Lactose intolerance means your body cannot digest lactose, which is naturally present in milk, as well as other dairy products. Don’t confuse lactose intolerance with a milk food allergy. If lactose, a type of natural sugar, go through the large intestine and isn’t digested right, it can lead to a host of symptoms like belly pain, bloating, and gas. Some people with lactose intolerance can’t drink any milk at all, and some can only consume a little bit. Lactose intolerance is fairly common.
It doesn’t occur as often in people with European ancestry. One of the big challenges for people with lactose intolerance is how to get enough calcium in their diet. Since milk is one of the biggest sources of calcium, they sometimes don’t get enough calcium. Why do certain people have lactose intolerance? It occurs when their small intestine doesn’t make enough lactase, a type of enzyme. Your body requires lactase to digest, or break down, lactose. If you have lactose intolerance, you’re going to want to avoid certain foods. This list of the top 21 foods to avoid lactose intolerance should come in as a handy reference if you have the condition.
1. Milk
This item seems like a no-brainer. Those who are lactose intolerant should consider milk as the main culprit that can cause unpleasant symptoms. Although milk seems like an obvious food to avoid, it is not always so easy. Milk can often be hidden in foods, particularly processed foods. You may not even think twice about the milk you pour in your cereal or coffee, much less the milk solids that could be present in your favorite mix or dessert. Start reading labels carefully and consider replacing regular milk with soy or almond alternatives.
