Diet with lactose intolerance – principles. What foods can you eat?

The diet of lactose intolerance is a form of treatment for people whose body does not digest sugar found in milk.

A diet of lactose intolerance is a form of treatment for people whose body does not digest sugar in milk.
This type of diet relieves the symptoms of food intolerance and prevents them from re-emerging .
The diet of lactose intolerance is an elimination diet, which is a form of symptomatic treatment of lactose intolerance, therefore it is intended for newborns, infants, children and adults whose body does not digest dairy sugar .. The diet with lactose intolerance assumes complete elimination from diet ( lactose-free diet) or only limitation of the consumption of products containing lactose (you do not always have to completely exclude milk sugar from the diet.) Dietary supplements may be tablets containing lactase.The specific recommendations depend on the form of lactose intolerance, the severity of symptoms and age of the patient.


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Diet with lactose intolerance – principles

People with primary and secondary (acquired) lactase deficiency do not have to completely eliminate from the diet milk and other products containing milk sugar. They can eat, but in limited quantities – only need to know their acceptable limit . The only exception is when the symptoms of food intolerance they are very intensified – then a lactose-free diet should be used.
In turn, people with congenital lactase deficiency must strictly use a lactose-free diet throughout their lives, because they can not tolerate even small amounts of food containing milk sugar. Failure to comply with diet can even threaten their lives.


Read also: More about Lactose


Diet with lactose intolerance – what can you eat?

Most adults with acquired or primary lactase deficiency tolerate small amounts of products containing milk sugar – usually a one-time dose of about 5-10 g lactose, or 100-200 ml of sweet milk .Therefore, in these patients there is no need to completely exclude dairy products. diets, only limiting their consumption and selecting dairy products with low lactose content You only need to determine the individual level of lactose tolerance, observing the relationship between the amount of consumed milk and the appearance of symptoms of intolerance.


Check also: Soy protein – a convenient alternative


People with primary and acquired lactase deficiency can consume fermented milk products (eg buttermilk, sour cream, blue cheese, kefir, yogurt), because the probiotic bacteria contained in them produce lactase and thus support the process of decomposing milk sugar. If they are ingested, the symptoms of food intolerance do not appear, moreover, they reduce the severity of their intake. In addition, this type of products can compensate for deficiencies resulting from the elimination of milk and dairy products from the menu.
You can also eat hard hard-ripened cheeses (ie cheddar, gouda, parmesan) because they are virtually lactose-free, therefore they are generally well tolerated by people with intolerance to this sugar, also in cream cheese such as Brie, Fromage or in melted cheeses, the lactose content is lower compared to, for example, curd cheeses.
In addition, you can find milk with low lactose in stores that is well tolerated by people suffering from this type of food intolerance.
Complementing the dietary treatment may be tablets containing lactase, which can be consumed immediately before the planned food consisting of dairy products.They facilitate the digestion of milk and reduce the post-consumption unpleasant gastrointestinal discomfort such as
flatulence, fullness, abdominal pain, nausea, diarrhea and intestinal colic.

Diet with lactose intolerance – what to replace milk?

People with congenital lactase deficiency or those with severe lactose intolerance should avoid products containing milk sugar. Cow, goat, sheep and other milk from mammals can be successfully replaced with plant milk
buckwheat (from buckwheat and soybeans), soybean, rice (brown rice), coconut (made from pressed coconut pulp), corn (based on corn syrup) and oatmeal and products made on their basis. People with lactose intolerance are especially recommended for cheese made from soy milk because it is a good source of calcium and protein. Unfortunately, it can cause allergies, and with long-term use may cause thyroid problems.
In addition, lactose-free milk and cheese and other dairy products that do not contain milk sugar are available in stores and are labeled lactose-free . It’s good to know that milk that does not contain lactose has the same amount of calcium as regular milk.
Where can lactose be hidden?
ready meals – sauces, soups, pancakes;
bread – toast, butter buns, hamburger buns;
pates, sausages, sausages, sausages;
milk chocolate, fudge, toffee candies, ready-made cakes, ice cream, creams, chocolate bars and puddings;
medicinal syrups, tablet coatings and some artificial sweeteners
Therefore, when shopping, carefully read the labels and check if the composition contains milk powder, whey or milk fat.

What to replace calcium, vitamin D and protein?

A lactose-free diet can lead to calcium deficiency, so you should introduce other foods in the diet that contain this element
parsley, kale, beans, wheat bran, groats (eg buckwheat, barley), sprats and sardines. Fruit juices and calcium fortified flour are available on the market. In addition, mineral waters with a high calcium content (at least 50mg of calcium per 1 liter of water) should be selected. When composing a menu, one should take into account the fact that some vegetables (spinach, sorrel, rhubarb, beets) and stimulants (tea, coffee) contain oxalates, which reduce the absorption of calcium.
In some cases, it is advisable to use calcium supplements to supplement its content in the body, especially during childhood, youth, pregnancy and breastfeeding period, and in people at risk of osteoporosis.

In turn, the source of vitamin D, which may also be lacking in the diet of lactose intolerance, are fish.
By contrast, protein deficiencies can compensate for meat, poultry, fish, eggs and pulses, and soya milk, which contains a similar amount of protein as cow’s milk, is a good solution.

The intolerance of lactose, or sugar found in milk, is one of the most common food intolerances that occurs when the body lacks lactase – an enzyme necessary for the breakdown of lactose.

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