People with lactose intolerance can not digest the sugar commonly found in dairy products.
Lactose intolerance is caused by the body's deficiency or lactase deficiency.
In infants, lactose intolerance may not be detected until the baby is 3 months old. Besides babies, adults can have lactose intolerance.
People who experience lactose intolerance should avoid milk or other dairy products.
Some of the symptoms of lactose intolerance include diarrhea, nausea, bloating, and abdominal pain after eating, especially after eating milk or milk products.
People who experience lactose intolerance can usually tolerate only about 4 ounces of milk.
Problems that can occur in people with lactose intolerance is the lack of calcium and vitamin D because it can not consume milk, which is one source of calcium and vitamin D.
Whereas calcium and vitamin D has an important role to the body. Therefore, people with lactose intolerance should get enough calcium and vitamin D from other sources.
Here are tips on how to insufficient intake of calcium and vitamin D for people with lactose intolerance:
1. Limit your intake of milk and other dairy products.
Consumption of milk and other dairy products for people with lactose intolerance should be limited because it could lead to the emergence of symptoms of lactose intolerance.
However, some cheeses like Swiss and cheddar cheese may still be consumed by those with lactose intolerance.
2. Seafood consumption.
Some seafood contains plenty of vitamin D, some of which are fish Cod and Salmon.
For those who do not like eating fish can be considered to take cod liver oil or salmon oil, of course, after consultation with the doctor. In addition to fish, other sea foods containing vitamin D is shrimp.
3. Consumption of herbs and spices are high in calcium.
Many herbal plants that contain high calcium, for example thyme, oregano, cinnamon, rosemary, basil, fennel, sesame seeds, mustard seeds, garlic, and cloves.
People who experience lactose intolerance can add some herbs into the daily diet to insufficient intake of calcium for the body.
4. Consumption of vegetables that are rich in calcium.
A large amount of calcium can be found in several types of vegetables, especially green vegetables. People who are lactose intolerant should add a large amount of vegetables into their diet.
Some vegetables are high in calcium such as spinach, kale, Collard greens, turnip greens, Swiss chard, celery, cabbage, Brussels sprouts, asparagus, mushrooms, and green beans.
5. Taking vitamin D supplements
Consult with your doctor about the possibility of taking supplements of vitamin D. Vitamin D supplements may be needed by people who have lactose intolerance.
People with lactose intolerance may develop vitamin D deficiency, thus requiring vitamin D supplements.