8 ways you can have dairy when you´re lactose intolerant

having an intolerance to lactose dosen´t mean you can never have dairy. Here are eight ways to enjoy it, without the uncomfortable side effects.

Enjoy dairy:

The effects brought on by lactose intolerance -
gas, cramps, nausea and diarrhea - can be utterly unpleasant. So no one would blame you for wanting to avoid the foods that set off your symptoms.
But does lactose intolerance mean you can never enjoy dairy foods ? Absolutely not. There are number of strategies that people can use to include products in their diet that may have lactose.


Milk contains important minerals and vitamins, and may even help ward off disease. So itś worth exploring these eight ways to keep milk on your menu.

Start smaller:

If a smoothie caused you to cramp up, try half the smoothie next time. A smaller portion of a dairy product is less likely to give you symptoms.
"I always encourage people to start with low amounts and check out their tolerance" says dr. Weiten. "If they´re symptom free, they can try to increase the amounts gradually.

Space it out:

Instead of taking your entire dayś dairy at once, try splitting it up. Evidence suggest that most people diagnosed with lactose intolerance won´t have any discomfort if they drink a cup of milk in the morning and another in the evening.

Have it at mealtime:

Consume your dairy products at mealtime instead of as a snack. When you´r having it with other food, itś digested more slowly. That means by the time the lactose travels to your large intestine, thereś less of it left. Having a milkshake or icecream by itself is more likely to create symptoms.

Drink lactose-free milk:

Lactose-free milk has had the lactose removed during the production process. None of the vitamins and minerals in the milk are affected in the process. Since thereś nothing left for your system to react to. You won´t risk having symptoms when you gulp down a glass of the good stuff.

Add enzyme tablets, or add drops to your dairy:

Lactose intolerance is an enzyme deficiency. The uncomfortable bloating and cramping happen because your body can´t produce enough lactase to keep up with the dairy in your diet. But you can top up the enzyme in your digestive system by taking lactase tablets just before you take in dairy. You can also add lactase drops to a container of milk or cream. Just be sure to wait 24 before you consume it.

Eat cheese:

Hard cheeses, like cheddar and swiss, are naturally low in lactose. So you may be able to enjoy them without suffering symptoms. Processed cheese tends to have a higher lactose level, but itś still less than regular milk. A cup of milk has 11 or 12 g of lactose in it. Processed cheese sliced are in the range of 3 to 4 grams.

Try yogurt and probiotics:

Yogurt contains friendly bacteria that produce enzymes and help break down milk sugar. So when you snack on yogurt, some of the digestion work is already done for you. And it means thereś a lesser chance you´ll be bothered by lactose. You can aslo take probiotics in capsule form to help you digest dairy.

Choose chocolate milk:

Sometimes, people who have trouble with regualr milk find they have fewer symptoms when they drink chocolate milk. Experts are not quite sure why itś often better tolerated, but then again, when does chocolate require an explenation.

Find what works for you:

Everyoneś tolerance levels are individual, and you may find more succsess with some of these strategies than others. But its worth giving them a chance if it means you can include dairy in your diet.
The nice thing is, you´re not putting yourself at risk of any life-threatening problem by trying out a food.
People can test their own boundaries.





So there you go, remember a healthy mind needs a healthy body. Keep training, and keep to your diets !