Dairy/Lactose Sensitivity

   There is a lot of information out there when I was trying to do some research on diary sensitivities. The first thing I want to make sure people know is the difference between sensitivity and an allergy. Please check with a doctor if when you have dairy products you get hives or some kind of rash, experience vomiting or wheezing and coughing. As those are allergy symptoms and dairy should more than likely be avoided. When people have dairy sensitivity it is the lactose, or sugars, in dairy products that they most likely cannot digest, this is why many people feel gassy or have stomach problems after eating dairy.

   Having a dairy sensitivity does not mean you have to completely stop eating dairy, you might just have to modify the kind you have or how you eat them. The first thing that I kept seeing everywhere is to not eat dairy alone, I know this can be hard for people like me who love cheese and could just eat it right out of the fridge. Try having cheese with crackers or in dishes. The next thing was that yogurt is one of the easiest dairy products for the body to digest because of the live active cultures that break down lactose; I would suggest starting with yogurt when you want to try and reintroduce or revamp how you eat dairy. Having yogurt with granola is how I really got into eating more yogurt.  The last suggestion I have would be to choose from natural cheeses such as, Cheddar, Colby, Parmesan and Swiss as these have very little lactose in them.

   Below you will find some alternative sources of calcium, if you want to make sure you are getting calcium but want to try and stay away from the traditional sources.  Also some substitutes for dairy products.

Sources of Calcium (non-dairy)                                      Dairy Substitutes

Spinach                                                                           Soy

Figs                                                                                 Almond

Sesame Seeds                                                               Coconut

Sardines                                                                          Rice

Soybeans                                                   (these are mostly in the form of milk products, ice

Dark Leafy Greens                                     cream and yogurt)