Five dietary substitutes for lactose intolerance

Lactose intolerance occurs when the small intestine does not produce enough enzymes (lactase) to digest the milk sugar (lactose). This lactase deficiency affects many people who need to limit themselves to the nutritional products of the newspaper. However, you can exchange your nutrients contained in dairy products with substitutes with the same nutritional value. Therefore, your body must not miss all the essential nutrients.

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Here are the foods you can substitute for lactose intolerance:

1. Soymilk: ] Milk contains one of the richest minerals needed for health-calcium. But for lactose intolerance, it's a big no-no. Soymilk is however enriched with calcium, which can contain up to 500 mg of calcium per serving. Soymilk is therefore one of the best milk substitutes for people allergic to milk.
2. Yogurt: Although derived from milk, yogurt contains less lactose with active bacterial cultures. Yogurt can cause less bloating because much of the lactose has already been broken down by its "good" bacteria.
3. Greens: The calcium you forget in milk can always be replaced by greens. Vegetables such as spinach, broccoli and kale are bursting with calcium and other antioxidants. A cup of cooked spinach contains about 250 mg of calcium.
4. Fish: Calcium is often badociated with children as an important nutrient for their growth, but many doctors suggest that calcium is even more important as one gets older. Seafood is known to be a rich source of calcium and omega fatty acids. Small fish with soft bones, such as sardines, are particularly rich in calcium. For example, 3 ounces of sardines with bones serve more than 300 mg. Among other calcium-rich fish to include in a lactose intolerance diet, one finds salmon and tuna.
5. Fermented Cheese: Of the other dairy products, cheeses contain very little lactose. Hard and aged cheeses like parmesan cheese and blue cheese deserve to be included in your diet for lactose intolerance because they are good sources of calcium and protein. You can also try simple cheese and crackers to increase your calcium intake.

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You can also replace your dessert milk with almond milk loaded with magnesium and vitamin E. You can also try other plant milks like oats, hemp and cashews. alternative.