Foods
Many people eat Kefir, which is rich in beneficial bacteria. This fermented milk is similar to yogurt and can be easily prepared at home with a Kefir maker. It has been called the champagne of milks, reflecting its tart, pleasing flavour.
If you are concerned with calcium deficiency, add more broccoli, bok choy, brazil nuts, chickpeas, kale, lentils, non-dairy milks (see below), oranges, and salmon (canned, with bones) to your diet.
A variety of non-diary milks are available, including almond, oat, potato, rice, and soy. Rice and soy milk are often fortified with vitamins A, B2, B12, D, calcium, and zinc. Have three servings daily, at breakfast and as part of a snack during the day.
Fermented dairy products such as yogurt, buttermilk, and hard cheeses may be tolerable due to the presence of lactase-producing organisms. Yogurt is tolerable by most. It should also contain acidophilus and bifidus bacteria to promote digestion. Frozen yogurt does not contain lactase-producing bacteria and will result in typical intolerance symptoms. Buttermilk may be less tolerable -- you may have to experiment. Swiss and extra-sharp Cheddar contain trace amounts of lactose and should not pose a problem.
Cocoa appears to slow transient time through the digestive system. It slows stomach emptying and reduces the rate that lactose enters the colon. This may be the reason that many people who are lactose intolerant get less of a reaction when drinking chocolate milk. Opt for cocoa powder, which has no fat, as opposed to chocolate syrup, which is high in fat.
Lifestyle
Avoid foods containing dairy products and do not consume milk. Viable alternatives are available.
Lactase (enzyme) preparations are available that are either taken before a meal containing dairy or poured into milk before consumed. The lactase breaks down the lactose in the milk (or in the body), allowing for more proper digestion. If using in a glass of milk, sprinkle powder in the night before, and half the lactose will be gone by the next morning. This is enough to prevent symptoms.
If eating dairy products, do so with a meal. This slows the rate of stomach emptying, which is a key factor in controlling symptoms.
Minerals
If you are concerned about calcium deficiency, you may supplement with calcium. Take 1,500 to 2,000mg daily in divided doses, after meals. Use a chelated form for best absorption and avoid calcium carbonate, which may contain lead. See Foods, above, for dietary calcium sources. Magnesium and vitamin D should also be taken as they facilitate calcium absorption.
