5 Dairy Foods That Are Lactose-Intolerant Friendly

There are quite a number of us who are lactose intolerant – 75% of the population, to be exact. A lot of people may not even realise that they are affected by it. They think they are a gassy person and do not realise that it is their dairy consumption that is causing their digestive ailments. And for those who do realise the truth, the good news is, life doesn’t need to be completely dairy-free if you are lactose-intolerant. Here are five dairy lactose-intolerant friendly foods that you can still enjoy:

Aged Cheese

Rejoice lactose-intolerant cheese lovers, you don’t have to give up on your favourite treat! Well, that is if you avoid the soft ones such as brie or mozzarella and stick to the the thick, hard cheeses such as cheddar, Parmesan and Swiss cheese. Choose the ones that have been aged for half a year at least as the enzymes used in making the cheese would have broken down more of the lactose over time. After 6 months, there would barely be any lactose left.

Yogurt

Yogurt is also lactose-friendly, but be sure to choose those that contain probiotics or live active cultures. The good bacteria feast on sugar contain in the milk, which means there’s very little lactose left when the yogurt making is completed. The more tart or sour the natural yogurt or Greek yogurt is, the less sugar or lactose it contains. Also full fat yogurt contains only 8.5g of lactose per serving compared to non-fat yogurt which has 14g.

Butter

Butter is almost lactose-free and the small amount of lactose it has are contained within its milk protein known as whey. So if butter disagrees with your digestive system, you can opt for ghee instead. Ghee is clarified butter which has zero milk solids within it.

Milk Kefir

Milk kefir is a fermented dairy product that contain large amounts of lactose-eating bacteria that make it easy to digest. During the fermentation process, the bacteria feast on the lactose and produce a probiotic rich kefir. Milk kefir typically contains about 30 strains of probiotics compared to yogurt, which has only 5.

Milk kefir tastes tart on its own and if that’s not your cup of tea, you can mix it with fresh fruits for your smoothies or even make cheese out of it.

Goat Milk

If cow’s milk doesn’t agree with you, and you can’t take cheese, you can give Karihome Whole Goat Milk Powder a try.

Made from fresh goat milk, the goat milk powder can then be reconstituted in water to produce a deliciously wholesome drink that provides the unique nutritional benefits of goat milk. Karihome Whole Goat Milk powder is lower in lactose than cow’s milk is proven easier to digest, too. Studies have proven that goat milk contains the same, if not more natural nutrients than cow milk. Rich in calcium, Karihome Whole Goat Milk contains nutrients that are mostly natural and of a bioactive compound. The high bioavailability in goat milk ensures that we can absorb all those natural nutrients that are present in the milk.

The four bioactive compounds present in goat milk are nucleotide (building block of DNA), sialic acid (prevents bacteria infection and contributes to brain development), casein phosphopeptide (increases absorption of calcium) and taurine (enhances brain development).

All these nutrients benefit children and adults especially the elderly with low immune system, indigestion and poor nutrient absorption.