Lactose Intolerance is defined as the inability to metabolize lactose, a sugar
found in milk and other dairy products. This is because the required enzyme
lactase is absent or its availability is lowered in the individual. Symptoms of
Lactose Intolerance include nausea, cramps, diarrhea, bloating, intestinal gas,
and floating or foul-smelling stools. Approximately 70% of adults are Lactose
Don't Lack Calcium- The removal or limitation of milk in your diet will cause a
great loss in daily calcium intake. It's recommended that ones receives 2
glasses of milk worth of calcium daily. It's important to compensate. Sardines,
spinach, and broccoli are all great alternative sources of calcium.
Drink Milk With Meals- Many times symptoms of Lactose Intolerance will
diminish or disappear altogether when one drinks milk alongside food.
Slowly Increase Intake- The gradual increase of milk consumption each day
over a few weeks may allow your tolerance for the milk to slowly build up.
Try Buttermilk- Buttermilk is an alternative that many lactose intolerant have
benefited from using. Despite its name, buttermilk contains less fat and
cholesterol than 2 percent milk.
Check Medications- Lactose is contained in many medications and nutritional
supplements. There's even enough contained within some medications alone
to trigger lactose intolerance symptoms in some people. Always make sure to
read the labels carefully and to contact your pharmacist if necessary.
Cheese- Cheese is another alternative source of calcium that can be a lot
easier on the lactose intolerant because of its smaller lactose content.
Adding Lactase- Several milk products on the market already contain added
lactase. You can also buy the lactase in liquid form and add it to the milk
yourself to relieve lactose intolerance symptoms.
Eat Yogurt- Another great alternative source of calcium is yogurt. The bacteria
in the yogurt can break down lactose contained in its milk. Yogurt has only
about 75 percent of the lactose of an equal amount of milk.
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