There is probably no digestive disorder other than lactose intolerance that bring on a host of problems like gassiness, bloating, cramps, diarrhea and some times allergies. About 60–70% of the world’s population cannot tolerate milk or dairy products without complaining of the above mentioned symptoms. It is caused by the deficiency of lactase, an enzyme needed to absorb the milk sugar lactose. If your body makes too little of lactase, the milk sugar will go undigested causing the unpleasant symptoms of lactose intolerance. This intolerance sometimes appears in your middle or later years. Our bodies produce lesser lactase as we grow older. Primary lactose intolerance is genetic and not the result of some other condition like infection, inflammation of the digestive tract, IBS, stomach or intestinal surgery., which could lead to reduced lactase production.
Lactose intolerance is no cause for despair. There are plenty of tasty options for meeting your nutritional needs. Some people worry about the poor intake of the milk nutrients like vitamin D, calcium and riboflavin. Here is a sample diet which will ensure that you are getting adequate supply of essential nutrients.
| Breakfast | 1 bowl of poha,uppma or steamed sprouts 1 bowl of fruits. |
| Mid morning | 1 glass of raw vegetable juice ( tomato,bottlegourd or doodhi,,carrot,mint and coriander ) 4 or 5 walnuts or almonds. |
| Lunch | 2-3 rotis ( choose from whole wheat,bajra,jowar or nachni ) 1 bowl each of vegetables,dal salads. |
| Evening | Snacks like popcorn,roasted channa,oilfree kakra or diet snacks 1 cup soy milk |
| Dinner | 1 bowl soup, 2 rotis with vegetales dal or tofu with a bowl of salads. |