Lactose is a complex sugar found in milk and dairy products like cheese, butter, cream and ghee. The human small intestine secretes an enzyme called lactase that breaks down lactose into simple sugars :. Glucose and galactose, which our body digests and absorbs
What is lactose intolerance?
When the small intestine does not produce enough of the enzyme lactase, lactose dairy we consume is not synthesized into simple sugars and as a result, uncomfortable conditions such as gas, bloating and stomach pain occur.
What causes it?
Experts say that certain genes, changing eating habits, bowel serious illness or major surgery are all suspects behind someone who is lactose intolerant. The degree of intolerance is the one who decides the amount of dairy products, if any, can be had.
What are the symptoms?
Symptoms can be mild to severe and usually begin between half an hour to 2 hours after eating any food that milk is based. Symptoms include bloating, lower abdominal cramps, rumblings in the lower belly, flatulence, diarrhea and vomiting . Lactose intolerance most commonly runs in families, and symptoms usually develop during adolescence or adulthood.
What are the implications of lactose intolerance
In addition to limiting the options on the menu, which has no milk or milk products launch serious problems such as risk of a calcium deficiency, other minerals that can have a serious effect on bone health. This can increase the risk of fractures and osteoporosis.
What are the healthy alternatives to dairy products?
-The research on the effect of consumption of dairy products for lactose intolerant people has shown that when consumed with meals milk and its products are less likely to cause problems.
So you try the milk with cornflakes for a change. In addition, the densest dairy products like yogurt and cheese varieties toughest seem to get digested when eaten in small amounts.
-Try lactose-free varieties milk.
-. Soymilk an alternative that is rich in minerals and proteins
-. Almond milk is also a new variety that is lactose-free, but has a high calcium content
-A rice or coconut milk are good options to try.
– Include at least 75-100 grams of the following foods in your daily diet to compensate for the lack of dairy products green leafy vegetables like spinach, kale , broccoli Jewish tofu (milk less paneer) almonds jaggery (gur) mushrooms salt water fish such as tuna, salmon and sardines.