1. A Common Ailment
If you feel sick to your stomach and experience nausea, diarrhea, bloating or gas whenever you eat dairy products, you are not alone. It is estimated that up to 75 percent of the world's population possesses some degree of lactose intolerance. After infancy, many people stop producing the enzyme lactase, which allows them to properly digest the lactose (a form of sugar) found in dairy products, or they produce the enzyme in increasingly smaller quantities. An additional 3 percent of people are allergic to casein, a protein found in milk. A casein allergy can produce gastrointestinal distress, itchy skin and troubled breathing. While lactose intolerant people have a few options, the only treatment for a casein allergy is a dairy-free diet.
2. Lactase Enzyme Supplements and Probiotics
One way to help your body digest dairy products is through lactase enzyme supplements, which comes in tablet or liquid form. The tablets are generally taken half an hour before consuming dairy, or they can be dissolved in the milk itself. Liquid lactase may also be added to milk. Many people have good luck taking probiotics, which replenish the "good" bacteria in your gut and aid in overall digestion. Lactobacillus acidophilus is one of the most common probiotics, and other varieties include Lactobacillus bulgaricus and Bifidiobacterium longum. Try different strains to see which works best for you.
3. Low-lactose Dairy Products
Some dairy products are naturally lower in lactose than others. Cheese and yogurt contain less lactose than plain milk or cream, and the active cultures in yogurt may also assist in dairy digestion. Some brands of milk also come in low-lactose or lactose-free versions. Goat milk is lower in lactose than cow's milk, and many lactose intolerant people can enjoy goat milk, cheese and yogurt without difficulty.
4. Go Dairy-free
It's easy to indulge in rich, creamy foods without subjecting your body to dairy products and their accompanying lactose. Try soy, almond, oat, rice or hemp milk, many of which are also available in vanilla, chocolate or fruit flavors, as well as plain. Frozen fruit sorbets are often dairy-free, and soy, rice or oat ice creams come in a wide variety of decadent flavors. There are also soy versions of yogurt, coffee creamer, eggnog, whipped cream and other dairy products. Look for them in natural food stores or any extablishment that caters to vegetarians.
5. Alternative Sources of Calcium
Dairy products are often touted as being great sources of calcium, but they are far from the only sources. Many non-dairy milks and some brands of orange juice are fortified with calcium, and soy products, like tofu, tempeh, or edamame also offer some calcium. Leafy green vegetables, including collard greens, kale, turnip greens and spinach, are packed with calcium, vitamins, minerals and antioxidants. Other plant sources of calcium include sesame seeds, blackstrap molasses, broccoli, green beans and almonds.
