Give up ready-made products... How to return to normal eating
For people with lactose intolerance, the main treatment principle is keeping all lactose-containing foods out of the diet for a period that varies depending on the type of intolerance. In the primary form, lactose-containing products need to be removed from the diet for life; in the acquired form, the amount should be restricted as one ages; but if a disease is present in a secondary form, lactose-containing products must be forbidden until the underlying disease is treated. This is most commonly seen in lactose intolerance resulting from disturbed intestinal flora, where it is necessary to strictly eliminate milk, dairy products, and lactose-containing foods from the diet for a minimum of eight weeks. How to return to normal eating should then be shaped by follow-up check-ups.
Since the tolerance threshold differs for every person, and many people can consume small amounts of lactose, a completely lactose-free diet (a maximum of 1g/day) is very rarely needed. Generally, a low-lactose diet (a maximum of 8-10 g/day) is sufficient. In comparison, healthy adults can consume 20-30 g of lactose per day.
WHICH ADDITIVES CONTAIN DAIRY PRODUCTS
No additive (E-numbers) contains milk protein or any other dairy component. When we talk about dairy components, we're always referring to things like milk powder, casein, whey, whey powder, yogurt, yogurt powder, and similar ingredients. For this reason, it's most ideal to give up all ready-made products.
Foods Containing Lactose
Although milk and foods made from milk are natural food sources, lactose is also frequently added to ready-made foods:
- Some spice blends
- Many ready-made foods, ready-made mixes (mashed potato mix, ready-made pastry flours)
- Many medications, sweeteners, and toothpastes
- Many sausage and deli products
- Chocolate
- Ice cream
- Bread and other bakery products
- Snacks
- Processed breakfast cereals
- Cream and cream-based candies
- Margarines (check the ingredient list carefully)
- Salad dressings
- Milk and all dairy products, milk powder
- Confectionery
Lactose-Free Products
- Meat, fish, poultry
- Coconut milk
- Nuts, salt, pure spices, fresh herbs
- Potatoes, cereals, grains, rice, pasta
- Water, tea, coffee, fruit and vegetable juices
- Sugar, honey, syrup, fruit, confectionery
- Fresh or frozen fruit and vegetables (without additives)
- Eggs, oil, plant-based coffee creamer
FOODS TO GET CALCIUM FROM
Once your complaints have significantly eased, you can expand your diet with low-lactose foods. This way, you'll gradually test your tolerance threshold. It's best to start with small amounts of low-lactose cheeses or live-culture yogurt.
Whenever we recommend a diet free of milk and dairy products to our patients, even for a short period, the first question is always "So where will I get my calcium from?" Nature is so abundant that there are plenty of calcium sources besides milk and its products:
- Some sparkling waters
- White beans
- Broccoli
- Hazelnuts
- Spinach
- Figs
- Celery
- Flaxseed
- Leeks
- Fennel
- Soy products
- Sesame
- Watercress
- Green cabbage
You can find more information on this and similar topics in my book "Beautiful, Happy, and Healthy."