Lactose Intolerance is basically a digestive disorder wherein you are unable to digest dairy products. Although it is common, it happens as your digestive system is unable to digest the lactose, which is the main carbohydrate in dairy products. The body of the people who are lactose intolerant does not produce enough lactase enzyme which is needed to digest lactose.
The symptoms include bloating, vomiting, diarrhea, and abdominal cramps too. Thus, this condition has to be managed properly otherwise, it may lead to many other severe digestive issues.
If you’re lactose intolerant, then you have to avoid dairy products consumption. Dairy products - the products made from milk - are high in nutrition and are the most preferred source of protein and calcium. The consumption of dairy products is helpful in maintaining bone density and it also reduces the risk of type 2 diabetes.
There are some products which are not dairy, still contains some amount of lactose in them.
Biscuits, cookies, chocolates.
Baked confectionery - bread, cakes, pastries.
Potato chips and nuts.
Custards, puddings, and other desserts.
Therefore, in order to check about the presence of lactose in the food item, please look at its ingredients label and check about the below-mentioned ingredients. If any of them is present in your food item, then it is advisable to skip that particular food.
Dry milk solids
Whey protein concentrate
Please note: Lactic Acid, Lactalbumin, Lactate are not lactose, hence these ingredients are acceptable.
What to Eat, if not Dairy Products?
Although, dairy products are highly nutritious and a good source of vital nutrients, still you can skip having them if your digestive system is not allowing. There are many other food items too, which are not dairy products still they are the good source of calcium, protein and other necessary vitamins.
Prefer these items in replace of milk-based products :
Try having seasonal fruit juices, almonds, soy and oats in your diet to maintain the calcium intake. These calcium-fortified foods are the good options for the lactose intolerant people.
Fish is the best source of protein. Hence, prefer to have freshly cooked fish as a healthy ingredient to your diet.
There are several vegetables which are a good source of calcium too. These are spinach, broccolli, Soybeans, sesame seeds, beans, okra, asparagus, cabbage, celery and many more.
What are the treatments available to control Lactose Intolerance?
There is no specific or precise treatment available for the lactose intolerance, still, in some of the studies, it is shown that the consumption of prebiotics and probiotics can reduce the symptoms.
Probiotic is a microorganism that is beneficial for the digestive system and Prebiotic is a fiber that acts as a food for these bacteria. Yogurt is the best source of probiotics.
What to Conclude?
Lactose intolerance is not curable permanently, however, the symptoms can be reduced to some level. It is good if the substitute food products of dairy products are been consumed to maintain the required nutrient’s level. Life without dairy products is absolutely possible if other sources of calcium are involved.
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Content Source: Healthine