Tips & cooking substitutes for the lactose-intolerant newbie!

If you are new to the lactose-free lifestyle, you may be overwhelmed with questions about managing this lifestyle change. Lactose is the sugar naturally found in milk. For lactose-tolerant peeps, milk is fully digested in the intestines where lactose is broken down by the lactase enzyme and absorbed into the blood stream. If your intestines do not produce enough of the lactase enzyme, you may have a problem digesting milk or anything else containing lactose. It is important to remember that you are not alone - lactose intolerance affects 30 to 50 million Americans. The most important thing to remember as a lactose-intolerant is to always, always ask questions.

Be careful of the “non-dairy” label & whey
A "Non-Dairy" label is not a fail-proof way of determining that the product is lactose free. "Non-Dairy" often just means the milk fat has been replaced by a vegetable fat. These products may contain other ingredients, such as whey, which contain lactose.

Cooking Tips
Cooking can sometimes be difficult with lactose intolerance. This why we, the Lactose Free Ladies, aim to provide you with at least one new recipe per week. You can also modify your own favorite recipes by using the below tips, courtesy of Wegman’s.

Top 5 Tips - How to Get Enough Calcium

Lactose-intolerant individuals are at risk of calcium inadequacy if they avoid dairy products. Individuals with lactose intolerance are considered as an "at-risk" group for calcium inadequacy by the Office of Dietary Supplements, National Institute of Health.

Read our top 5 tips below for how to ensure you are getting enough calcium. You can also learn your recommended dietary allowance (RDA) for calcium & find a list of low lactose sources of Calcium.

1. Research suggests that most people with lactose intolerance can consume up to 12 grams of lactose, such as that present in 8 ounces of milk, with minimal or no symptoms, especially if consumed with other foods. Larger amounts can frequently be consumed if spread over the day and eaten with other foods.

2. Choose non-dairy food sources such as kale, bok choy, Chinese cabbage, broccoli, collards, fortified foods, oysters, tofu, salmon, sardines, shrimp, almonds, and calcium-fortified orange juice.

3. One of the best sources of calcium is lactose-reduced or lactose-free milk. Some lactose-reduced milk has extra calcium added. Low-lactose cheeses (such as Cheddar and Swiss) and yogurt are also good sources of calcium.

4. Consider a calcium supplement. Food is the best way to get calcium, but if you need a supplement, limit doses to no more than 600 milligrams (60% DV). Your body can't absorb larger amounts at one time. Take with meals to help the calcium tablets dissolve and improve absorption. Food helps stimulate production of the stomach acid needed to dissolve calcium supplements.

5. Add vitamin D unless you're already taking a multivitamin. Choose a supplement with between 200 to 400 International Units (50-100% Daily Value) vitamin D.

The recommended daily amount of calcium required for most people in the U.S. are:

Low Lactose Sources of Calcium, courtesy of Wegman's