Avoiding Nutritional Deficiencies in a Lactose-Free Diet

Lactose is a sugar found in dairy products and for many people it causes gas, bloating, diarrhea, and other gastrointestinal problems. This is because they lack the enzyme lactase, which helps break down and digest lactose.

Although it is possible to get all nutrients found in dairy products from other foods, calcium and vitamin D deficiencies can be a concern, since many people do rely on dairy for these two nutrients.

Calcium:  Signs of deficiency include bone density loss and muscle spasms. Green leafy veggies, almonds, tofu, tahini and sardines with the bones are all good sources of dietary calcium. If you aren’t getting enough of these, then supplement with additional calcium. On average most people should aim for about 1000mg of calcium intake per day. Continue reading “Avoiding Nutritional Deficiencies in a Lactose-Free Diet”

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