Lactose intolerance, the inability to digest milk sugar, is very common. Lactose is the natural sugar found in milk and milk products. If you have enough enzymes to break down the lactose in the food you eat. This will create a variety of unpleasant symptoms such as gas, bloating, diarrhea, etc.
Lactose intolerance is different from milk allergy, which is hypersensitivity to the proteins in the diary products. If you are allergic to milk, consuming a lactose-reduced product will not prevent a reaction. Avoiding the milk related products is the only solution for lactose intolerance, but we are very much concerned by the calcium and iron levels in our diet.
Here we shall see some best alternates to milk products that will ensure you the right amount of calcium and iron,
Cooked soy beans are rich in vitamins, especially Vitamin B, iron and calcium.
It is made from soybeans, tofu is low in calories and high in calcium. A four ounce firm tofu contains as much calcium as a cup of cow’s milk.
This tough, leafy green is loaded with vitamins A, K and C as well as immune system booster. It helps you to increase the calcium levels in your body.
If you need more calcium in your diet, switch from peanut butter to almond butter. It has more calcium, magnesium and phosphorus. It can compensate the calcium levels in your diet.
Many greens, veggies are also a good source of calcium, especially spinach greens, green beans and sea veggies are very good supplier of calcium.
The best diet that can compensate your milk is dry fruits like almonds, walnut, dried figs etc, that can improve your bone health irrespective of ages.
It is a surprising non dairy source of calcium and pottassium making your bones stronger and a great immune booster.