Lactose is the sugar found in dairy products and milk. In order to digest this sugar, the body needs to produce an enzyme called lactase. When the body is no longer able to produce this enzyme, it results in lactose intolerance. Symptoms may include diarrhea, bloating/gas, abdominal cramps, nausea/vomiting, headaches and even acne within half an hour to 2 hours of consumption of dairy.
Here are some dietary modifications that might help you ease these symptoms:
Consumption of fermented dairy instead of regular dairy improves the digestibility of lactose, fats and proteins in them. Since it is cultured, the fermented dairy helps in healing the digestive tract. Its enzymes can also aid in digestion of other foods. Kefir is a great option to consider.
It is high in fatty acids and gets digested easily as compared to cow’s milk. However, initiate the consumption slowly, starting with just a few drops in a broth/soup to ensure there are no symptoms/side effects.
Live and active cultures in yogurt, kefir, and fermented vegetables help in maintaining a healthy digestive tract. They also aid in lactase production and promote easier digestion.
Since calcium is not being consumed in any form of Dairy, it is highly recommended to include other sources of calcium like kale, sardines, broccoli, etc.
This particular vitamin plays a vital role in the absorption of calcium, and thus helps maintain bone health. Many lactose intolerant people have a deficiency of this Vitamin, therefore it is important to ensure its presence in your diet. You could add green leafy vegetables, scallions, Brussels sprouts, cabbage, broccoli, cucumbers, and dried basil to your diet as they are rich in Vitamin K.
Coconut oil is very light weight and easily gets converted into energy in the body. It improves digestion, blood sugar levels, hormonal balance, and also helps maintain the bacterial balance in the body.
Ghee helps in improving digestion, reducing inflammation, regulating weight, strengthening bones etc. It is also ideal for use in lactose intolerance as it contains no lactose.