For those who are lactose intolerant, it may not be necessary to avoid dairy foods like milk, cheese or ice cream altogether.

Depending on the severity of the lactase deficiency, many people with lactose intolerance are able to enjoy milk and milk products in small amounts without symptoms, said Ms Yong Xin Nee, a dietitian at National University Hospital.

Ms Yong has these tips for people with lactose intolerance:
■ Choose lactose-free or soya milk.

■ Consume milk or milk products with your meal. This will slow down
the digestive process and reduce the chances of experiencing lactose intolerance.

■ Choose dairy products which have lower levels of lactose. These include yogurt, low-lactose milk and fermented cheeses like cheddar and parmesan.

■ Try introducing small amounts of milk or milk products gradually
to build up the level of tolerance. Experiment to find out how much lactose you can tolerate.

Staying away from milk and milk products may put one at
risk of calcium deficiency in the long term if there is also a low intake of
other dietary sources of calcium.

Alternative sources of calcium include dried ikan bilis, canned baked beans, canned sardines and soya milk fortified with calcium.

If you suffer from gluten intolerance...

A person with coeliac disease has to stick to a lifelong gluten-free diet.

Selecting or preparing food can become difficult.

Eating meals in restaurants, at work, at school and at social gatherings can be even more challenging, said Ms Yong.

Common foods that contain gluten include wheat noodles, bread, biscuits and cakes that contain wheat.

Gluten can also be hidden in many products as it is widely used as a food additive.

For example, it is used as a thickener or stabiliser in products like ice cream or soya sauce.

To stay gluten-free, Ms Yong has a few tips:

1  Avoid these foods

■ Any meat prepared with breadcrumbs or batter and processed meat like sausages and meat pies.
■ Cheese spreads and ice cream.
■ Canned vegetables, mock meat and fruit-pie filling.
■ Lollies and chocolates (may contain malt from barley), some flavoured potato and corn chips (may contain wheat).

2  At the supermarket

■ Buy fresh foods like vegetables (right), fruit, meat, fish and milk as they are naturally gluten-free.
■ Rice, corn, potatoes, beans, nuts and cooking oil are also naturally gluten-free.
■ Read the food labels to check for gluten.
■ Buy food with “Gluten Free” labels from reputable stores or companies.

3  At home

■ Designate one cabinet to store only gluten-free food.
■ Have separate cooking utensils for gluten-free food.
■ Clean all cooking utensils (such as knives and cutting boards) before and after each use to prevent unwanted gluten contamination.

4  When eating out

■ Choose restaurants that have a gluten-free menu.
■ Tell the manager or chef that both the meal and its preparation must be gluten-free.

Those diagnosed with coeliac disease should consult a qualified dietitian.

People with coeliac disease are at risk of being malnourished due to impaired intestinal function and nutrient mal-absorption.

They may be deficient in certain nutrients like iron, calcium and folate, said Ms Natalie Goh, a consultant dietitian at Peaches & Pear Nutrition Consultancy.

To prevent further mal-absorption, a person with coeliac disease must avoid all foods containing gluten to allow the inflammation in the small intestine to subside, said Ms Yong.

They may also have to take dietary supplements to correct or prevent a deficiency, she added.