Lactose is a kind of natural sugar that is present in the milk. An enzyme known as lactase is needed to digest this sugar. A condition where there is a deficiency of this particular enzyme, a person is said to be lactose intolerant.

The symptoms of lactose intolerance are feeling bloated after consuming a glass of milk or experiencing flatulence, indigestion, intestinal discomfort and diarrhea. People show lactose intolerance not only in milk but in many other dairy products. Due to lack of the enzyme lactase, the milk remains undigested and starts fermenting resulting in all of the above symptoms. Lactose intolerance may happen because of genes.

One method to avoid the occurrence of lactose intolerance is to say no to milk and its byproducts. But, milk is supposed to give calcium which is essential for healthy bones. Then what to have in the diet so that there is no deficiency of calcium as an occurrence of lactose intolerance.

Some options that can be well considered are drinking milk in small quantity; using Lactaid, which comes in tablet or liquid form while consuming any dairy product; one can use specially formulated milk such as Lacteeze which is lactose free, or other options could be soy bean products like soy milk or soy cheese. Calcium fortified orange juices, canned salmons, sardines and tuna, green lettuce and pinto beans can also provide the nutrients required for maintaining healthy bones and calcium levels in the body.

There are few dairy products which contain very low percentage of lactose and are generally tolerated by everyone these can be safely used such as butter, cottage cheese, cream cheese, Swiss cheese, cheddar cheese, and natural yoghurt. Many food items can be taken on a lactose-free diet, and include foods like red meat, poultry, fish, eggs, mushrooms, fruit, vegetables, and grains.

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