How to improve intake of milk and other dairy products if you are lactose intolerant

Whether milk is really a good source of calcium or not is a bit debatable, but no one can deny the fact that it is a powerhouse of nutrients. People who are lactose intolerant find it difficult to digest milk. A reason why they have to constantly look for calcium-rich foods other than diary which can help them meet their regular calcium intake. For people with primary intolerance it is difficult for them to digest milk taken in any form — butter, curd, cheese, cottage cheese, etc., but for people with secondary intolerance who find it difficult to have milk but can tolerate other dairy products, can try and up their milk intake for better bone health, as calcium is considered to be the building blocks for bones.

Remember with age bone density starts to deteriorate. In today’s fast pace life where dependence on junk is high and we hardly get the amount of nutrition we need from our food, let alone meeting the daily calcium requirements, ignoring the benefits of drinking milk is not a great idea. When we talk about calcium-rich foods milk definitely tops the list. Eliminating milk from your diet list can mean you are setting yourself up for weaker bones and conditions related to the same. Osteoporosis, a condition defined by brittle, fragile and weak bones can hit people as early as the thirties. One natural way to prevent this from happening is by incorporating calcium into your diet.

So, if you have problems digesting milk or other dairy products here are few ways in which you can make it palatable and digest it to reap its benefits:

  • Eat smaller portions of dairy products. This might help you to gain tolerance towards these foods and help you to eat more of them.
  • Combine dairy foods with other foods, like have curd-rice combination or add more vegetables like potatoes, capsicum, green peas to your paneer.
  • Drink lactose-free milk which gives you the same amount of calcium and protein like whole milk.
  • Switch to soy paneer and soy milk instead of milk.

However, if you are incapable of having milk or milk products here are other ways in which you can meet your calcium requirements.

Image source: Shutterstock

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