Older children and adults who are lactose intolerant should adjust their diets based on what factors?

When adjusting their diets, older children and adults who are lactose intolerant should consider several factors to ensure adequate nutrition and prevent discomfort:

1. Lactose Content:

- Identify foods and beverages with high lactose content, such as milk, ice cream, cheese, yogurt, and certain processed foods.

2. Individual Sensitivity:

- Lactose tolerance can vary among individuals. Determine the threshold of lactose intake that causes symptoms. Some may tolerate small amounts without issues.

3. Gradual Reduction:

- Instead of abruptly eliminating all dairy products, gradually reduce consumption to allow the body to adapt and potentially improve lactose digestion.

4. Alternative Sources of Calcium:

- Calcium is crucial for bone health. Explore other lactose-free sources such as fortified plant-based milks (almond, oat, soy), yogurt alternatives, dark leafy greens, and calcium-rich supplements.

5. Lactase Enzyme Supplements:

- Consider using over-the-counter lactase enzyme supplements or drops before consuming lactose-containing foods. These help break down lactose and reduce symptoms.

6. Lactose-Free Dairy Products:

- Opt for lactose-free versions of milk, yogurt, cheese, and other dairy items to enjoy their nutritional benefits without the discomfort.

7. Dairy Alternatives:

- Explore non-dairy alternatives like soy milk, almond milk, coconut milk, and oat milk for calcium, protein, and other nutrients.

8. Probiotics:

- Some individuals may find that probiotics, such as certain yogurt strains, help improve lactose digestion.

9. Fiber Intake:

- Adequate fiber intake can support digestive health. Include whole grains, fruits, and vegetables to help manage symptoms.

10. Monitoring Symptoms:

- Pay attention to any signs of discomfort, bloating, or changes in bowel movements. If symptoms persist, consult with a healthcare provider or a registered dietitian.

11. Personalized Plan:

- A personalized dietary plan that addresses individual preferences, nutritional needs, and tolerance levels is essential.

Remember that lactose intolerance can manifest differently in each person. It's always advisable to consult with a healthcare professional or a registered dietitian to develop a diet that meets your specific needs and ensures nutritional adequacy.