Being lactose intolerant isn’t always easy and this condition comes with its own set of guidelines in terms of daily diet and nutrition. However, being lactose intolerant doesn’t mean that your health is necessarily in jeopardy. It’s just a matter of knowing what to eat, how much, and what kind of foods you’ll need to include in order to stay healthy and keep your digestive tract in tact.

The most obvious concern for people that are lactose intolerant is the fact that they are not able to get as much calcium and vitamin D. This is due to the fact that their bodies cannot properly digest anything with lactose in it. While most believe they need to stay away from all things with lactose in it, this is not entirely true. Recent medical studies have shown that certain foods with lactose can actually help those that are lactose intolerant. Yogurt is such an example. Even though yogurt is high in lactose, it contains certain bacteria that allow lactose enzymes to be easily digested by lactose intolerant individuals.

While calcium and vitamin D supplements are alternatives to providing your body with the proper nutritional doses, you shouldn’t necessarily avoid lactose foods altogether. Those that are lactose intolerant can still eat ice cream, drink milk, and other dairy products as long as they are in small amounts. Luckily, there are other ways that lactose intolerant people can still get proper nutrition despite the lack of calcium and vitamin D. There are certain foods that are naturally rich in calcium that are safe for lactose intolerant individuals to eat. These include fish and greens.

It is important to plan your meals accordingly and to make sure they include a number of calcium rich foods. If you can mange to get enough calcium through the foods you eat on a daily basis, you won’t have to rely solely on supplements to reach your daily nutritional goals. Fans of seafood that are lactose intolerant will enjoy incorporating more of the following food items into their daily diet: canned shrimp, raw oysters, sardines, and canned salmon (with bones). Vegetables will also play a large part in giving you the right calcium and other nutritional benefits you’ll need. Be sure to pick up the following the next time you go grocery shopping: turnip greens, broccoli, collard greens, Chinese cabbage (also known as bok choy), and kale. These veggies are best when steamed. The following dairy products should be consumed in moderation: sour cream, plain yogurt, ice cream, processed cheese, and low fat or skim milk.

Working with a doctor or dietician will help aid you in making sure your daily meals are proper and meet all the necessary nutritional guidelines. Being lactose intolerant isn’t about not allowing yourself to eat certain things - it should be about identifying what foods you can and should eat and how much.

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