Lactose intolerance is no reason to fear a low-carb diet. YES! Low-carb beginners will see tons of pictures of dairy and cheese among BEGINNER low-carb offerings... this is simply because MANY people will accept giving up SWEET for CHEESY at the start! However, low-carb food and drinks don't have to include dairy! In fact, many advanced low-carb eaters will have dropped dairy from their healthy diet altogether.
Whether you completely exclude dairy or simply have to be picky with your choices, lactose intolerance is one of the EASIEST problems to control as a low-carb eater. SCROLL DOWN 👇 to see the BEST CHEESY OPTIONS for lactose intolerance.
People who are lactose intolerant lack enough of the enzyme LACTASE, which is necessary for digesting lactose – the SUGAR found in milk and other dairy products. As a result, consuming lactose-containing foods can lead to bloating, diarrhea, and other digestive issues.
NOTE: I SAID SUGAR!! Yes! Lactose is a SUGAR... so in general, it's EXACTLY what we try to avoid having too much of in a low-carb diet. (Keep reading to learn about the identified DAIRY products have SIGNIFICANTLY LESS SUGAR!!👇👇)
Lactose intolerant individuals are typically well aware that their INTOLERANCE exists on a spectrum! Some people can handle MORE OR LESS dairy before experiencing symptoms.
Here are a few little known facts:
(1)ALL HUMANS have some degree of lactose intolerance. This means if ANY OF US are exposed to ENOUGH DAIRY in a day, we will likely experience some or all of the symptoms of intolerance.
(2)Anyone can develop sudden or worsening LACTOSE INTOLERANCE at any age.
3 tips of Management of LACTOSE INTOLERANCE:
(1) if your symptoms are very severe, you may need to avoid all dairy including milk, whey, yogurt, and cheese. This MAY extend to needing to avoid dairy products like cream cheese, sour cream, cream, and butter. There are many dairy-free alternatives such as coconut milk, coconut yogurt, soy milk, almond milk, and others.
(2) you may be able to substitute LACTOSE-FREE DAIRY. Lactose-free milk, cheeses, and yogurts are available at many grocery stores. These products are real dairy, but have had the lactose sugar removed.
(3) LACTASE pills and chewables are available over-the-counter and can be taken with meals or snacks containing dairy in order to avoid symptoms.
By trial and error, many LACTOSE INTOLERANT individuals MAY find they can handle SOME dairy much better than others. This is because SOME dairy is MUCH LOWER IN LACTOSE than others.
My lactose intolerant clients typically do BEST with THESE CHEESY OPTIONS:
aged and hard cheeses including: Swiss, Parmesan-Reggiano, and cheddar
feta and goat cheese
One last tip for my lactose intolerant friends seeking extra protein: The protein found in many popular protein powders is WHEY. WHEY is a dairy byproduct. Some lactose intolerant clients need to avoid protein shakes made with whey. There are many plant-based alternative protein powders like soy, pea, hemp, and spirulina.
Share this with your lactose intolerant friends EVEN IF they don't share your low carb lifestyle! These tips will help them suffer a lot less! And it may turn them on to a lifestyle that can give them SIGNIFICANTLY IMPROVED GUT HEALTH PLUS so much more!😉