About an hour after chowing down on pizza and ice cream, does your stomach suddenly start rumbling? Well, more than likely you’re lactose intolerant. But before you give up your favorite foods, here are some lactose-intolerance food ideas that you may not know about.
You may be surprised to find that lactose intolerance is fairly common. It seems to affect men and women equally, and some ethnic groups are more likely to be affected than others because their diets traditionally included fewer dairy products. Almost all Asians and Native Americans are lactose intolerant, and up to 80% of African Americans and Hispanic Americans also have symptoms of lactose intolerance.
So what do you do when dairy’s bringing you down? How do you get the calcium and vitamin D that your body requires? And what are more options besides the usual lactose-free milk and lactase supplements?
Read on to find out how you can live a more dairy-friendly life.
Breakfast Foods Offer Hidden Calcium
Eat a good breakfast, even without dairy, and you can still get calcium and vitamin D. Bread, juice, and cereal often have added calcium and vitamin D. Some fortified cereals can have more than 1,000mg of calcium in a 1-ounce serving. That’s nearly your entire daily requirement. Ask your doctor about your calcium needs.
Hard Cheeses Have Less Lactose
People with lactose intolerance don’t have to give up dairy. They can often eat calcium-rich hard cheeses without having any symptoms. Hard cheeses, such as Swiss or Parmesan, have less lactose than soft cheeses, like Brie. Cottage cheese is also a lower-lactose option that’s loaded with calcium.
Eat Your Greens to Get Calcium