SOURCE: GEMINI
Lactose intolerance means your body has difficulty digesting lactose, a sugar found in milk and other dairy products. This can cause bloating, gas, diarrhea, and stomach cramps.
Here are some alternate food and beverages you can consume:
Milk alternatives: There are many lactose-free milk alternatives available, such as almond milk, rice milk, oat milk, coconut milk, cashew milk, and hemp milk. These milks are fortified with calcium and vitamin D, which are important nutrients found in dairy milk.
Lactose-free yogurt: Look for yogurt with live and active cultures that say "lactose-free" on the label. These yogurts have the same probiotic benefits as regular yogurt, but without the lactose.
Hard cheeses: Aged cheeses like cheddar, Parmesan, and Swiss naturally contain very little lactose. You can enjoy them in moderation.
Plant-based protein sources: Beans, lentils, tofu, tempeh, and nuts are all excellent sources of protein that are naturally lactose-free.
Calcium-rich vegetables: Dark leafy greens like kale and collard greens, and broccoli are all good sources of calcium.
Fruits: Fruits are a great source of vitamins, minerals, and fiber.
Beverages: Water, tea, black coffee, and coconut water are all lactose-free beverages.
By following a lactose-free diet, you can still get the nutrients you need to stay healthy. It's also important to note that some people with lactose intolerance can tolerate small amounts of lactose without any problems. You may want to experiment to see how much lactose you can tolerate. If you experience any symptoms after consuming dairy products, it's best to avoid them or consume lactose-free alternatives.
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