Lactose Intolerance & Adults
Maintaining a Healthy Diet
Adults need approximately 700mg of calcium per day while breastfeeding mothers need 1,250mg. To ensure the body gets its daily dose, individuals can supplement a dairy free diet with calcium rich foods like such as broccoli, beans, tofu or soy milk and drink juices that have been fortified with calcium.
Alternatively, individuals can make use of real dairy products that have had the lactose removed. These products use a filtration process to remove the lactose in cows’ milk and, as nothing else is added or removed, have the same dietary benefits as ordinary dairy. These products also have the same cooking properties as ordinary dairy meaning that they can simply be used as substitutes in any recipe.
Managing Lactose Intolerance Out of the Home
Staying lactose free can be more difficult when out and about. Some individuals find that if a lactose-containing food cannot be avoided, it can help to carry lactase pills or drops with them.
It should also become a habit to read all food labels before individuals purchase or consume a product. Many unexpected items contain lactose, such as bread, cereal, lunchmeats, salad dressings, mixes for cakes and coffee creamers. It is also useful to bear in mind that some ‘non-dairy’ products could still contain lactose as they include ingredients that are derived from milk. Besides milk and lactose, keywords to look for in ingredients lists include whey, curds, milk by-products, dry milk solids and non-fat dry milk powder.
Read some testimonials from real people living with lactose intolerance.