Adapt what you eat to deal with lactose intolerance
Lactose intolerance is a digestive problem in which the body produces insufficient amounts of lactase enzyme resulting in an inability to digest lactose, a type of sugar found in milk and dairy products.
The two most common forms of lactose intolerance are:
- Primary lactase deficiency. This occurs when your lactase production decreases as your diet becomes less dependent on milk and other dairy products. This is most common in people with Asian or African descent.
- Secondary lactase deficiency. This is a shortage of lactase caused by a problem in your small intestine and is often the result of another condition such as coeliac disease or Crohn’s disease. This is the most common form of lactose intolerance in the UK.
Most people with lactose intolerance can tolerate small amounts of lactose, for example, lactose in yoghurt or milk in a cup of tea. However, some people may develop severe symptoms with minimal intake of lactose.
People following a reduced lactose diet or those avoiding lactose completely need to ensure they are getting enough calcium and vitamin D in order to promote good bone health.
How the RYH plan can help
RYH includes useful sources of calcium and protein to promote good bone health:
- Leafy green vegetables (such as kale and broccoli)
- Fish containing edible bones (such as sardines and salmon)
- Soya beans, tofu and nuts