LACTOSE INTOLERANCE: KNOWING WHICH FOODS TO AVOID

LACTASE DEFICIENCY

Lactose is a natural sugar found in dairy products. In order for your body to absorb it, an enzyme called lactase is needed to break it down. When your body doesn’t produce sufficient lactase, a portion of the lactose remains undigested and can pass into the large intestine, potentially leading to symptoms like bloating, flatulence, and diarrhea.

VARIABLE TOLERANCE THRESHOLDS

Many individuals with lactose intolerance can tolerate small quantities of lactose without encountering severe symptoms.

To establish your personal threshold, maintain a diary tracking the type and quantity of dairy products you consume. Introduce one dairy product at a time in modest portions, and carefully document the symptoms you encounter, along with their severity. With time, you’ll gain insight into the amount of lactose you can ingest without experiencing adverse effects.

LACTOSE IN FOODS

Lactose is exclusively present in dairy products, with milk and cream (including powdered milk, evaporated milk, and condensed milk) being the most concentrated sources. Yogurts usually contain minimal lactose, unless they incorporate milk or milk derivatives post-fermentation. Always review the ingredient list for clarity.

Fermented or aged cheeses like cheddar, Swiss, Parmesan, and processed cheese contain trace amounts of lactose.

Certain dairy brands provide an extensive selection of lactose-free products, encompassing butter, cheese, and ice cream.

A CALCIUM-RICH DIET

Dairy products are often the main source of calcium in food. If you consume only a small amount, it is important to eat other foods that are rich in calcium, such as calcium-enriched plant-based milk, canned fish (with bones), tofu, legumes, nuts, and seeds.

If you’re not sure whether you are getting enough calcium, talk to your pharmacist as they may suggest you take calcium supplements.

MAKING UP FOR A LACK OF LACTASE

You can effectively remove lactose from milk or cream by incorporating lactase drops, which are readily accessible at pharmacies. Ensure you adhere to the instructions on the product’s packaging, including the recommended time frame for adding the drops before consumption.

Additionally, lactase is available in tablet form, typically ingested just before consuming lactose-containing dairy products. Lactase tablets can be a practical choice, especially in situations where dietary control is limited, such as during travel.

If you have inquiries regarding lactose intolerance or seek insights into pharmacy-available solutions, do not hesitate to consult your local pharmacist, who is well-versed in your health history and can offer personalized guidance.