Lactose intolerance is a particular digestive disorder caused by the inability to digest lactose, a protein in dairy products. When the lactose intolerant has milk, cheese or any other dairy product, they feel an upset stomach that does not allow them feel good. However, there is a group of food that can be consumed by this human group and that, in turn, contain the nutrients of the dairy products that their body needs

Clínica Ricardo Palma nutritionist , Karyn Reyna Ocampo, states that the big concern of lactose intolerants is not being able to drink milk and thus not receiving its nutrients

“Milk is rich in proteins and calcium that are of animal origin; however, if the person suffers from lactose intolerance, they can opt to have its by-products that contain almost no lactose,” said Reyna

Alternative substitutes of milk

There are several levels of lactose intolerance, if it is of a standard level, the person can have yogurt with probiotics and even pasteurized cheese. However, there is a group of more extreme intolerants

They can cover their demand of vegetable-based calcium with other foods such as quinoa, chickpeas, lentils, green beans, kañihua (kaniwa) or chocho (Andean Lupin). You can also eat the following nuts: Almond, walnuts, chestnuts. You can eat them in their original form or also when milk is produced from them

Green leafy vegetables such as spinach, arugula, watercress and pepper also provide a large amount of nutrients. It is recommended to eat them fresh to enhance their absorption

With these alternative food for lactose intolerants, it is demonstrated that milk is not an irreplaceable food. “Many times we think that if we do not drink milk, we will stop growing, it is totally wrong. It has been shown that you can grow if you include all food rich in calcium, both animal and vegetable-based calcium, as well as zinc, “explained nutritionist Karyn Reyna

Lic. Karyn Reyna
Nutritionist at Clínica Ricardo Palma