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Last Updated on December 3, 2024

Are you struggling with lactose intolerance? This is the type of sugar found in dairy products. This enzyme breaks down lactose. The effect? You will experience symptoms like:
- Bloating
- Gas
- Stomach cramps
- Diarrhea
These symptoms often show up after you’ve had milk. However, cheese or ice cream can also be the cause. Luckily, it’s not dangerous. But it can definitely make eating certain foods less enjoyable. The good news? With a little planning, you can still enjoy a tasty diet. And that all without the discomfort. You can read more about it in this blog.
Adjusting your diet where needed
The first step in managing lactose intolerance? That is knowing what to eat. But also what to avoid. Many dairy products are high in lactose, but not all. A few examples? Hard cheeses, or yogurt with live cultures. These products often have lower levels of lactose. These products may not cause symptoms. You can use non-dairy alternatives like almonds, oats, or soy milk. These are great substitutes and are widely available. You can even find lactose-free versions of:
- Milk
- Cream
- Ice cream
Experimenting with these options can make a big difference in your daily routine. And this all without feeling like you’re missing out.
Reading labels like a pro
One of the trickiest parts of living with lactose intolerance? That is spotting hidden lactose in processed foods. Things like bread, salad dressings, and even certain medications can contain small amounts of lactose. That’s why reading ingredient labels becomes second nature. Watch out for terms like “milk solids” or “whey,”. These terms indicate lactose content. Don’t worry. Once you know what to look for, it gets easier over time. Some apps can even help by scanning barcodes and flagging foods that contain dairy. And these apps suit your lifestyle perfectly.
Supplements and lifestyle tips
Are you someone who loves dairy? But do you struggle to digest it? Then lactase supplements can be a lifesaver. These come in tablet or drop form. It can help your body process lactose more effectively. Carrying them in your bag can make dining out stress-free, speaking of dining out. Don’t hesitate to ask questions at restaurants. Most places are happy to accommodate dietary needs these days. On top of that. Do you build meals around naturally lactose-free foods, like fruits, veggies, and whole grains? This keeps your diet both healthy and varied.