Reducing lactose intake

[KokopelliRises]

I remember reading in National Geographic that because of genetic mutations due to lifestyle approximately 90% of people of European heritage (especially Northern European) are lactose tolerant. Count me among the 10% who aren't.

I am trying to reduce my lactose intake and I could use some tips, considering my intolerance seems to be getting worse.

What I am doing already:

1. I am already taking lactase pills when I consume dairy and about 70% of the time that helps--especially with small amounts of cheese, yogurt, and sour cream. I am taking the right amount--if I take too little I get horrible heartburn and too much, the same deal.

2. I have reduced my intake of cheese to once a day--which is quite a sacrifice considering how much I love it. As long as I keep this amount fairly small and I take my lactase pills (I'm now in the habit of doing so) I function fine.

3. I drink and cook with lactose-free milk and the other night was the first time I'd had real butter in about two months (I found a vegetable spread I love that isn't technically margarine).

4. I have found one soy cheese that I can tolerate--others taste very off to me. I have tried cheese that was simply lactose-free and it, like many lactose-free milks, was way too sweet.

5. I've gotten pretty good at making breakfasts without any kind of dairy--it's the other meals I'm concerned about.

My goal for the rest of the year is to learn how to cook more Asian food--little to no dairy or dairy products in that.

Does anyone have any tips for reducing lactose intake that I haven't already covered--including recipes for dairy-free or low-lactose dishes (preferably vegetarian or not containing poultry or seafood)?

 

[Eilan]

Does anyone have any tips for reducing lactose intake that I haven't already covered--including recipes for dairy-free or low-lactose dishes (preferably vegetarian or not containing poultry or seafood)?

First of all, I'm not lactose-intolerant, so feel free to tell me that I'm completely talking out of my ass!

I belong to a book group, and out of seven members, one is lactose-intolerant, one is a vegetarian, and one is a lactose-intolerant vegetarian who doesn't eat eggs (no allergy--she just doesn't like them). Food is always a big part of each meeting, so we've discussed the members' dietary needs and preferences and what does and doesn't work for them.

From what my lactose-intolerant friends have told me, figuring out what they can and can't eat has been a matter of trial and error, like you've discovered. One friend does fine with everything but milk and ice cream. The other is a little more restricted in her dairy choices. She also chooses not to use soy products for various reasons. They're both pretty vigilant about reading labels.

I'm not a vegetarian, but because of my book group friends and the need to have some variety in my family's meal plans, I have several vegetarian cookbooks. One of my favorites is called 1001 Low-Fat Vegetarian Recipes. One of the reasons I like it so well is because the recipes are labeled as vegan, lacto-ovo vegetarian, lacto-vegetarian, or ovo-vegetarian, so it would pretty easy to tell at a glance which recipes might work for you.

 

[KokopelliRises]

First of all, I'm not lactose-intolerant, so feel free to tell me that I'm completely talking out of my ass!

I belong to a book group, and out of seven members, one is lactose-intolerant, one is a vegetarian, and one is a lactose-intolerant vegetarian who doesn't eat eggs (no allergy--she just doesn't like them). Food is always a big part of each meeting, so we've discussed the members' dietary needs and preferences and what does and doesn't work for them.

From what my lactose-intolerant friends have told me, figuring out what they can and can't eat has been a matter of trial and error, like you've discovered. One friend does fine with everything but milk and ice cream. The other is a little more restricted in her dairy choices. She also chooses not to use soy products for various reasons. They're both pretty vigilant about reading labels.

I'm not a vegetarian, but because of my book group friends and the need to have some variety in my family's meal plans, I have several vegetarian cookbooks. One of my favorites is called 1001 Low-Fat Vegetarian Recipes. One of the reasons I like it so well is because the recipes are labeled as vegan, lacto-ovo vegetarian, lacto-vegetarian, or ovo-vegetarian, so it would pretty easy to tell at a glance which recipes might work for you.

Nope, you're not talking out of your ass.

That sounds like a good cookbook--when I cook here I tend to cook more meat because some family members really like it, but my natural habit (especially when I'm at school) is to mostly eat vegetarian, so a cookbook like that would be very helpful. I'll see if I can find it on Amazon.

Thanks.

