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28th Sep 2017

When you’re lactose intolerant… but really LOVE dairy: five top tips to cope



Brought to you by Avonmore Lactose Free Milk

Being lactose intolerant is something that plenty of us have to grapple with.

And if you’re one of those people, you’ll know all about the bloating, nausea, cramps, and diarrhoea that can go hand-in-hand with the condition.

In short, if you’re lactose intolerant, you can’t digest lactose – the naturally occurring sugar found in milk and milk products.

It doesn’t have any direct long-term health consequences, but naturally enough the symptoms are pretty uncomfortable to manage.

Still, there are ways to get to grips with your symptoms AND enjoy dairy as part of a healthy, balanced diet. Yup, here we look at the five key tips and tricks that will make your lactose-intolerant life that little bit easier…

1) Know your limits

Not all people who are lactose intolerant will have all the same symptoms or the same response to dairy.

Some people will find that eating a little cheese or yoghurt (which have lower levels of lactose) will be fine, but downing a huge glass of milk may bring on symptoms. Others reckon eating dairy on its own is a trigger, but eaten as part of a meal is largely trouble-free.

Listen to your body and keep track of any symptoms in the aftermath of eating certain foods. And, of course, don’t gorge by eating too much in one sitting.

2) Lactose-free milk is a thing

If like many of us, you just can’t live without milk in your tea or coffee or on cereal – lactose-free options are available. Better still, you genuinely won’t taste the difference.

Avonmore Lactose Free Milk is certainly a great choice: it’s made from regular cow’s milk but the lactose is broken down, making it easy to digest. In short, it means you’re still getting the benefits of dairy (think calcium, protein and vitamins) AND you’re not forced to cut out milk from your diet.

3) Be prepared

If you’re out ‘n’ about and are starving – you might very well be tempted to reach for something that could upset your stomach. So be prepared; pack up lunches and get familiar with tupperware.

There are also loads of delicious lactose-intolerant recipes available online, as well as great cook books. Preparing your own meals and food will make a big difference.

And, of course, it’s fantastic that Avonmore Lactose Free Milk can be used in soups and casseroles, as well as for baking.

4) Be label savvy

If you’ve just found out you’re lactose intolerant, it’s worth noting that milk isn’t the only ingredient you need to look out for.

Read carefully the labels of non-dairy products such as cereal, instant soups, salad dressing, and baking mixes, and look out for ingredients that contain lactose such as milk powder, whey or curd.

Chances are the amount added to these foods is very small so is unlikely to trigger your symptoms but it’s always worth reading the label to check.

5) Monitor your symptoms

The good news is that many people find that by listening to their bodies and by following the advice above, they can manage their lactose intolerance and enjoy food without worrying excessively.

So continue to monitor your diet, work out what works for you, and certainly – don’t be tempted to cut out dairy unnecessarily.

Brought to you by Avonmore Lactose Free Milk

Anyone suffering with symptoms such as bloating, cramps, or nausea should visit their GP for expert diagnosis.