Practical and Delicious Anchovy MPASI Menu
A list of lactose-free foods is important for people with lactose intolerance. This type of food does not contain animal milk or processed products so it is safe to consume and does not cause digestive problems.
Lactose is a natural sugar found in milk, including breast milk, cow's milk and goat's milk. This natural sugar is difficult for the body to digest, especially for people with lactose intolerance.
In people with lactose intolerance, consumption of food or drinks containing animal milk can trigger symptoms, such as diarrhea, nausea and vomiting, stomach cramps, and flatulence and gas. Therefore, it is important to recognize what foods are lactose free so that they are safe to consume.
List of Lactose Free Foods
Here are various foods that are lactose free:
1. Fruit
Naturally, fruit is a lactose-free food so it is safe for consumption by people with lactose intolerance. However, remember, avoid consuming fruit with additional ingredients that contain milk, such as yoghurt or cheese.
Fruit also contains vitamin D and calcium, the nutrients most abundant in animal milk. Examples of these fruits are oranges, kiwi, papaya and bananas.
2. Vegetables
Just like milk, vegetables also contain calcium which can strengthen bones, but they are lactose free, you know. The vegetables that contain the most calcium are green leafy vegetables, for example spinach, kale, kale, mustard greens, lettuce or bok choy.
3. Meat
Other lactose-free foods are meat, whether chicken, beef or goat. Apart from being lactose free, meat is also high in protein and vitamins and minerals which are also contained in milk, such as vitamin B12, choline, and phosphorus. To get the maximum benefits from meat, you should choose meat that is without fat.
4. Nuts
A variety of nuts, including soybeans, almonds, and cashews, are lactose-free foods. Nuts are rich in protein which can support the immune system and speed recovery from illness.
Apart from being eaten directly, many nuts are also processed into dairy products. People with lactose intolerance can replace animal milk with this nut milk. Usually, vegetable milk is fortified with vitamin D and calcium so that it can help meet daily nutritional needs.
5. Seeds
Chia seeds, sunflower seeds, sesame seeds, and other seeds are also lactose-free foods. In fact, despite its tiny size, this food contains omega 3 fatty acids which are good for heart health. Apart from that, whole grains also contain calcium, iron and manganese.
6. Seafood
Sufferers of lactose intolerance do not need to hesitate to consume seafood, for example fish, shrimp, squid or crab, because they are free lactose. However, if you want to get more vitamin D intake, you should choose canned seafood products that have been fortified with vitamin D, such as canned sardines.
There are quite a lot of foods that are lactose-free with nutritional content that is no less than animal milk. However, always vary your dishes so that your body gets a variety of nutrients. Apart from that, you can also consume foods fortified with vitamin D and calcium, to meet the nutritional intake that should be obtained from milk.
If you have lactose intolerance, always pay attention to the packaging label of the product you purchase. Avoid animal milk products or products that contain whey, casein, and cream.
If you are still unsure whether the food you want to consume is lactose-free or not, consult directly via Chat with a Doctor to get the right and quick answer.
Label : Healthy living
Comments
Post a Comment