Lactose intolerance is the term which describes a person's inability, or near inability to consume lactose without incurring side effects. Our bodies are rife with different chemicals and enzymes, each with their own specific task to perform. An enzyme which is produced in our small intestine called 'lactase' is the enzyme responsible for processing our lactose intake. When lactose is consumed, the lactase enzyme tries to convert it into glucose for our bodies to utilise. Most people, particularly adults, have insufficient lactase enzyme production levels to cope with lactose consumption, and this is where the problems begin.
Every person has different biochemistry and some people may be much less tolerant of lactose than others. Whilst some people may be able to consume a glass or two of milk per day without experiencing any adverse effects, another person may experience fairly severe gastric symptoms from the smallest amounts of milk.
Many people assume because lactose comes from milk, and because they are lactose intolerant, the best way to go about alleviating their symptoms is to simply cut milk out of their diet altogether. Whilst this may seem like the logical step to take, unless the other invaluable nutrients our bodies derive from milk (such as calcium) are somehow replaced in other ways, we run the risk of calcium deficiency and development of bone disorders such as osteoporosis.
Milk is a highly used ingredient in other foods also, so for the severely intolerant who may have even cut milk out of their diet, severe symptoms may be brought on by consuming other foods which contain lactose, and these may be foods you weren't even aware contained milk. As you can see, this is a problem and not one which is easily remedied and will take some time to work out in most cases.
There are many companies which have products on the market which are lower-lactose or lactose-free, including milk. Some of these products, as you should expect, may only be marginally lower, whilst others may be significantly lower in lactose, and only time, testing and perseverance in finding which the best are will pay off.
Here is just a small example of the most obvious (and a few non-obvious) foods which contain lactose:
What are the symptoms of lactose intolerance, and are there any other things I can do to stop lactose affecting me?
Depending on how intolerant a person is and the levels of lactose consumed, the symptoms might be any of the following: A feeling of bloating, stomach cramps, wind and diarrhoea. A person may also find themselves feeling nauseated. Such symptoms can occur within minutes or a few hours of lactose consumption, therefore can appear at the most inappropriate and inconvenient of times.
Avoidance and dietary substitutions are the best recourse for those who are intolerant, but it really depends how the individual feels. For those who's life is severely affected by lactose intolerance, it may be the only option to cut out lactose from the diet altogether. For others, lactose minimisation is enough.
Another approach also worth looking into is the use of special lactase enzyme pills and drops which can be purchased from pharmacists. These pills and drops can temporarily boost lactase production, thus enabling a person to consume higher levels of lactose. The pills generally come in the form of a chew which is eaten before lactose consumption, whilst the drops are more for drinks, where they are stirring into the drink before consumption. Whilst this may not appeal to a person as a way of life, the advantage of the availability of such medication is they can be used for special occasion. For instance, visiting a restaurant and consuming foods which may contain lactose, you can ensure you're symptoms are kept under control far better, and can enjoy your meal without worry or compromise.
Calcium becomes especially important during pregnancy for the mother and her growing fetus. However some women are not able to ingest and digest milk for several reasons. In some cases the problem is not about taste. Milk can leave a gassy feeling and in the more severe situation, intense cramping and even diarrhea can occur. Repeat episodes of this means that she is lactose-intolerant. Lactose intolerance happens when there is an inadequate supply of the enzyme lactase required to digest lactose or milk sugar. In such cases milk does little good to the body, anyway.
The degree of intolerance varies; some people are able to handle a glass of milk without any complaints while others cannot even manage a sip. If you are lactose intolerant or if you can't stomach the idea of four glasses of milk each day or simply find the taste of milk deplorable then there are alternatives to getting your calcium supply. You can find ways and means to deal with the problem without suffering stomach upsets.
1.Eat or drink dairy products in small portions a few times in the day instead of larger portions in one sitting. For example try drinking only half a glass of milk, or eat a thin slice of cheese or ¼ cup of grated cheese at one time.
2.Lactose is easier to digest when mixed with other foods, in particular high-fiber foods such as whole grains or cereals. So have your cereals with milk or eat your whole-meal bread with cheese.
3.Have your calcium as a cup of yoghurt or buttermilk, or in blends such as smoothies, soups, dips, desserts etc. Active cultures found in yogurt, known as acidophilus help break down lactose without the aid of supplements
4.Look for lactose-free calcium fortified milk at the supermarket
5.The closer a dairy product is to milk, the more likely it is to upset your stomach. Aged cheese such as cheddar, Parmesan and Swiss may be easier on your stomach because more than half the lactose is removed during processing.
6.Read labels carefully. If milk in any form, even the lactose-reduced version is upsetting, stay away from dairy-based foods.
7.Calcium comes in non-dairy forms: juices, especially those fortified with calcium, canned fish with bones such as salmon and sardines, tofu, greens, broccoli and calcium-enriched soy milk and cheese are good examples.
8.Milk is a major source of vitamin D. If drinking milk is a problem, you will need to try other methods to get this nutrient. A few minutes each day in the sun will help; avoid peak hours since your pregnant skin is more sensitive now. Take a supplement that contains vitamin D, eat enriched cereals and breads and drink vitamin D-enriched soy milk and juice.
9.Take lactase in pill form whenever you eat or drink a dairy product. Check with your doctor on this.
10.Regardless of all this if your calcium supply is still lacking, ask your doctor to prescribe a calcium supplement that won't offend your pregnant tummy.
Both Nicky Pilkington & Jyoti Bedi are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.