Final answer:
Lactose-free milk, lactase enzyme supplements, and non-dairy milks like almond, soy, rice, and coconut milks are good alternatives for those with lactose intolerance. Additionally, ensuring adequate intake of calcium, protein, and vitamin D is important when avoiding dairy.
Step-by-step explanation:
Good Alternatives for Lactose Intolerance
For individuals with lactose intolerance, where there is an insufficiency or absence of the enzyme lactase, consuming dairy can lead to symptoms such as bloating, cramps, and nausea. An effective alternative is lactose-free milk, which is specially processed to remove lactose, or milk that has lactase added to it. Supplements in tablet form containing the lactase enzyme can also be taken with dairy products to aid in digestion. There are also non-dairy milks made from almonds, soy, rice, and coconut that do not contain lactose. For infants with lactose intolerance, artificial lactose-free milk powder is available.
It is significant for those with lactose intolerance to find substitutes for dairy products as they are a major source of calcium, proteins, and vitamin D. Thus, it's essential to ensure that one's diet compensates for these nutrients when dairy is avoided. This might involve eating other calcium-rich foods, taking vitamin D supplements, or consuming fortified foods.