Lactose is a milk sugar found in all dairy products. Lactase is the digestive enzyme in the body that breaks down lactose (a compound sugar) into glucose and galactose. When there is lack of lactase in the body, there is undigested lactose in the intestine. This undigested lactose causes a lot of problems as it produces of lactic acid and gas, fermenting with bacteria in the colon. Problems include symptoms like flatulence, diarrhea, bloating, abdominal pain and cramps. A lactose free diet is the ideal way to treat lactose intolerance. Though there are medical aids to increase lactase production, the best way out is to abhor lactose foods.
Don’t panic about losing your diet: Some people are shocked to hear that they are lactose intolerant. The pain of losing milk and milk products is too much that they go into a sort of depressed state on hearing about their lactase deficiency. They think that, henceforth, their diet should be drab, lacking in delicacy. Not always. There are milk substitutes and dairy substitutes which taste as good as milk/dairy products. Also, you can work out lactose free diet plans which can provide you a meal that is richer than your ordinary, daily meal plan. This article will offer guidelines on diet plans for the lactose intolerant.
Lactose Free Diet Plan: There are several ways of treating lactose intolerance: One is to avoid lactose foods completely; another is to take minimum amounts of dairy in food; third is to take lactase drops or pills and never drop your diet’s lactose quotient. With the first option, you do not always know what to consume and what not to consume. You are confused how to supply nutrients for your body. Below is a diet plan guide which can help you consume rich and healthy diets:
Breakfast: Never skip breakfast. It can weaken your energy levels and make you unfit for the day. For breakfast, it is better to have high-fiber diet. An ideal breakfast plan can include any of these:
- 1 bowl of high fiber cereal
- 1 bowl of fresh fruit porridge
- 1 cup of low lactose milk or soy milk
- 1 cup of oatmeal with soy milk
- Wholemeal or grain toast
- A cup of tea or coffee with soy milk
- ½ cup of Orange/Apple/Cranberry juice
- 1 slice of melon
- 1 ounce of raisin bran with soy milk
- 2 slices of raisin toast
Lunch/Main Meal: You can include calcium rich foods at lunch. These can mean salmon, sardines or other meat products that are lactose free. Your lunch can comprise of any of the below:
- 2 oz of Turkey breast
- Roast beef with tomatoes and lettuce
- 3 oz lean, shaved ham with Swiss cheese
- Lactose-free mayonnaise ½ tsp
- 1 cup of green/spinach salad
- Chicken/vegetable stir fry with steamed rice
- Dairy free ice cream/custard with soy milk
- Wholemeal sandwiches with lean beef
- Canned Salmon or Sardines
- A bowl of fresh fruit/ bunch of grapes
- Cappuccino with soy milk
Dinner: Make it easy to digest if its before bedtime. Better to eliminate all kinds of dairy stuff. An ideal dinner plan would be:
- ½ cup of Noodles
- 1 cup of Broccoli
- 1 cup of carrots
- Lactose free margarine
- Frozen fruit or 1 cup salad
- Mashed potato
- Mixed vegetables – carrots, beans, corn
- Steamed scallops
- Egg omelet with tuna
- Broiled Salmon
- Steamed asparagus stalks
Snacks: Fresh fruit, water/juice, tea/coffee made with soy milk, cup of almonds, bananas, dried pineapple, dry dates, mixed nuts etc. will do for snacks.
