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 Last Updated : Jan 10,2021

लैक्टोज मुक्त / डेयरी मुक्त व्यंजन - हिन्दी में पढ़ें (Lactose Free Dairy Free recipes in Hindi)
લેક્ટોઝ મુક્ત / ડેરી મુક્ત વાનગીઓ - ગુજરાતી માં વાંચો (Lactose Free Dairy Free recipes in Gujarati)

Lactose intolerance means the inability to digest the lactose present in milk. This occurs because the small intestine doesn’t make enough lactase – an enzyme required to break down lactose present in milk. The intensity of intolerance to milk varies from one person to another. Some people cannot digest any form of milk and its product while some can handle small amounts of milk and its products especially curds as it is probiotic. Thus smoothies made with curds would be a better option than milkshakes made with milk. Butter if not tolerable can be substituted with Peanut Butter or Coconut Butter with Desiccated Coconut.

Largely all individuals produce enough lactose. However some cannot due to genetic reasons or sometimes even due to defects in the lining of the small intestine.

The most common symptoms of lactose intolerance are:
• Flatulence immediately on drinking milk
• Abdominal pain
• Diarrhea

While this can be easily controlled by avoiding milk and its products, one has to be careful of making up for their calcium and vitamin D requirement, especially if you’re a vegetarian. Try and add greens to add on some calcium to your diet.
Instead of milk opt for:
• Oats milk: This is a good source of fiber and can easily made at home. Try recipes Homemade Oat Milk and Pear Rabdi with Oats Milk.
Coconut Milk : While readymade coconut milk is available, it is always advisable for lactose intolerant people to make their own recipe in their own kitchen. We have shared a recipe which is definitely worth trying. If you are amongst those who love milkshakes try Avocado Coconut Milk Vegan Smoothie.
Almond Milk: This is one the tastiest options to milk for those suffering from lactose intolerance. Do try your hand at recipes of Almond Milk and Vegan Amaranth Almond Milk and Apple Porridge.
Soya Milk: Made from soyabeans it is devoid of lactose and thus another substitute to milk.

Foods to be avoided for Lactose Free Dairy Free Diet are:
1. Bread (as it has milk)
2. Pasta ( read package as it should be lactose free)
3. Burger
4. Milk based sweets and mithais
5. Salad dressings (lemon based dressing allowed)
6. Margarine
7. Cheese
8. Paneer
9. Biscuits and baked goods
10. Coffee creamers
11 Ghee and butter (check for tolerance)

It is always advisable to check the food label of any packaged food like instant soup and porridge to be assured of the ingredients that make up that food.

Other related articles which will interest you.
Lactose Free Dairy Free Breakfast Recipes
Lactose and Gluten Free Recipes
Lactose Free Dairy Free Baking Recipes
Lactose Free Dairy Free Cake Recipes
Lactose Free Dairy Free Cookies Recipes
Lactose Free Dairy Free Desserts Recipes
Lactose Free Dairy Free Kids Recipes
Lactose Free Dairy Free Pasta Recipes
Happy Cooking!

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