A deficiency of the lactase enzyme in the small intestine causes lactose intolerance. Folks who lack this enzyme cannot absorb the sugar found in milk and milk products, thus when they ingest dairy products the undigested lactose ferments in their gastrointestinal tract and causes bloating, gas, nausea, cramps, diarrhea and general discomfort. Lactose-free milk and milk products exist, as do lactase supplements, however lactose alternatives such as soy, almond and rice milk provide good sources of calcium with no side effects.
Calcium
The main issue for those with lactose intolerance becomes acquiring enough calcium, since milk and milk products constitute one of the best dietary sources. Depending on the severity of your lactose intolerance, you may still be able to ingest certain dairy products with lower lactose counts, such as cottage cheese. However if your symptoms are severe, the combination of a non-dairy lactose alternative and a calcium supplement may be preferable. Remember that the body only absorbs calcium so long as adequate amounts of vitamin D exist, so you may need to supplement vitamin D also. Seek medical advice before you supplement calcium and vitamin D.
Soy
One of the most versatile lactose alternatives remains the ever adaptable soy bean. Lactose-free soy milk, soy cheese and soy yogurt offer tasty alternatives to their lactose counterparts. Calcium-fortified soy milk also helps the body assimilate calcium more effectively, according to the Harvard School of Public Health. Soy products have a low fat content, and they also provide a good source of protein.
Almond
Almond milk is a rich tasty lactose alternative with numerous health benefits. One cup of almond milk provides 30 per cent of the recommended daily intake of calcium. Almond milk also contains no saturated fat, no trans fats, and low calories and fat overall. One cup contains a modest 50 calories and 2.5 grams of fat.
Rice
Rice milk can also serve as an alternative to products that contain lactose. A cup of rice milk offers a good source of calcium -- 30 per cent of the recommended daily intake -- with only 2.5 grams of fat. One caveat: rice milk tends to be watery, so if you prefer a lactose alternative that mimics the richness of milk or cream, it's best to skip this one.
References
- National Digestive Diseases Information Clearinghouse; Lactose Intolerance; June 2009
- HealthCastle.com: Lactose Intolerance; Diet Options and Alternatives; Gloria Tsang, RD; March 2011
- Medline Plus; Calcium in Diet; March 2009
- Harvard School of Public Health: Calcium and Milk: What's Best for Your Bones and Health?
- HealthCastle.com; Benefits of Soy in Heart Disease: Cholesterol Lowering; Gloria Tsang, RD; February 2006
- HealthCastle.com; Product Review: Almond Dream; March 2009
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