Nutrition Related Diseases

LACTOSE INTOLERANCE
What is lactose intolerance

Lactose intolerance means you cannot digest the sugar in milk, called lactose.

What are the signs of lactose intolerance?
You may have lactose intolerance if, if after consuming milk, you experience some of the following:

  • Bloating
  • Diarrhoea
  • Wind
  • Pain
  • Urgent need for the toilet

What about calcuim?
You might be concerned that you may develop a calcium deficiency that could lead to the development of Osteoporosis with eliminating lactose from your diet. You can still consume foods that are high in calcium despite lactose intolerance. Aim for 2 servings of these foods each day:

  • 40g cheese
  • 250ml soy milk and 200g soy yoghurts with added calcium
  • Ā½ cup of fish with edible bones (e.g. salmon/sardines)
  • 250ml lactose-free milk
  • 1 cup almonds

What can I eat?
Check labels on foods and drinks for added milk or milk products. The closer to the beginning of the list it is, the higher the amount in the food type. On the ingredient list, added milk (or lactose) can be described as:

  • Milk solids non-fat
  • Milk solids
  • Whey protein
  • Milk
  • Casein

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