Lactose intolerance is widespread and kind of distressing that affects many Singaporeans. What is lactose intolerance? It is a condition that describes that body’s inability to absorb lactose. Lactose is a sugar that can be found in your usual dairy products as well as milk. For the body to properly digest it, the small intestine will produce the lactase enzyme.

The warning signs include acne, headaches, migraines, vomiting, nausea, abdominal pain/cramping, swelling/bloating in the abdomen and diarrhoea. You already identified that you have lactose intolerance and you think there is nothing that you can do about it. You just go about your daily life without consuming any dairy product or milk. But you have to know that it is crucial for your body to get nutrients from it.

It is time that you provide the body the nutrients it deserves from dairy products and milk. Here are some foods that you can consider to get lactose:

Integrate foods rich in calcium

Calcium is known to ward off osteoporosis and other bone degenerative diseases. But it is vital in your overall health more than just the bones. It is important that you integrate foods rich in calcium. Calcium can also improve heart health and control body weight. It does not end there because it can reduce your chances of colon and rectal cancer.

Calcium rich-foods should be integrated on your diet. This includes yogurt, raw milk, broccoli, sardines, cooked kale, kefir and raw cheese.

Complement foods with vitamin K

People who are lactose intolerant are also vitamin K deficient. Vitamin K is important in calcium absorption. Aside from bone health, it can also benefit brain function and control hormones not to mention metabolism.

You have to be vitamin K abundant so you need to consume foods like scallions, green leafy vegetables, cabbage, Brussels’s sprouts, cucumbers and broccoli.

Pair food with bone broth

Not all people appreciate the importance of bone broth. Bone broth should be an essential on your diet because it can help balance intolerances, allergies and sensitivities of the body. It is also helpful in the healing of the gut. When simmering bones (either beef or chicken), make sure that it is long.

The broth is an excellent addition to your meals that already transformed phosphorus, calcium, sulfur and magnesium for easier absorption of the body.

There are other things that you can consider for your lactose intolerance case. Always remember that there are other remedies you can consider but never ignore the nutrients that body should get.