9 dairy products you can still have if you're lactose intolerant

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Dairy products can provide our diet with the essential calcium and protein we need, but it’s important to acknowledge that those with a lactose intolerance can’t necessarily consume milk, ice cream, or yogurt products, as they could cause gastrointestinal issues like cramping, unwanted gas, and diarrhea.

But if you are wondering what exactly causes a lactose intolerance, registered dietitian Jennifer Masson, M.A.,  RD, LDN, explained that lactose is a type of sugar naturally occurring in dairy products. Lactose intolerance, she said, usually is caused when a person has a deficiency of lactase, the enzyme that helps break down lactose so the body can absorb it. A lactose intolerance can occur at any age, she suggested and can be pretty frustrating to deal with.

Masson also suggested, however, that there are lactose-free dairy products available that can be safely consumed by those experiencing a lactose intolerance. She said products where the lactose is pre-digested, for example, can be safe for consumption.

To see what other kinds of dairy products you can consume if you’re lactose intolerant, we spoke to Masson and other nutrition experts about some food choices you’ll definitely want to add to your routine. Here are some of the foods they recommend keeping in mind.

Try clarified butter products like ghee.

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Masson advised trying clarified butter products like ghee if you’re lactose intolerant, as she said the dairy portion has been removed, eliminating the lactose portion of the product. To add ghee to your routine, she recommended using it as a butter substitute, as it provides a nutty and buttery-like flavor that’s pretty enjoyable.

Consume aged hard cheeses like parmesan and cheddar.

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Masson also suggested that hard cheeses are also tolerable for those experiencing a lactose intolerance, as she explained that the longer the cheese has aged, the longer the bacteria have had time to ferment and, therefore, break down the lactose. She recommended eating hard cheeses like parmesan cheese and aged cheddar.

Pick up some Lactose-free milk at the store.

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"You also may want to try lactose-free milk like Fairlife, as it contains no lactose, is made from cow's milk, and provides the same nine essential nutrients as traditional cow's milk," said registered dietitian Toby Amidor, MS, RD, CDN.

See the rest of the story at Business Insider

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