If you find it difficult to have an adverse reaction to milk or dairy foods, you could be lactose intolerant. Lactose is a sugar found mainly in milk and milk products. The body works to digest lactose. It is broken down into two simpler sugars known as galactose and glucose, which eventually gets easily absorbed into the bloodstream. When someone is lactose intolerant, their body is not able to create the enzyme lactase needed to digest lactose; resulting in the lactose staying in the digestive system and going through fermentation by the bacteria present in the digestive tract. This process of fermentation causes the symptoms of lactose intolerance.

Lactose Intolerance

Some of the lactose food intolerance symptoms are a bloated stomach, Diarrhea and flatulence. It must be kept in mind though that intolerance from lactose is not the same as an allergic reaction. For an allergic reaction to happen, even the smallest particle is enough to bring it on. However, people who are lactose intolerant can still have small amounts of lactose with no negative effects.

It is important to get diagnosed first to know if lactose intolerance is the sole reason for the symptoms that you have. Some people wrongly self-diagnose themselves only to miss out on the important nutrients that milk has to offer. Your doctor may perform a blood or breath test to check how your body reacts to lactose.

When you reduce or eliminate milk or dairy products, you are also reducing your calcium as well as other nutrient levels as well. Calcium is very important for bone development. The recommended calcium intake for men and women is 800mg. Pregnant women need 1100 mg and 1200mg if breastfeeding. Post menopausal women require 1000mg of calcium per day. So if you are lactose intolerant, you may be advised to substitute of milk and milk based products with other food types that can give you the required minerals and nutrients. Yoghurt, although a milk based product, is easily digested by some people who suffer from lactose intolerance. There are several food products that now in the market that are substitutes for milk and milk products like fresh yoghurt, soy milk and ice creams which are lactose free. Read the dietary nutrients carefully on these products to ensure you're getting the nutrients needed.

Here are some recipes for lactose intolerance that you can use to make sure you get all the nutritious components your body requires, these are:
Breakfast: Pour high fiber cereal or porridge into a bowl. Dice some of your favorite fresh fruit and toss it in the bowl. Pour some soy (flavored) or low lactose milk over it. You can also add some a teaspoon of honey in for added flavor. Toast slices of whole wheat bread and slather on some milk-free margarine.

Mid Meal Snacks: Make sandwiches with lean meat or tinned salmon with bones (for calcium). Or a plate of fresh fruit, crackers with salsa or popcorn. You can also make tea and coffee with soy or lactose free milk.

Lunch: Stir fry chicken and vegetables together with your choice of spices and herbs in olive oil, served on a bed of steamed rice. For dessert, you can make custard from soy or lactose free milk and/or dairy free ice cream.