Thinking of Going Dairy-Free? Here Are a Few Tips To Get Started

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Do you love dairy, but usually regret eating it shortly after it’s gone? That sour stomach after drinking milk, munching on cheese or eating ice cream is sometimes called a dairy hangover. The culprit: lactose. Lactose is milk sugar. Infants have special enzymes that break down lactose. As people grow, the ability to digest milk typically decreases because they lose these enzymes. In fact, approximately 65 percent of the human population has a reduced ability to digest milk and foods made with milk after infancy, according to the National Institutes of Health.

Symptoms of lactose intolerance

If you’ve had the following symptoms after eating dairy products, you may be lactose intolerant:

* Gas

* Bloating

* Abdominal cramping

* Diarrhea

* Nausea

If you or your children have these symptoms, there are many things you can do. First, talk with your doctor or nutritionist about your health concerns. Second, consider keeping a food journal of what you eat and how it makes you feel. This can help uncover trends and essential connections. Finally, research on high-quality dairy-free alternatives for you and your family’s diet.

Tips for going dairy-free

Adjusting to a low-dairy or dairy-free diet might seem overwhelming. There are many dairy-free milk options on the market, but it’s essential to be a conscientious shopper. Whereas most dairy-free beverages use non-food flavorings and additives like carrageenan, all plant-based Mooala products are made with real ingredients and are USDA-certified organic, Kosher and GMO-free.

Another concern for people cutting dairy is vitamin D and calcium deficiencies. Fortunately, there are foods you can add to your diet, so you get these essential nutrients. Egg yolks, canned tuna, and almonds are good sources of vitamin D. Spinach, kale, collards and white beans are good sources of calcium. What’s more, many everyday grocery store items are fortified with calcium and vitamin D, such as breakfast cereals and orange juice. Just look at the label for more information.

There are plentiful options to eat well and go dairy-free if you have lactose sensitivities. Have fun to explore new recipes that support your nutritional needs. One that features many of these great dairy-free foods is a tasty smoothie you can whip up in just minutes:

Grapefruit Bananamilk Smoothie

Ingredients: One deseeded grapefruit One sweet apple Two handfuls of spinach One frozen banana One handful of ice 1/2 cup Mooala's Original Banana milk Dash of fresh ginger

Directions: Place ingredients in a blender, then puree until you've reached your desired consistency.