Lactose Intolerance is becoming more and more prevalent. The reasons for its growing prevalence are unknown to date. Dieticians and health experts have designed Lactose-Free Diet for the individuals who suffer from this disease. The disease causes minor health issues which can be extremely annoying and irritating at times.
Lactose-Free Diet Explained
The diet is designed for lactose intolerant patients. The basic principle of the diet is to ensure that the dieter consumes no dairy products. Providing a balanced diet while excluding dairy products is the theme of this diet. Lactose-Free Diet is not suitable for you if you wish to have a low carb diet or you want to enjoy eating dairy products regularly.
The diet may result in a deficiency of calcium as dairy products are rich sources of calcium intake. You must consider consuming kidney beans, soy products, broccoli, almonds, seafood, and oats. Calcium supplements can be consumed as well in order to meet calcium deficiency.
Symptoms of Lactose Intolerance
- Cramping
- Diarrhea
- Bloating
Lactose-free meals are fully capable of delivering all kinds of essential nutrients, vitamins and minerals. Dieters are recommended to consume 3 main meals and 1 snack per day. The diet plan seems to deliver your daily nutrition in the below-mentioned pattern:
- Carbs 50 – 65%
- Protein 20 – 25%
- Fat 30%
2 Day Lactose-Free Diet Sample has been mentioned below for you to have an idea on how to create your diet schedule.
Day 1
- Breakfast Turkey sausage, fruit, and English muffin
- Lunch Tex Mex Salad with fruit
- Dinner Salad, fruit, and spicy tuna cakes along with couscous
- Snack Have fruit of your choice or pop chips
Day 2
- Breakfast Quarter cup nuts, 2 hardboiled egg whites and 1 packet of high fiber oatmeal
- Lunch 2 slices from whole wheat bread, 1tbs mayonnaise, half cup carrots, tuna fish and 2tbs hummus
- Dinner 2tbs balsamic, 2 cups garden salad, chicken, broccoli and 1 cup of whole wheat pasta
- Snack 1 serving of popchips