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Methods to enjoy dairy with lactose intolerance or a sensitive stomach – Starts on 60

When confronted with bloating, abdominal pain or some other digestive health concerns, many will make change in lifestyle and this can include cutting dairy from your diet.

 

This isn’t necessarily a healthy choice. In fact , it can possess worrying long-term consequences.

 

Milk, yoghurt and cheese can play an important role in healthful ageing. By cutting out an entire foods group, you miss out on dairy’s nutrient package shown to reduce the risk of stroke, heart disease, high blood pressure and Type 2 diabetes – even specific cancers. [1]

 

How can you reclaim the dairy foods you love plus optimise your health now and into the future?

 

By following these types of simple, important steps, you can function delicious dairy products back into your life – without upsetting the digestive system.

 

Important first steps:
Speak with your GP

 

Digestive discomfort can have any number of causes. It can be triggered be tension; it can be a side effect of medication (or a combination of medications); it could be a simple lack of exercise; it could be a symptom of a broader health issue.

 

Symptom relief is important but because symptoms frequently come and go, it can be difficult to judge if lifestyle changes are assisting. Some guidance from a qualified expert will help you better understand the root of the issue – and give you more comfort while making the following helpful changes.

 

If you’re already on a dairy-free diet:
Build up your tolerance with the 21-day “Milk Drinking Intervention”
[2]

 

Should you have quit milk, here is a gentle way to reintroduce it into your diet.

 

A recent study found the following simple three-week strategy to be very effective:

 

dairy-infographic-1

 

By starting with half a cup of milk with a meal and working upward, you can condition the digestive system into accepting lactose without having overwhelming it.

 

Participants in the study who completed this intervention, saw an improvement in signs and symptoms and went on to enjoy other dairy products foods like cheese and yoghurt.

 

If you feel bloated or uncomfortable after eating dairy:
Change the timing plus routine of your servings

 

If you believe your digestive system reacts poorly to dairy products, the decision to “do dairy differently” can make all the difference.

 

The particular below three steps are a great way to gain a better understanding of how your digestive system accepts dairy products, helping you find a comfort level that is right for you.

 

dairy-infographic-2

 

If you have been diagnosed as lactose intolerant:
Adjust your dairy products intake

 

Lactose intolerance doesn’t mean quitting dairy entirely, but simply finding a new balance: modifying the timing, trying different products, or having dairy with other food items. Lactose-free milk is a great alternative, if required, and hard cheeses have no lactose. [3]

 

dairy-infographic-3

 

Have you tried any of these helpful techniques? Share your dairy success story in the comments beneath!

[1] National Health and Medical Research Council. Aussie Dietary Guide, Canberra: Commonwealth associated with Australia; 2013.
[2] O’Connor T, Eaton T, Savaiano D. Enhancing Milk Intake in Milk-Averse Lactose Digesters and Maldigesters. Journal of Nutrition Education and Behavior. 2015; 47(4): 325-330. e1.
[3] National Health and Medical Research Council. Aussie Dietary Guide, Canberra: Commonwealth associated with Australia; 2013.

 

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