The inability to digest lactose due to the lack of the enzyme lactase means lactose intolerant people will need to avoid most and sometime all dairy products.  Since dairy is a large source of nutrients, vitamins and minerals in the American diet, it is important that the lactose intolerant person learns to balance their diet to compensate for the lack of dairy.

Balancing your diet is not difficult to achieve between the use of lactose free dairy products, dairy substitutes, and learning about the variety of other healthy foods from which you can obtain your calcium, vitamin D and other nutrients.  Even if you are unable to consume any dairy products at all you should have no trouble eating a nutritionally balanced diet.

Calcium is the one nutrient that is of greatest concern for the lactose intolerant. Children need between 800-1200 mg of calcium daily to ensure healthy growth, adults range between 1200-1500 mg daily depending on their age to maintain healthy bones.

There are many non-dairy foods that can supply your calcium in the absence of dairy; dark green vegetables such as broccoli and soft bone fish such as sardines and salmon.  Fortified soy and rice milk are also good substitutes for cow’s milk in cereals, and can supply a good percentage of your daily requirement of calcium.

Another vitamin of concern is vitamin D, which allows for the absorption and use of calcium which is why you always find milk that is fortified with vitamin D.  If you live in an area with plenty of sun light, supplementation with vitamin D is not necessary; plenty of exposure to sunlight will allow your body to naturally absorb vitamin D. If you cannot get your vitamin D from the sun, both liver and eggs are a good source of this vital nutrient.

If you are still concerned about whether you are getting enough nutrients on your lactose free diet, consult your doctor or a dietician. They may recommend a multi-vitamin or a dietician may work with you to help ensure you are balancing your diet out properly to get the proper nutrition you need.