 

[TypicalDeviant]

I don't know how many of the recipes exclude dairy, but the moosewood cookbook is excellent. We joke that the only way to improve its recipes is to add meat... but even so, it's delicious.

My family is a huge fan of the mushroom, barley soup... with chunks of beef added, of course!

 

[fire_breeze]

Here are a couple of links that I found, that I really liked. I hope they can be a use for you

One

Deux (a 'cheese' spread)

Drei

 

[KokopelliRises]

Here are a couple of links that I found, that I really liked. I hope they can be a use for you

One

Deux (a 'cheese' spread)

Drei

All bookmarked now! I have come across the third one before--looks like it will be rather useful to me. Looks like I need to find a place that does soy yogurt--normally I live in a hippy town, that shouldn't be as hard as it is.

A couple staples I have come across that are a little hard to find outside of organic/natural foods markets: nutritional yeast, tahini, and lactose free yogurts.

Thank you!

 

[unregistered]

 

[vrosej10]

Also, maybe speaking out of turn, this comes from a relative's experience, not my own.

Be careful with increasing your soy intake so rapidly. My cousin, who's severely allergic to milk, told me that can cause hormone issues (primarily estrogen) and also gas. She greatly prefers rice milk over soy milk, and rice ice cream over soy ice cream, etc. Her favorite brand is Rice Dreams. I wonder if they make a yogurt...

Oh, and for soy ice cream, try a brand of ice cream sandwiches called Tofuti Cuties. Tofuti also makes a "cream cheese" and a "sour cream." And, Smart Balance spread is a great butter alternative.

Like others have mentioned, I bet you can easily find some vegan recipes you'll like.

I am wildly lactose intolerant despite coming from a long line of dairy farmers (go figure). Watch soy. It is common to be intolerant of both milk and soy. Watch non-dairy creamer. It contains milk proteins and can set of very badly intolerant people (makes me very sick).

 

[fire_breeze]

All bookmarked now! I have come across the third one before--looks like it will be rather useful to me. Looks like I need to find a place that does soy yogurt--normally I live in a hippy town, that shouldn't be as hard as it is.

A couple staples I have come across that are a little hard to find outside of organic/natural foods markets: nutritional yeast, tahini, and lactose free yogurts.

Thank you!

My pleasure!

I can't believe I haven't thought of this sooner (it came to me in the middle of the night ) but you might want to check out the cookbook Vegetable for Vitality. All its recipes are vegetable focused, and those that incorporate meat and poultry and seafood can be easily modified. I absolutely love it.

Believe it or not, unsweetened peanut butter is a great substitute for tahini (for sweets) or add peanut oil instead.

Good luck

 

[KokopelliRises]

I am wildly lactose intolerant despite coming from a long line of dairy farmers (go figure). Watch soy. It is common to be intolerant of both milk and soy. Watch non-dairy creamer. It contains milk proteins and can set of very badly intolerant people (makes me very sick).

I haven't had any problems with soy yet--might be because I simply don't consume much of it (like it in cereal and smoothies and that's about it). Though that is interesting. I wonder what the two substances have in common that would make it likely for a person to be intolerant of both.

I don't drink coffee, so I think I'm pretty safe on the non-dairy creamer front, but thanks for the heads up.

 

[vrosej10]

I haven't had any problems with soy yet--might be because I simply don't consume much of it (like it in cereal and smoothies and that's about it). Though that is interesting. I wonder what the two substances have in common that would make it likely for a person to be intolerant of both.

I don't drink coffee, so I think I'm pretty safe on the non-dairy creamer front, but thanks for the heads up.

It's the protein in them. They are similar.

 

[KokopelliRises]

It's the protein in them. They are similar.

Never would have thought. I guess I learn something new every day.

 

[vrosej10]

Never would have thought. I guess I learn something new every day.

i have a child with autism. Some kids with it are very sensitive to gluten and dairy. With him it was dairy. it would make him scream for hours on end. I did a lot of research.

 

[thatgirl2136]

go to the health food store and get a multidopilus and saccharomyces boulardii...you may want some other probiotics too.

these will help you restore good flora into your system and take away some of the symptoms you're having.

i just went through a big colon thing and the doctor took me off of all lactose products and put me on a ton of probiotics.
yes they're expensive, but it's better than something worse.