Foods for Lactose Intolerant People


You may not know about lactose intolerance but this condition is prevalent here in Singapore and around the globe. Lactose actually refers to the sugar found in all milk and dairy products. To digest this kind of sugar, the small intestine will produce lactase. Lactase will break down lactose into forms that the body can absorb – glucose and galactose.

If the ability of the body to produce lactase weakens, the result will be lactose intolerance. There are different symptoms of lactose intolerance to include bloating, swelling, cramping, abdominal pain, vomiting, nausea, acne, migraines and headaches. You have to be wary too because the signs usually arise from thirty minutes to two days after the actual consumption of the product.

Depending on your intolerance, it is essential to take a break for you to heal but it is possible that you can cope up with it with the help of lactose intolerance diet. Here is the diet:

Organic Fermented Dairy

Good news for lactose intolerant people who still want their dairy products – there is such thing as organic fermented dairy. You just have to look for it. It is a good option since it can mend your digestibility of lactose, protein and fats. Have you heard about kefir?

Kefir is a good example of high quality organic fermented dairy. It is kind of off-putting though because it is somewhat tangy. It is actually similar to your usual yogurt but drinkable and thinner.

Goat’s Milk

Speaking of milk, it can either be a cow, sheep or goat’s milk. Of the three, the easiest to digest is goat’s milk. The hardest to digest is cow’s milk. Goat’s milk is an excellent choice because it has high fatty acid. Actually, the fat particles you will find in the goat’s milk are small and hold low lactose concentrations plus it just takes shorter time to digest.

Goat’s milk is rich in phosphorus, calcium, potassium, iodine, pantothenic acid and biotin.

Formulated Digestive Supplements

It was mentioned earlier that the lack of lactase enzyme in the digestive tract can lead to lactose intolerance. To actually increase lactase enzyme, the obvious thing that you have to do is to take formulated digestive supplements to aid the breakdown of proteins, carbs and fats that can facilitate digestive function. Ask your doctor about formulated digestive supplements.


Probiotics is an important diet for lactose intolerance. Examples include fermented vegetables, yogurt, kefir and supplements that can facilitate healthy digestive tract. Remember that a healthy bacteria can offshoot more lactase production that can aid digestion.