Lactose Intolerance

I read an article recently regarding the interventions of lactose intolerance and I think that this article will be very helpful to those who have been diagnosed with lactose intolerance. So, let me start sharing this=)

Lactose Intolerance= The body unable to digest lactose (natural sugar found in milk and diary products) 

Symptoms:

a) Abdominal Bloating/Cramps

b) Diarrhea

c)Gas (Flatulence)

d)Nausea

Lactose intolerance occurs when small intestines does not make enough lactase, an enzyme use to break down/digest lactose. When lactase levels are low, lactose is transported intact to colon where intestinal bacteria ferment the disaccharides and cause the hallmark symptoms. 

Alleviating Symptoms
For those who’ve been diagnosed with lactose intolerance, no cure exists. What works for one person may not work for another. But there are several strategies or interventions available that may help you prevent symptoms of lactose intolerance.


a) Limit the amount of milk & milk products in your diet
    - Majority of the people can tolerate around 10g of lactose each day. This can be a glass of whole, low fat, or nonfat milk, for example.

Lactose and calcium in food
Food	Serving size	Lactose (g)	Calcium (mg)
Milk	8 fl oz (240 mL)	10-12	290-300
Yogurt	8 fl oz (240 mL)	10-15	300-400
Ice cream	8 fl oz (240 mL)	10	160
Hard cheese	1 oz (30 g)	0-1	150-275
Cottage cheese	8 fl oz (240 mL)	3	126-155
Cream cheese	1 oz (30 g)	0.8	23

*Food with less lactose such as Swiss/Cheddar cheese may not cause problems. However, if you are not sure whether certain milk products cause symptoms, you can try a small amount at first and see how you feel after that.

b) Combine milk/ milk products with other foods

    - You can combine a solid food (like cereal) with a dairy products (milk). This will help to reduce/eliminate symptoms for some people.

c) Spread milk/milk products throughout the day

    - Lactose intolerant people find it helpful to eat small amount of lactose-containing products throughout the day instead of large amounts all at one time. 

d) Buy reduced lactose milk/milk products

    - You can buy milk with reduced lactose in most grocery stores in order to control the symptoms. It might be too sweet or a little more expensive compare to other milk products, so it depends on your personal preference. 

*People with diabetes may find this raises their blood sugar levels than normal. So, it is better to consult the doctor before you consume it. 

e) Avoid milk/milk products

   - You can replace soy milk and soy cheese for milk & milk products or you can use nondairy creamers with your coffee. However, nondairy creamers do not contain same amount of vitamins and minerals as milk, and the fat content is higher than milk. 

f) Use Lactase products

   - Lactase products are type of dietary supplements that will help you to digest lactose. For example, pills that you can chew such as Lactaid before you eat or drink milk products. Or liquids that you can add to milk 24 hours before you drink it. There are several lactase products and brands available in the market, so you may want to try a couple of them first and see which ones work the best for you.

g) Consume yogurt with live cultures (not pasteurized)
    - Some people who are lactose intolerant find it ok to eat yogurt especially yogurt with live cultures because it helps to digest lactose. Basically. all yogurts are made with live cultures, but many of them has gone through a process called "heat treatment" that kills the bacteria. So, make sure you are buying a yogurt that still contains live cultures by checking the label for the words "active yogurt cultures,""living yogurt cultures,"or" contains active cultures."

Some people need to avoid lactose completely if they have severe lactose intolerance. So, be careful before you put something into your mouths!!

Prepared foods such as breads and baked goods;breakfast cereals and instant breakfast drinks;instant potatoes and instant soups;pancake,cookies and biscuit mixes; margarine and salad dressings;candies,milk chocolate, and other snacks. Be sure to read labels for lactose and lactose's "hidden"names, such as:


Dry milk solids
Whey
Curds
Milk by-products
Nonfat dry milk powder. 

Biggest challenge for lactose intolerance: How to eat to avoid discomfort and yet to get enough calcium for healthy bones??
Actually, there are many nondairy foods that contain calcium, including:
- Broccoli, okra, kale, collards, and turnips greens
- Canned sardines, tuna, and salmon
- Calcium-fortified juices and cereals
- Calcium-fortified soy products such as soy milk, tofu, and soybeans
- Almonds

Last but not least, just so you know that we need Vitamin D for our body in order to absorb calcium. So, in this case, you can consume foods that contain Vitamin D such as egg yolks, oily fish and organ meats. Furthermore, sunlight is needed to make active Vitamin D in our body, so even you are not a keen sunbather, then at least expose your skin to 15 minutes of sun regularly but not between 11am and 3pm.