Here’s how you can tolerate lactose better
SIP it
Have small amounts of milk and dairy at a time and space your intake throughout the day. Full-cream milk is tolerated better than low-fat or fat-free milk.
STIR it
Add milk to cereal or pap, stir plain yoghurt into soup or have cheese on bread. Combining milk or dairy products with other foods slows its digestion and helps to reduce possible discomfort.
SPOON it
When yoghurt and amasi are made, some lactose already breaks down due to the fermentation process. Live cultures in these fermented dairy products also improve lactose digestion, making yoghurt and amasi ideal dairy choices if you are lactose intolerant.
SLICE it
Cheddar, Gouda and mozzarella cheese contain almost no lactose and are generally tolerated well.
TRY it
Look out for lactose-free milk and dairy products in the shop.