Lactose Inadequacy: Manifestations, Recognition, and Remedy
For individuals grappling with lactose intolerance, understanding which foods to avoid can be crucial. This condition, affecting millions worldwide, is characterised by an inability to digest lactose, a sugar found in milk and dairy products.
Common foods to steer clear of include milk (regular, condensed, and powdered), yogurt, cheese (especially soft cheeses, though aged cheeses like cheddar, Swiss, or parmesan may have lower lactose), ice cream and other dairy-based desserts, butter, buttermilk, cream, whey, and milk solids.
However, it's essential to be vigilant, as lactose can lurk in unexpected places. Check food labels carefully for lactose in items such as margarine and nondairy creamers, baked goods and salad dressings, instant soups, beverage mixes, and pancake or cake mixes.
For those seeking alternatives, lactose-free or plant-based milk options like almond, soy, or rice milk are viable choices. Soy-based yogurts and cheeses, along with dairy substitutes such as almond milk cheese and soy sour cream, are also safe options. Some aged cheeses and certain types of cream cheese or cottage cheese may be tolerated in small amounts due to their lower lactose content.
Avoiding dairy foods can help alleviate symptoms like digestive discomfort or gas commonly associated with lactose intolerance. It's important to note that lactose intolerance can be inherited and has several types, including primary, congenital, and familial lactase deficiency.
In the U.S., African Americans, American Indians, Asian Americans, Hispanics, and Latinos are more likely to have trouble digesting lactose. Worldwide, 68% of people have difficulty digesting lactose, while in the U.S., it affects 36% of individuals.
Secondary lactase deficiency can be caused by intestinal surgery, Crohn's disease, ulcerative colitis, chemotherapy, celiac disease, gastroenteritis, or irritable bowel syndrome.
Lactose intolerance occurs due to low levels of the enzyme lactase in the body, preventing the breakdown of lactose. Lactase enzyme tablets can be used to break down lactose in milk and dairy products, reducing the chances of lactose intolerance symptoms.
Some people with lactose intolerance can tolerate up to 10 grams of lactose without significant symptoms, and consuming lactose-containing products with meals or spreading consumption throughout the day can increase tolerance. However, a person with severe lactose intolerance should check the label to ensure that lactose levels are zero, and not just reduced.
Vegetable-based milks also contain less protein than cow's milk. Sources for calcium, Vitamin A, Vitamin D, and other nutrients typically found in dairy include seaweeds, nuts and seeds, blackstrap molasses, beans, oranges, figs, quinoa, amaranth, collard greens, okra, rutabaga, broccoli, dandelion leaves, kale, fortified products such as orange juice and plant milks, carrots, broccoli, sweet potatoes, cod liver oil, liver, spinach, pumpkin, cantaloupe melon, egg, apricot, papaya, mango, peas, fatty fish, egg yolk, fish liver oils, and some fortified plant milks and breakfast cereals.
It is best to consult a doctor or dietician before making significant dietary changes. Lactose intolerance is different from a milk allergy, which is a reaction to milk proteins. Consuming milk and dairy products can lead to symptoms such as bloating, flatulence, diarrhea, abdominal pain, cramping, nausea, and belching. A lactose-free diet or taking lactase supplements may help manage lactose intolerance symptoms.
Remember, always consult a healthcare professional for personalised advice when managing dietary restrictions.
- Predictive testing can help identify those who may be genetically predisposed to develop lactose intolerance.
- Depression and anxiety are among the chronic mental-health conditions that might worsen due to undiagnosed lactose intolerance.
- Science continues to explore therapies and treatments for lactose intolerance, including enzyme tablets and specialized diets.
- In the realm of workplace-wellness programs, understanding and managing lactose intolerance can contribute to increased productivity and morale.
- medicare plans may cover some of the costs associated with managing medical conditions like lactose intolerance, including tests, supplements, and counseling.
- Skin-care products often contain dairy by-products, so individuals with lactose intolerance should be careful to read labels and choose products wisely.
- Nutrition education and counseling play a key role in helping individuals manage their lactose intolerance, including learning about alternatives to dairy and how to maintain a balanced diet.
- CBD oil, a popular supplement, is considered safe for those with lactose intolerance as it is derived from hemp and not dairy.
- When addressing chronic diseases like lactose intolerance, Health-and-wellness advocates emphasize the importance of balanced nutrition, fitness-and-exercise, and mental-health support as part of a comprehensive approach.
