Have you recently learned you’re lactose intolerant and are curious about what that means for your diet? Or perhaps you’ve been trying to follow a lactose-free diet for a while and are looking for some additional guidance on changes you can make to reduce or eliminate your dairy consumption.
Before you make a trip to the all natural food store in Poplar Bluff, MO, learn more about what you might choose to add or remove from your diet.
What is lactose intolerance?
The National Institutes of Health reports that somewhere between 30 and 50 million Americans are lactose intolerant. This common problem appears when the body is unable to digest lactose, which is a natural sugar that can be found in milk and dairy products.
While lactose intolerance generally does not pose significant problems, the symptoms can be uncomfortable. Someone who is lactose intolerant may experience bloating, gas, nausea and/or diarrhea.
What ingredients should you avoid?
If you are lactose intolerant, you’ll want to be sure to read ingredient lists carefully. The following is not a complete list, but these are some of the common ingredients to look out for and avoid when shopping:
It might also be useful to know that some products that do not necessarily seem like they would contain lactose do indeed contain lactose in some form. Products with ingredients you should look at especially carefully include breads, soups, creamy sauces, salad dressings and instant potatoes.
However, it’s also important to note that many experts have found that those with lactose intolerance can often do well when consuming some lactose as part of their diets. You’ll want to talk to a medical professional to learn more on this topic.
You may also find that the best way to determine how much lactose you can handle is by experimenting slowly and gradually with your diet.
What should you eat for a balanced diet?
Removing either small or large amounts of dairy from your diet means that it’s essential that you are incorporating foods that are free of dairy but rich in calcium and other nutrients. Experts recommend that adults consume around 1,000 milligrams of calcium per day and note that, post-menopause, women should aim for a daily calcium intake of approximately 1,200 milligrams.
Foods that are dairy-free but that are high in calcium include, but are not limited to:
- canned white tuna
- canned salmon
- soy milk fortified with calcium
- orange juice fortified with calcium
- bok choy (Chinese cabbage)
- raw broccoli
- white beans
Now you’re up to speed with some of the products you might look for when shopping at an all natural food store in Poplar Bluff, MO. If you’re looking for a team of friendly experts who can help you improve your diet and overall health, stop by The Bee Hive Natural Foods today!
We pride ourselves on educating our customers and empowering them with the information they need to choose a healthier lifestyle. In addition to lactose-free products, we carry gluten-free products, organic produce, meats, dairy products and soy products, along with a large selection of spices, teas, herbs, oils, skin care and beauty products and nutritional supplements. Here’s to a healthy new you!