By Andi Anderson
If your stomach feels uncomfortable after enjoying milk or other dairy foods, you might have lactose intolerance.
This means your body doesn’t produce enough lactase, the enzyme that breaks down lactose, a natural sugar found in milk. As a result, you may experience bloating, gas, cramps, or diarrhea.
However, being lactose intolerant doesn’t mean you have to give up all dairy. Dairy products are important sources of calcium, protein, and potassium. You can still enjoy them with a few simple changes to how you eat.
Start by drinking small amounts of milk, like a quarter cup, and slowly increase the quantity over time. Drinking milk with meals or mixing it into foods like cereal, soups, or smoothies can also help because it slows digestion, making lactose easier to break down.
Choosing the right dairy products also makes a big difference. Hard cheeses like cheddar, Swiss, Colby, mozzarella, and Monterey Jack have less lactose and are usually well-tolerated.
You can sprinkle shredded cheese over salads, soups, or pasta to add flavor and nutrients without upsetting your stomach.
Yogurt with live and active cultures is another great option. These cultures help digest lactose, making yogurt easier on your stomach than milk. Greek yogurt and kefir are also gentle and nutritious choices.
Lactose-free and reduced-lactose milk are widely available and offer the same taste and nutrients as regular milk without the side effects.
These small adjustments can help your body adapt and build tolerance to dairy. With the right approach, you can enjoy your favorite dairy foods while getting the nutrition your body needs.
Remember, everyone’s body is different, so it may take time to find what works best for you.
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Categories: Michigan, Rural Lifestyle