What is lactose intolerance?
In lactose intolerance or lactose malabsorption, the sugar (lactose) in milk cannot be fully digested by the body. They experience diarrhea, gas, and bloating after eating or drinking dairy products.
A few people produce significantly less of an enzyme called lactase in the small intestine, which leads to lactose intolerance. Milk products can be digested even if you don’t have enough lactose. However, if your enzyme levels are too low, you’ll have problems after eating dairy.
Did you know that a larger community does not tolerate lactose?
According to research, about 90% of Asians are Lactose intolerant. That is, the body does not totality the sugar found in milk.
what happens if you ignore Lactose intolerance?
It is common for lactose intolerance symptoms to appear 30 minutes to two hours after eating or drinking lactose-containing foods.
Listed below are some of the most common symptoms of lactose intolerance.
- Gas
- Bloating
- Diarrhea
- Nausea, and sometimes, vomiting
- Stomach cramps
You know what lactose intolerance is, now let’s see which products contain it, so you can avoid these items to avoid getting lactose intolerance.
A list of lactose-containing products
When you are intolerant to lactose, you need to be cautious about what you consume. And you need to have basic knowledge of the issue as some food products have lactose hidden within. Always remember to read the labels for the ingredients.
Many food types have lactose, including snack foods, bakery items, candy, dry mixes like puddings and cake mixes, dried veggies, and infant food items.
When consuming these foods, it is essential to be aware of your health conditions.
Not only food items. Many medicinal products, too, have lactose in them. You will not believe it, but it is the truth. Simple sugars or lactose are used as a filler for medical products, especially White tablets, including birth control pills and other medications for Gas and stomach acid issues. Suppose you can quickly check them with the doctor or the pharmacist if you are intolerant to lactose, even in a minor way.
Below are some of the food products that contain lactose
- Milk and heavy cream
- Condensed and evaporated milk
- Ice cream
- Cottage cheese
- Ricotta cheese
- Sour cream
- Cheese spreads
Lactose intolerance: how to manage it?
Switch to lactose-free products
The symptoms of lactose intolerance can usually be controlled by avoiding or reducing lactose products and replacing them with lactose-free ones.
The following are some products we can follow:
- Almonds
- Dried beans
- Tofu
- Collards
- Fatty fish like salmon, tuna, mackerel, egg yolk
- Beef
While keeping you away from the discomforts caused by lactose intolerance, they will satisfy your nutritional needs, especially calcium.
How sensitive you are to lactose determines what changes you should make to your diet.
Try introducing new foods gradually rather than all at once if you decide to experiment with what you can and cannot eat.
You will be able to identify any foods that cause problems and get used to them this way.
You can lose certain vitamins and minerals from your diet when you consume fewer or no dairy products containing lactose.
You’ll need to eat lactose-free foods or take dietary supplements to make sure you get enough nutrition.
It is also a common factor that many children suffer from lactose intolerance.
Warning: Consult your doctor if you or your child are extremely lactose intolerant. If you or your child require nutritional advice, you can consult a dietitian, an expert in nutrition and diet.
Some milk substitutes
If you are really into milk, you can use these alternatives to improve the taste of your food combinations.
Some milk substitutes you could add to your meals:
- Soy milk is high in protein, potassium, and antioxidants.
- Rice beverages
- Lactose-free milk is high in calcium and protein and contains many other vitamins, such as A, B, and K, zinc, potassium, and magnesium.
- Almond milk
- Coconut milk
Lactase substitutes
Besides changing your diet, you might also benefit from taking liquid drops, tablets, or capsules containing lactase substitutes. Here are a few products we have added for your information.
Your body can break down lactose more easily with lactase substitutes, which replace the lactase your small intestine isn’t producing.
You can add lactase substitutes to milk or take them right before lactose-containing meals.
Different countries have come up with ways of dealing with the problem while taking care of the nutritional needs of people who suffer from Lactose intolerance. It has become a perfect opportunity for new inventions of lactose-free products.
Tip: This is scientific research on introducing new products for the lactose-intolerant world community.
