Lactose intolerance is a common digestive problem where the body is unable to digest lactose, a type of sugar mainly found in milk and dairy products.
In most cases, cutting down on or avoiding sources of lactose and replacing them with lactose-free alternatives is enough to control the symptoms of lactose intolerance.
The exact changes you need to make to your diet depend on how sensitive you are to lactose. Some people are able to tolerate some lactose in their diet without any problems, whereas others experience symptoms after consuming food containing only a tiny amount of lactose.
If you decide to experiment with what you can and can't eat, make sure to introduce new foods gradually, rather than all at once. This will help you to get used to any foods you might be sensitive to and identify any that cause problems.
Eating fewer products containing lactose, or avoiding them completely, can mean you miss out on certain vitamins and minerals in your diet and increase your risk of complications. You'll also need to make sure you're getting enough nutrition from either lacto-free foods or dietary supplements.
There are a number of alternative foods and drinks available in supermarkets to replace the milk and dairy products you need to avoid.
Food and drinks that don't usually contain lactose include:
soya milks, yoghurts and some cheeses,milks made from rice, oats, almonds, hazelnuts, coconut, quinoa, and potato,foods which carry the 'dairy-free' or 'suitable for vegans' signs
It's a good idea to choose lactose-free products with added calcium and ensure your diet contains alternative sources of calcium, such as:
green leafy vegetables, such as spinach, kale, broccoli, cabbage and okra,soya beans,tofu,nuts,bread and anything made with fortified flour
fish containing edible bones (for example, sardines, salmon)
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