If you've just found out that you're lactose intolerant, it's likely that you may have a lot of questions and some concerns. For instance, you might be wondering what foods you'll have to avoid. Or, you may be worried that you won't be able to eat dairy, and as a result, you may not get enough vitamins and minerals in your diet.

Indeed, there are a lot of myths surrounding lactose intolerance so to help bring you the facts, we've teamed up with Avonmore Lactose Free milk.

Here are 5 truths you need to know about lactose intolerance.

1. Lactose intolerance is not the same as a cow's milk allergy

Many people think that lactose intolerance is an allergy to dairy, but this isn't the case. The two are actually very different conditions. Lactose intolerance is a person’s inability to digest lactose, the naturally occurring sugar found in milk. When a person with lactose intolerance consumes milk or other products containing lactose, they can experience a range of unpleasant symptoms, including cramps, bloating, diarrhoea and excess gas.

A cow's milk allergy, on the other hand, occurs when the body's immune system reacts to one or more of the proteins found in cow's milk. The allergic reactions to dairy can be more serious and immediate. In the case of a cow's milk allergy, all dairy would need to be avoided.

2. You don't have to cut out all dairy if you are lactose intolerant

It's a common misconception that people with lactose intolerance have to eliminate dairy from their diet completely. Lactose intolerance can affect people in many different ways but most people can continue to enjoy some dairy as certain products contain less lactose than others, for example, hard cheese, butter and yoghurt.

Another piece of good news is that if you are lactose intolerant, you don't have to eliminate milk from your diet, thanks to products like Avonmore Lactose Free milk. This milk is made from regular fresh cow’s milk, but has the enzyme lactase added to it, making it easier to digest and avoid the uncomfortable symptoms associated with lactose intolerance. Avonmore Lactose Free milk tastes exactly like regular milk and it has all the same nutritional goodness too, meaning that people with lactose intolerance can just make this simple switch.

3. Lactose intolerance symptoms vary from person to person

Common symptoms of lactose intolerance are cramps, bloating, diarrhoea and excess gas, but the truth is these symptoms can vary in severity and not every person with lactose intolerance will experience them the same way. Some of these symptoms are similar to other conditions, so if you are experiencing them, it's important to get checked by your GP as they will be in the best position to advise you.

4. Lactose intolerance is a manageable condition

Your symptoms may be uncomfortable at times, but over time it will become more manageable. You will need to figure out how much lactose your body can tolerate, it can be a bit of trial and error at the beginning to find out what works for you.

What's more, you don't have to make huge changes to your diet, particularly if you love milk. Simply use Avonmore Lactose Free milk as you would regular milk. Add it to your teas, coffees, smoothies, recipes - you name it! Or, simply enjoy it as a drink. Avonmore Lactose Free milk can make life super easy if you're lactose intolerant.

5. You can still enjoy milk and the calcium and the other nutrients it provides

Milk and other dairy products contain lots of essential vitamins and minerals, so if you’ve discovered you’re lactose intolerant you may be concerned about how you’re going to get enough of these into your diet.

Calcium is an essential mineral which helps maintain normal bones and teeth. Non-dairy foods such as dark leafy greens, salmon and tofu contain calcium, but it can sometimes be difficult to get an adequate amount of calcium from these sources.

Milk is an excellent source of calcium and, thanks to Avonmore Lactose Free milk, it's super easy to incorporate it into your diet, even if you're lactose intolerant. For instance, one 200ml glass of Avonmore Lactose Free milk contains 236mg of calcium, which is 30% of the recommended daily amount.

Avonmore Lactose Free milk is also high in protein, with 6.8g in each 200ml glass. And it's enriched with Vitamin D, B2 and B12 so you can rest assured you're getting plenty of essential nutrients.

Visit your GP if you think you are lactose intolerant. 

If you’re lactose intolerant, Avonmore Lactose Free milk is the perfect choice for you. It’s made with regular cow’s milk so has the same great taste and nutritional goodness, just without the lactose. Avonmore Lactose Free milk is high in calcium and protein, and is enriched with vitamin D, B2 and B12. 

Visit www.avonmore.ie/products/lactose-free-milk for more information.