Articles
Lactose Intolerance
What is Lactose?
- Lactose is a sugar found in milk and
dairy products.
- The small intestine produces an
enzyme called lactase.
- This lactase enzyme breaks down lactose
into two simpler sugars: glucose and galactose, which are
then absorbed into the bloodstream.
- Most infants and young children produce
enough lactase, which is essential for growth and development.
- However, as we age, lactase
production naturally decreases.
What is Lactose
Intolerance?
Lactose intolerance is
a digestive disorder in which the body cannot properly digest lactose
found in milk and dairy. This causes gastrointestinal symptoms, such as:
- Bloating / Gas
- Diarrhea
- Nausea
- Abdominal Pain
Symptoms appear
shortly after consuming dairy and vary in intensity depending on the
amount of lactose consumed.
Lactose intolerance can affect people of all ages.
Causes of Lactose
Intolerance
- Lactase Deficiency: Low levels of the lactase enzyme in the
intestine lead to incomplete digestion of lactose.
- Lactose Malabsorption: Due to the deficiency in lactase, the
body fails to absorb lactose properly, causing most of the GI
symptoms.
Other causes include:
- Gastrointestinal infections
- Stomach surgeries
- Some medications, such as antibiotics
Nutrition
Guidelines for Lactose Intolerance
To manage lactose
intolerance, replace high-lactose foods with suitable alternatives,
especially milk and dairy, which are major sources of calcium and
protein.
Although there is no
cure, limiting or avoiding lactose-containing foods usually helps
control symptoms.
If lactose is avoided,
it's essential to get calcium from other foods, such as:
- Sardines
- Salmon
- Shellfish
- Broccoli
- Almonds
- Tofu
- Dried beans
Foods High in
Lactose to Avoid:
- Cow’s / goat’s / sheep’s milk
- Milk powder
- Condensed and evaporated milk
- Yogurt (all kinds)
- Processed cheese / fat-free cheese
- Cream
- Fruit yogurt drinks
- Ice cream
- Ready-made meals containing milk or
cream-based sauces (e.g., lasagna)
- Pancake/biscuit mix
Lactose-Free Foods
You Can Eat:
- Lactose-free milk
- Soy milk
- Coconut milk
- Rice milk
- Almond / hazelnut milk
- Oat / quinoa drinks
- Lactose-free ice cream
- Dark chocolate
- Cocoa powder
- Fresh fruits and vegetables and their
juices
- Cooked fresh meats, fish, and poultry
- Cooked dried peas
- Soy cheese
- Soy products and tofu
- Peanut butter, nuts, and seeds