turnip greens, swiss chard, romaine lettuce, kale, and green beans are good sources of calcium. Green leaf vegetables will provide you with a high amount of calcium. Eat a lot of spinach salads. Celery, cabbage, brussel sprouts, asparagus, and mushrooms contain calcium.

  • Talk to your doctor about taking vitamin D supplements. Vitamin D supplements could be needed for those who are lactose intolerant. It's quite easy to get vitamin D deficiency when one is lactose intolerant. So supplements might be needed.

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