It is very common in a large part of the population to have lactose intolerance. This means that the body has problems ingesting lactose, or what it is, the natural sugar in milk. For all those who suffer from it, it is necessary to follow a specific diet that does not include dairy products. However, there are a number of foods that can perfectly replace lactose without having gas or diarrhea.
What to eat if we can’t have dairy
Lactose-free milk. If you have lactose intolerance you don’t have to stop drinking milk. In most supermarkets you can find milk with lactase. Lactase is an enzyme that breaks down milk sugar that your body can’t and makes you lactose intolerant. This type of milk has the same nutrients as regular milk and a slightly sweeter taste.
Soy milk. A very valid option is to drink soy milk enriched with calcium, in this way your body will receive all the nutrients it needs during the day.
Other types of milk. There are other foods that, although they do not have calcium, are perfectly substitutes for dairy products and contain a large amount of vitamins and antioxidants for the body. Almond milk is rich in magnesium and vitamin E. Coconut milk has a creamy flavor like cow’s milk, although it has a lot of saturated fat.
Low lactose yogurt. In the event that you have lactose intolerance, you can opt for dairy products with very little lactose, such as yogurt with active bacteria cultures. Yogurt causes fewer stomach upsets because much of the lactose has been perfectly diluted by active bacteria.
Fermented cheeses this kind of cheese has very little lactose so you can eat it without problems. Examples of some of them: Parmesan, blue cheese or Swiss cheese.
Foods without any dairy but with calcium. If you can’t have any dairy products because your lactose intolerance is severe, it’s best to include high-calcium green leafy vegetables in your diet, such as spinach, broccoli, or kale.
