It is important to note that lactose intolerance typically occurs once the small intestines do not have the required enzyme called lactase which is needed to digest the sugar lactose properly. The individual can suffer from symptoms of bloating, gas, diarrhea as well as stomach upset if foods that contain lactose are eaten.
Previously, the treatment for lactose intolerance involves avoiding these foods or to take a lactase supplement prior to eating. At the present, it is recommended that the individual will try small amounts of food that contain lactose for tolerance. Consumption of lactose-contain foods that the body can tolerate will support a healthy and balanced diet.
If it is too much
If the individual experiences lactose intolerance, it is best to determine how much the individual can actually tolerate which can be a challenge to some. It is recommended to try a trial-and-error diet to check how much lactose to include in the diet. A lactose-free diet should be followed for two weeks and then steadily reintroduce foods that contain lactose.
Many individuals can tolerate up to 12 grams of lactose at a time. Yogurt, milk and ice cream are considered as high lactose foods. Butter and aged cheeses are comprised of reduced amounts of lactose with each serving.
What are the foods to avoid?
When an individual is following a lactose-restricted diet, it is important to carefully read the ingredients on the labels to check if they contain lactose. It is best to avoid or monitor for tolerance to any product that contains milk powder, butter, malted milk, whey, margarine or curds. Always remember that milk and dairy products are high sources of lactose, thus they should be avoided or eaten only in limited amounts. It is also important to check the ingredients on prepared grains, breads, meats, fruits, vegetables and desserts to ensure that lactose is not present.
Considerations to bear in mind
It is important to note that dairy products are considered as good sources of vitamin D and calcium. The suggested dietary amount for calcium is 700 milligrams in a day among young children up to 1000 milligrams for adults.
If an individual could not eat dairy products due to lactose intolerance, a doctor should be consulted regarding the need for supplementation of vitamin D and calcium in the diet.
The individual should try to prepare foods at home if possible. This can greatly help in avoiding foods that might contain dairy products especially when eating outside. It is also recommended to ask the server regarding ingredients used on a dish being ordered just to be sure.
Always remember that lactose intolerance can cause a certain degree of discomfort in some individuals. These symptoms can be managed as long as the individual will stop consuming milk and dairy products. If you want to learn more about ways to manage lactose intolerance, read here.