Five food substitutes for lactose intolerance
Lactose intolerance occurs when the small intestine does not produce enough of an enzyme (lactase) to digest milk sugar (lactose). This deficiency of lactase affects a lot of people who have to restrict themselves from the nutritious diary products. However, you can swap your nutrients found in dairy products with substitutes which have the same food value. Hence, your body does not have to miss out on all the essential nutrients.
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These are the foods that you can substitute for lactose intolerance:
- Soy milk: Milk contains one of the richest minerals needed for health-calcium. But for lactose-intolerance it is a big no-no. Soy milk however is fortified with calcium which may have up to 500 mg of calcium in a serving. Hence, soy milk are one of the best substitutes for milk for anyone with a milk allergy.
- Yogurt: Although derived from milk, yogurt contains less lactose with active bacterial cultures. Yogurt may cause less bloating because much of the lactose has already been broken down by its 'good' bacteria.
- Greens: The calcium that you miss out from milk can always be substituted with the greenies. Vegetables such as spinach, broccoli and kale are packed with calcium and other antioxidants. One cup of cooked spinach contains about 250mg of calcium.
- Fish: Calcium is often linked with children as an important nutrient for their growth, but many doctors suggest that calcium is even more important as you get older. Seafood is known to be a rich source of calcium and omega fatty acids. Small fish with soft bones like sardines are especially high in calcium. For example, 3 ounces of sardines with bones serve up more than 300 mg. Other high-calcium fish to include in a lactose intolerance diet are salmon and tuna.
- Fermented cheese: Among other dairy products, cheeses have been known to contain very less lactose. Hard and aged cheeses such as Parmesan and blue cheese are worth including in your lactose intolerance diet because they are good sources of calcium and protein. You can also try simple cheese and crackers for a boost of calcium.
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You can also replace your dessert milk with milk from almond which are loaded with magnesium and vitamin E. You can also try other vegetable milks like oat, hemp and cashew for an alternative.
First Published : 28 Oct 2018, 04:30:16 PM