Avoid that bloated feeling.

DID thoughts of slipping on a bikini with a bloated tummy turn your stomach this summer?

Perhaps you're avoiding foreign travel for fear of unwanted symptoms ruining your holiday? If you feel bloated and are affected by nausea, stomach cramps, wind or abdominal pain after drinking milk or eating dairy products, you may be lactose intolerant.This common condition is estimated to affect up to 15 per cent of the UK population.

There is good news, though. Lactose intolerance can easily be managed by avoiding foods containing it and taking simple precautions to ensure you feel great inside, as well as outside, on your holiday.

Travelling abroad can be daunting when you're not sure what's in the food you're eating.

Sian Porter, a dietitian, said: "Delicious food and memorable meals are an essential part of holiday enjoyment. Knowing how much lactose you can tolerate is important, but with a little planning and organisation you can still enjoy your holiday without worrying."

Tips to avoid symptoms

Ice-cream contains lactose so opt for a sorbet, granita or an ice lolly instead.

If you're half or full-board, ask your travel agent or telephone ahead to let your hotel or B& B know you require a lactose-free diet.

If self-catering or camping, then carry some long-life lactose-free products with you as the local shops may not have the brands you are used to. Lactofree UHT is an ideal solution.

Whenstockinguponyourholidaymedicine, like diarrhoea or rehydration tablets, checkwith yourpharmacistthattheydonotcontainlactose.

Carry some lactose enzyme drops with you to help breakdown of lactose in the gut.

Produce to watch out for on holiday France- becarefulwithall thatcheese, aseven lower lactosecheesemaycausesymptoms.

Brie andbluecheesearelowlactoseandhard, aged cheesestendtobelowlactosetoo. Spain- paella, Spanishomelette, tapasand gazpachoshouldbefine, butgivetheCrma Catalanaamiss- makeit athomewith Lactofreesemi-skimmedorwholemilk.

Asia- coconutmilkis lactose freeandisusedin creamycurries- Lassiandpaneershouldbefine tooas they'remadewithcoconutmilk Greece- Fetaandhalloumicontainlactoseso beawareofyourtolerancelevel.

Portugal- tuck into sardinesandpiri piri chicken, butskip the custardtarts- they'relikely tocontainhighlevels of lactose.

Italy - choose a tomato or vegetable-based sauce, but parmesan is fairly low in lactose so you should be able to sprinkle away. Mozzarella contains lactose so have a pizza without cheese.

The Lactofree range also includes fresh semi-skimmed and whole, flavoured strawberry and raspberry yogurts along with soft and hard cheese. Visit www.lactofree.co.uk

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LACTOSE INTOLERANT?: Take simple precautions and avoid certain foods