Diet Options for the Lactose Intole
You’ve heard the phrase “lactose intolerant” all over the place. But many people don’t really know what it is. Lactose intolerance is the inability to digest significant amounts of lactose (lactose is the sugar that’s found in milk). Many people have an enzyme called lactase that lines the small intestine; people that are lactose intolerant have a shortage of this enzyme. This shortage of lactase makes it difficult for the body to break down the sugar (lactose) that is found in milk and dairy products.
After eating dairy products, people with lactose intolerance usually experience symptoms such as: bloating, nausea, cramping, gas, and diarrhea. These symptoms can vary in severity depending on each individual’s body; some people can digest a little lactose and others can’t have any lactose at all.
The symptoms of lactose intolerance can be embarrassing, frustrating, and even interfere with your daily life. If you’re constantly running to the bathroom or are always feeling discomfort there is a limit as to what activities you can participate in. It’s no fun having to plan your life around your bathroom use so instead you can make a significant change in your diet in order to ease your symptoms.
Each individual that is lactose intolerant will have to make different changes in their diet; it depends on how intolerant your body really is. Generally speaking if you are lactose intolerant you should eliminate products that contain lactose from your diet. Some people choose to still have a little bit at first to see if their body can handle it. You have to remember that calcium is important to healthy bones and if you can have a little milk, then you should. Just make the proportions smaller and less frequent. Eat a yogurt once a day to get the calcium you need because it’s easier to digest. (This wont be possible for everyone since some people can’t tolerate the slightest bit of lactose).
There are other diet options for people with lactose intolerance. A lot of people can digest yogurt perfectly well. Because the yogurt has acidophilus, this aids in the breaking down of the lactose. There is also a milk that contains this same live bacteria culture. It’s called Sweet Acidophilus milk. Because the acidophilus breaks down the sugars it’s easier for your body to digest it.
Cheese is another food that many people can still eat when they’re lactose intolerant. Because it only contains a small amount of lactose it’s easier for your body to digest. Some people find that eating small portions of products which contain lactose, is easier to digest if eaten with other foods. Cereal with milk is a great example of mixing two foods to experience less intolerant symptoms. If you eat cheese on pizza instead of chesse alone, your body may also digest this a bit easier.
Soy products are another option. What used to be found only in health food stores can now be found at most grocery stores. There is soy milk, soy cheese, and soy yogurt. Soy products come from soybeans. And soy milk specifically, has about as much protein as regular cow’s milk. What soy milk doesn’t have a lot of is calcium. But some manufacturers have begun adding calcium to the milk, so make sure and check to know whether you’re getting the necessary amount of calcium for strong bones.
When you’re putting together a new diet plan remember to replace the calcium in your diet. If you cut out milk, cheese, and yogurt then your body will be lacking in the calcium department. There are so many supplements available that you can easily find one that suits you.
One last thing to be aware of is that a lot of foods have hidden lactose in them. You’ll have to pay more attention to the ingredients that are in the foods you eat. Most foods you can read the labels to see what was used in them. But if you are going out to eat somewhere be sure and ask somebody. Some places have a printed booklet on nutrition information and others will simply know. Don’t be afraid to ask because there are countless others that are doing the same thing. In addition if you accidentally get some lactose, you may be very sorry about it later.