Those who have lactose intolerance have an issue in which the small intestines are unable to break down the sugars found in dairy products, which is called lactose. The small intestine is not making enough lactase, which is an enzyme that breaks down the lactose. Due to this, the lactose moves into the large intestines, which causes the bloating, diarrhea and gas, which people with lactose intolerance deal with. Aside from being called lactose intolerance, most people are labelled as lactase deficient.
Those who have lactose intolerance or are lactase deficient often see the results of this condition within 30 minutes to 2 hours after eating or drinking dairy products. Keep in mind that having an allergy to milk or dairy products is not the same as being lactose intolerant. Those with allergies often have itching or hives after coming into contact with this, while those who are lactose intolerant develop stomach issues.
Here are some tips for managing lactose in your diet:
1) Start slowly. Eliminate dairy products from your diet for 2-4 weeks and then try adding small amounts of milk or milk products and see how your body reacts. Start with goat- or sheep-based dairy. People often respond better to yogurt or kefir as well.
2).Have milk and milk products with other foods. You may find you have fewer symptoms if you take milk or milk products with your meals. Try eating cheese with crackers or having milk with cereal.
3).Eat dairy products with naturally lower levels of lactose. These include hard cheeses, yogurt and goat and sheep’s milk products.
4).Look for lactose-free and lactose-reduced milk and milk products. These can be found at many food stores. They are the same as regular milk and milk products. But they have the lactase enzyme added to them. Also try almond or coconut milk. These do not contain any dairy and have greater nutrient density.
5).Ask about lactase products. Ask your health care provider if you should take a lactase pill or lactase drops when you eat or drink milk products.
If you have trouble finding dairy products that don’t cause symptoms, talk to your health care provider. He or she can suggest other foods to be sure you get enough calcium. You may need to take calcium supplements.Children with lactose intolerance should be seen by a health care provider. Dairy foods are a major source of calcium for bone growth and health. They also have other nutrients that children need for growth.