6 Lactose-free foods for people with lactose intolerance & bull; hello healthy

Lactose intolerance disease (lactose intolerant) can attack anyone, both adults and children. Those who suffer from lactose intolerance must be very careful in choosing their diet. The reason is, the wrong choice of food or drink can be bad enough for the body of people with lactose intolerance. However, that does not mean that those of you who suffer from lactose intolerance cannot enjoy a variety of foods that are full of nutrition and indulge the tongue. By following these guidelines, you can choose lactose-free foods that are safe for the body.

What is lactose intolerance?

Lactose intolerance is a digestive system disorder in which the body cannot produce enough of the enzyme lactase in the small intestine. This enzyme is useful for breaking down lactose, which is a natural sugar contained in milk and its derivatives. In the human body, lactose is supposed to be broken down into glucose and galactose which are in simpler forms. If the enzyme lactase is not enough, the lactose will not be able to be broken down by the body and eventually cause various disorders.

Those who suffer from lactose intolerance generally experience various symptoms and signs such as nausea, abdominal pain, bloating, diarrhea, frequent gas, and a sounding stomach. Meanwhile, you should also be careful if your child is lactose intolerant. In children, the symptoms caused are a red rash on the skin, vomiting, and relatively slow growth and development. Generally, you will only feel the symptoms of this disease half an hour after consuming products containing lactose.

What's the difference with allergies?

Before a diagnosis is made by a doctor, people who have lactose intolerance are often suspected of being allergic to milk. However, lactose intolerance is not the same as a milk allergy. Allergies are reactions the immune system causes to certain proteins in milk. Meanwhile, lactose intolerance is a lack of the enzyme lactase. It is possible for people who are deficient in the enzyme lactase to consume dairy products that are very low in lactose.

Lactose-free foods

People suffering from lactose intolerance should avoid foods that contain milk. In fact, milk is a food ingredient that you can find in many products and dishes. Milk also has a myriad of benefits that are good for your health. So, to get around your diet to keep it rich in nutrients, pay attention to the following options.

1. Milk from nuts

Lactose is commonly found in dairy products for cows, goats, horses and sheep. Meanwhile, milk produced from nuts such as soybeans, almonds and cashews is free of lactose that the body cannot digest. So, if you want to eat cereal with milk, it's best to replace cow's milk with almond milk. You can also make coffee, tea, juice, or other drinks with a mixture of soy milk, almonds, and cashews. However, some types of food such as cakes cannot be replaced with milk from nuts.

2. Green vegetables

Increase consumption of green leafy vegetables such as spinach, broccoli, cassava leaves, and beans. These types of vegetables are rich in calcium and iron that the body needs. Since you don't get enough calcium from dairy products, green vegetables can be your savior. In a cup of ripe spinach leaves you can enjoy approximately 250 milligrams of calcium, the equivalent of a glass of cow's milk.

3. Fish

Apart from green vegetables, the best source of calcium for those of you who suffer from lactose intolerance is fish. Types of fish that are rich in calcium include sardines, salmon and tuna. These fish offer high calcium and vitamin D. Half a can of sardines contains roughly 300 milligrams of calcium. So, make sure that you eat fish and other seafood to meet your daily calcium needs. However, make sure the fish you eat is not processed with milk derived ingredients that are not lactose-free, such as butter (butter).

4. Nuts

If you have a craving for snacking, you should avoid chocolate, candy, cookies, or biscuits that may contain milk. The safest and most nutritious snack options for people with lactose intolerance are nuts. Apart from being free of lactose, nuts also contain a lot of protein, calcium and essential minerals needed by the body.

5. Sorbet

No need to worry that you won't be able to enjoy delicious and sweet desserts or cold snacks. For a safe dessert menu, you can choose a sorbet from fruit juice without milk. Instead of eating ice cream or yogurt made from cow or goat's milk, sorbet is a cold snack that is healthy and friendly for those of you who suffer from lactose intolerance. In addition, sorbet is also rich in vitamins that the body needs.

6. Gelatin

Be careful if you want to eat pastries or cake. These types of food usually contain dairy products such as butter, cow's milk, cream, or cheese. So, replace it with lactose-free gelatin. Jelly is made from seaweed so it is safe for those of you who suffer from lactose intolerance. As a variation, you can mix agar with real cocoa powder that does not contain milk.