The easiest thing for individuals with lactose intolerance is to consume lactose-free products.
Right now, there are only a few of them on the shelves in supermarkets, and therefore the challenge for you is to find an everyday routine where the intake of milk and dairy products is adapted to your own limit. That way, you can have an easier everyday life with more options than opt-outs.
Most lactose intolerant people can eat ordinary yellow cheeses without any problems. This is because the lactose in the cheeses is broken down in connection with the production and storage.
Typically, the cheeses contain less than 0.05 grams lactose per 100 grams. However, for the cheese to be said to be lactose-free, the lactose content must be less than 0.01 grams per 100 grams.
Fermented milk products such as yoghurt, A38 and sour cream are often better tolerated than milk, as they contain special lactic acid cultures that break down some of the milk's lactose during production. Therefore, fermented milk products have a lower content of lactose than milk.
How do I get enough calcium without getting too much lactose?
Milk provides energy and valuable nutrients. Milk is especially rich in protein and an important source of calcium and B12.
If you choose to avoid milk and dairy products in the diet, you will need alternative sources of nutrients naturally present in milk, such as calcium and B12.
Most lactose-intolerant people tolerate 1½ - 2½ dl of milk (7 - 12 grams of lactose) at a time. It often depends a lot on which dairy products are consumed and whether they are consumed with a meal.
A few slices of cheese and a glass of milk or a portion of yogurt spread throughout the day will cover well over half of your daily calcium needs. You get the rest from other foods that are good sources of calcium such as kale, almonds and broccoli.
Is the content of vitamins and minerals in lactose-reduced products similar to regular milk, or should I add a supplement?
The answer is that lactose-free products, such as lactose-free milk, contain the same amount of vitamins and minerals, such as calcium, as in the regular version.