Common signs of lactose intolerance are stomach pain, bloating, flatulence, and sometimes upset stomach. Fortunately, there are plenty of tasty and nutritious options out there to meet important nutritional needs.
Vegan drinks
Vegan drinks such as almond, soy, oat, rice, and coconut milk are becoming very popular. They are full of nutrients and have a variety of tastes. They can be used in cereals, smoothies, cooking recipes, and even to replace milk in coffee.
Lactose-free yogurt
More and more manufacturers are offering lactose-free yogurt, which is made from cow’s milk or of plant origin from which the lactose has been removed. These yogurts have the same delicious texture and taste of traditional yogurt, and often contain bacteria that are good for a healthy stomach.
Lactose-free cheeses
There are alternative cheeses made from lactose-free or plant-based milk. They can be used in sandwiches, salads, pizza and other dishes. Although its texture and taste may differ slightly from traditional cheese, it is a good choice for people who have an intolerance to cheese.
cream substitutes
Cream is a delicious ingredient in soups, sauces, and desserts, but if you’re lactose intolerant, there are alternatives. Vegetable creams, such as coconut cream or almond cream, can be used to achieve a creamy texture and delicious flavour.
butter substitute
To replace butter in recipes, you can use lactose-free margarine or vegetable oils such as olive, coconut, or avocado oil. These substitutes have a richer flavor and can be used in the same way as traditional butter.
If you are lactose intolerant, it is recommended to consult a health professional or nutritionist. Some people may need dietary supplements to replace the calcium, vitamin D, or other nutrients found in high amounts in dairy products.
