If you're one of those people who would love to have a pizza but hate the nausea that comes with all that cheese, you may be lactose intolerant. Being lactose intolerant means that your body is deficient in lactase, an enzyme that breaks down the milk sugar (lactose) in dairy products. According to the Mayo Clinic, you can manage the symptoms of lactose intolerance by cutting lactose out of your diet.
Calcium
The problem that many people run into when cutting lactose from their diet is that, in the process, they are also cutting a major source of calcium as well. According to the Mayo Clinic, a lactose-free diet should include more nondairy foods that are a source of calcium and protein. Calcium-rich foods include broccoli and leafy greens, almonds, oranges and canned salmon. Tofu, soy milk and certain breads and juices that have been fortified with calcium are excellent dietary sources.
Hidden Lactose
It's not always easy to spot lactose-laden foods. Some products, such as milk, cheese and yogurt are obvious sources of lactose. But lactose is often added to prepared foods such as instant soup or baking mixes. Lactose may also be found in cereals and salad dressing. By reading labels in the supermarket, you can spot the hidden lactose before these items wind up in your grocery bag.
Sample Menu
A typical lactose-free diet may include a breakfast of calcium-fortified orange juice, eggs, oatmeal or toast with jelly and margarine, and coffee with nondairy creamer. Lunch may consist of a turkey sandwich made with calcium-fortified bread or a salad with balsamic vinegar and oil instead of ranch dressing, a banana and soy, or other lactose-free, milk. Dinner may be composed of roast beef, chicken or fish, a side of noodles in marinara sauce instead of cream sauce, or calcium-rich broccoli, fresh or frozen fruit and coffee with nondairy creamer.
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