Foods for lactose intolerance
Can you imagine life without halo-halo, ice cream, cakes, cheese, and milk tea? People with lactose intolerance cannot enjoy these yummy delicacies. But what if there’s a way to cheat? Here’s some alternatives you can enjoy as a lactose intolerant.
What is lactose intolerance?
According to the Mayo Clinic, lactose intolerance happens when a body is unable to fully digest the sugar in milk which is called lactose.
This happens because the small intestine makes low levels of lactase, hindering the body to digest all lactose intake, the National Institute of Diabetes and Digestive and Kidney Diseases further explained.
When a person with this intolerance consumes too much dairy, it can result in diarrhea, intestinal gas, bloating, tummy ache and sometimes even vomiting.
However, this doesn’t mean you need to completely give up eating dairy products. Most people only have to limit their consumption.
There’s no treatment but it can be managed through changing one’s diet. Johns Hopkins Medicine stated that health experts suggest to try dairy foods and feel which ones cause less symptoms.
How did I become lactose intolerant?
I was a normal girl who enjoyed dairy for a long time. Until five years ago, I felt an excruciating tummy ache that led me to a doctor’s visit. After a series of tests, we found out milk was the culprit.
Halo-halo, my comfort food, became one of my enemies. I can’t even enjoy spaghetti sprinkled with grated cheese.
What I felt in the early days of my intolerance was sadness and lots of tummy ache. I grew up enjoying milk on a daily basis and then suddenly I can only drink warm water in the morning.
These were the days my stomach was very sensitive even in the smallest amount of dairy. Once I accidentally ate a sandwich with cheese and I feel my belly tightening with pain.
But all hope is not lost. There are several alternatives I ate as prescribed by the physician that restored my faith in milk.
Dairy alternatives you can try
After being a lactose intolerant, I shied away from cow’s milk and tried these tasty substitutes.
Lactose-free milk
Supermarkets and pharmacies sell lactose-free milk. However, the stock of this milk is not as much compared to the regular ones. I noticed it was way pricier than the regular milk.
Lactose-free milk usually comes in a tetra pack. In terms of taste, it is on the bland side. The milky taste is very faint.
Soy milk
My personal favorite is soy milk. It is a plant-based alternative, cholesterol-free, high in protein and low in saturated fats. Soy milk is more accessible than lactose-free milks. It is also way cheaper.
Buyers have options to get it in bottles or in tetra packs. I also love that some brands offer a wide range of flavors like banana, strawberry, and chocolate.
Yogurt
Saying no to ice cream is a punishment already. I thank the heavens for creating yogurt. Yogurt can improve gut health as it contains probiotics which are beneficial bacteria that live in our digestive system.
Yogurt also comes in different flavors that I feel like closely resemble ice cream. You can enjoy it with mango, melon, strawberry, blueberry, and buko pandan. Some brands even have it with some jelly.
Probiotic drinks
Like yogurt, probiotic drinks have been my life saver. They are very accessible and budget-friendly. Usually packed in tiny bottles, it also comes in different flavors which I truly appreciate.
Cleveland Clinic shared that probiotics, such as those found in Nuzena Probiotic Gut Boost 40 +, are made of good live bacteria that naturally live in our body. Foods that have probiotics or “good bacteria” in them and can benefit health.
Other high-calcium foods
Adding calcium-rich vegetables and fruits to your diet is important for maintaining healthy bones and teeth. Even though I cannot drink dairy as much as I can, I try to compensate through other high-calcium foods such as broccoli, okra, canned sardines, salmon, leafy green vegetables, and tofu.
Based in Harvard’s School of Public Health, calcium is often associated with healthy bones and teeth and it also plays an important role in blood clotting, helping muscles to contract, regulating normal heart rhythms and nerve functions.
If you want to read more about foods rich in calcium, check this article.
