Lactose intolerance is a condition characterized by your body's inability to process lactose, a component of cheese, milk, sour cream and other dairy products, according to the University of Maryland Medical Center. This is caused by a deficiency of lactase, and enzyme produced by your body that processes lactose. Lactose intolerance may cause abdominal cramps, diarrhea, bloating and other symptoms when you consume dairy products. Simple strategies can help you get the nutrition you need through a dairy-free diet.
Step 1
Add tofu, legumes, beans and fish to your diet to replace the protein found in dairy products. According to Dr. Scott Sicherer and Liz Scott, authors of "The Complete Idiot's Guide to Dairy-Free Eating," these foods provide the body your body needs for energy, as well as for building healthy muscle, brain and connective tissue cells.
Step 2
Drink soy milk or rice milk instead of cow's milk, advises the University of Maryland Medical Center. These products are abundant sources of protein and vitamins. They are also typically fortified with calcium, which is necessary for maintaining healthy bones.
Step 3
Consume eggs, halibut, tuna, oatmeal and salmon to replace the vitamin D found in dairy products. These foods are rich sources of vitamin D, which helps your body absorb calcium, regulate thyroid function and prevents deterioration of your muscles, according to Dr. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing."
Step 4
Replace diary cheese with soy cheese on pizzas and in burritos, tacos and other foods. Like soy milk, soy cheese is a rich source of protein. It comes in a variety of flavors, and melts in a manner similar to dairy cheese, according to Sicherer and Scott.
Tips and Warnings
- Check ingredient labels on packaged foods for milk products. Many products, such as convenience meals, snack foods and ready-to heat biscuits and rolls, contain dairy products.
Things You'll Need
- Tofu
- Legumes
- Beans
- Fish
- Soy milk
- Rice milk
- Eggs
- Oatmeal
- Soy cheese
References
- University of Maryland Medical Center: Lactose Intolerance
- "The Complete Idiot's Guide to Dairy-Free Eating;" Scott H. Sicherer, M.D. and Liz Scott; 2009
- "Prescription for Nutritional Healing"; James F. Balch, M.D. and Phyllis A. Balch, C.N.C.; 1997
