Lactose intolerance is caused by the body failing to produce enough lactase, the enzyme that breaks down lactose, a sugar found in milk and dairy products. A great many people are affected by lactose intolerance and need to follow a special lactose intolerance diet in order to alleviate the symptoms. The incidence of lactose intolerance varies with race with Native Americans, South East Asian and Chinese having a very high rate (almost 100%) and Northern Europeans generally the lowest. See Lactose Intolerance by Group
What are the Symptoms of Lactose Intolerance
Lactose intolerance is not a serious condition but rather gives a range of symptoms, from mild to more severe, associated with the inability to metabolize lactose. These symptoms include nausea, diarrhea, bloating, abdominal pain and flatulence. Some people can tolerate more lactose in the diet than others so if you have this condition you will need to work out for yourself just how much dietary lactose triggers the symptoms. Some people will find they need to eliminate lactose containing foods completely, others that they can tolerate a small amount.
What Foods Should You Avoid?
- The main food to avoid, of course, is milk, but a surprising number of processed foods contain milk products. Look for the following in the list of ingredients:
- whey
- non-fat milk powder
- milk by-products
- curds
- lactose
Processed foods that may contain lactose include:
- baked goods including bread
- breakfast cereals
- instant soups
- instant potatoes
- salad dressings
- meal replacements
- non-dairy Coffey creamers
- protein bars and powders
- whipped toppings
In addition many prescription medicines like birth control pills and over the counter medicines like those that are used to treat indigestion and gas also contain lactose. Taking these types of medicines, if you are unaware that your problem is lactose intolerance can make the symptoms worse.
Lactose Intolerance Diet
Milk containing foods should be avoided and there are substitute products that you can buy instead. Lactaid produce a range of products including specially treated milk available in the US and Lactofree products are available in the UK. Some dairy products that contain a very small amount of lactose include hard cheeses and butter. Hard cheeses contain only a small amount of lactose as it is remove with the whey when cheese is produced and the rest is converted to lactic acid as the cheese is matured.
Yogurt is a food that most people with lactose intolerance can enjoy. The bacteria in the yogurt produce lactase which helps to break down the lactose to lactic acid. It must contain the live bacteria however so frozen yogurt would not be suitable.
It is important to make sure that you have enough calcium and vitamin D in your diet if you cut down on dairy products. Vitamin D is present in liver, eggs and is an added ingredient in milk and many yogurts. It is also produced naturally on exposure to sunlight. Calcium is present in many other foods apart from dairy foods including leafy green vegetables, oranges, spinach, sardines, salmon and tuna.
Lactose Enzyme Tablets
Tablets containing lactase are available and can be taken immediately before eating any foods containing lactose. If you have to take a prescription medicine containing lactose then you can take one lactase enzyme tablet with your medicine.
Conclusion
For those with lactose intolerance the condition can be managed successfully by following a lactose intolerance diet and carefully reading the labels on all foods. Lactase tablets can be used for those who cannot avoid lactose in medicines or for the occasionally eating lactose containing foods as a treat.
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