Some ethnicities are more prone to being lactose intolerant than others. These include Mexicans, Asians, Indigenous Americans, and Africans. Lactose intolerance is also passed down through genes in these ethnicities since the diets were never heavily focused on dairy in the past. Moreover, since there’s no cure for lactose intolerance, these genes will continue to be passed on.
If you’re not interested in weeding out your diet yourself, you can go to your primary care physician to see what tests can be performed to tell if you’re lactose intolerant or not. The more difficult test to do is a blood test, where blood is drawn and put through a battery of different tests to see if your body can produce lactase. This test isn’t usually performed because a much simpler test can be done to show where you stand with milk sugars.
And that test is the breath test. You wouldn’t think that it would be something this simple, as easy as breathing, but it is. A doctor will ask you to exhale, and it will be measured for hydrogen. If you have high levels of hydrogen in your breath, then you’re lactose intolerant. This is because lactose, when broken down in the colon instead of the small intestine, creates hydrogen gas. This gas is then absorbed into the blood and is transported to the lungs to be exhaled. This is a much less invasive test that people are sure to get behind.
15. What Are The Risks Associated With Lactose Intolerance?
There are specific factors that come into play that increase your risk of becoming lactose intolerant. It’s not to say that if you have all of these factors, you’re definitely not going to have dairy products, but there is an increased risk of not being able to ingest any milk or milk products if any of these factors are present in your life. The first significant factor is age. As you get older, you tend to become more lactose intolerant. As stated earlier, this is because mammals are not meant to ingest milk so long into their adult life.
The second factor is ethnicity; those who are of African, Hispanic, Indigenous American, or Asian descent are more likely to be lactose intolerant. A third factor involves certain diseases that affect the small intestine. These include diseases and conditions such as celiac disease, Crohn’s disease, and bacterial overgrowth in the intestine. Lastly, specific cancer treatments can play a role in how prone you are to becoming lactose intolerant. Radiation therapy especially can cause intestinal issues, which can increase your risk of becoming lactose intolerant.
14. Are There Any Complications Associated With Lactose Intolerance?
Because dairy is both the primary source of calcium as well as lactose, avoiding milk will lead to a reduction of calcium in the body. Milk contains many other vital nutrients and minerals as well, including vitamins D and B12, A, zinc, and magnesium. As a result, a severe lack of these nutrients will start to affect the bones in the body. In fact, several diseases can result if you cut out all dairy from your diet that affect your health for the rest of your life.
The first is osteoporosis; the bones become too thin and weak and become more prone to breaking. You tend to suffer from more fractures and broken bones, which can be extremely painful to deal with. The second disease is osteopenia; this is where the mineral density of the bones becomes too low. Without treatment, this will eventually lead to osteoporosis. The third disease is malnutrition; some vitamins and minerals require others to be more easily absorbed into the body. Without the nutrients present in milk, the other food you’re eating could not be as adequate as it should be. When you’re malnourished, it will take much longer for wounds to heal, you’ll feel more exhausted throughout the day, and you’re more likely to experience depression.
The great thing about lactose intolerance is that you don’t have to do much to remedy the situation. All you have to do is avoid milk and some dairy products. That may be a little difficult if you do have favorite foods you can’t give up. However, thankfully, there are a lot of lactose-free versions of foods you already eat out there. It just takes a little research to find them. Be prepared that they’re not going to taste exactly the same, but if it saves you from some discomfort, then it’s definitely worth the switch.
There are also some supplements that you can take, like Lactaid, that will help you to break down the lactose in milk. This will counteract the bloating effects and gas you will experience so that you can still enjoy milk and other dairy products out there. If you’re interested in this kind of solution, then be sure to have a conversation with your doctor to see if it’s the right option for you. You don’t want there to be a possible interaction with any medication or other foods you’re taking.
There are also milk alternatives out there, like soy milk, rice milk, and almond milk. These have been fortified with calcium to help people meet this deficiency. It would be best if you kept an eye out for other foods that may have hidden lactose in them as well. Some examples include dried vegetables, snack foods, candy, and certain medications. Many birth control pills and medicines to treat gas and stomach acid can also contain lactose. Be sure to read the ingredients before you take them. You don’t want to end up with horrible side effects all over again.
11. What Are Some Other Ways To Keep My Lactose Intolerance Under Control?
If you’re one of those people who really can’t afford to cut all dairy out of their diet, there are some other ways you can manage it, but it requires a lot of hard work and patience on your hands. What you’re going to need to do is to keep a food diary. That means taking account of every food that you eat and recording how it makes you feel afterward. You’ll have to keep track of how much you ate when you ate it and when you first started to feel symptoms afterward.
This way, you can figure out which foods you can still eat over time without having to cut out all milk products from your diet. This will provide you with the pattern you need to determine which foods are really not good for you and which ones you can still eat without too many adverse effects on your body. Are you still having reactions even though you are careful about your dairy intake? Well, it means that you’re going to have to cut it out entirely. Alternatively, you could rely on a lactose supplement to help you digest the milk sugar.
10. You Can Take Control Of Your Intolerance By Making Your Own Meals
The option is not always available, but you might have to learn to cook your own meals almost every day to minimize your symptoms. Going out and buying food that’s already made puts you at risk because you would have no way of knowing what ingredients go into your meal. Furthermore, if you’ve ingested lactose while you’re at work, you may end up having to spend a lot of time in the bathroom. That could land you in a bit of trouble.
Instead, you could learn to brown bag it. Make your meals at home, where you’re aware of everything going into it, and take it to work with you. It’s a lot of extra effort. You’ll have to get up earlier in the morning to get it done. However, at least you’re not running the risk of having to endure intestinal distress throughout the rest of the day. There are plenty of lactose-free recipes out there, too. Please don’t think that your diet is going to shrink to just vegetables and meat immediately. There are alternatives out there to help you make even your favorite desserts that would have contained milk. Now you can make them guilt-free that will keep your tummy happy.
9. Look At Lactose-Reduced or Lactose-Free Products
You would be surprised to discover that there are actually lactose-free kinds of milk out there. It’s cow’s milk with the lactose removed. Of course, because of this, the milk will not taste the same, so it’s either something you’re going to have to get used to, or you’re going to have to consider other options on the table, like almond or soy milk. Thankfully, if you can get used to the taste, lactose-free milk still has the same amount of calcium, so your bones can still thrive from having this in your daily diet.
There are lactose-free cheeses and yogurts as well if these foods also affect you. Of course, you may have to look in a different section of the grocery store to find these alternatives. Be prepared for them to be a little more expensive, which can add up your monthly grocery bills. However, the choice is entirely up to you when it comes to your health and what you’re willing to change in your life to feel comfortable daily.
You may also want to look at cheeses made from sheep or goat’s milk instead, as these also contain low levels of lactose. So you can still have all of that creamy goodness of soft cheese without the intestinal distress. But as always, keep an eye out for your symptoms if you’re still not feeling great after consuming any of these suggested cheeses. It may mean you have to give these up as well, unfortunately.
It’s not a very serious condition, but it can leave you feeling uncomfortable all day long. The severity of the symptoms is dependent on how much lactose you’ve consumed in one period and how much lactase your body can produce; the less it makes, the stronger the symptoms will be and the longer they’ll last. The majority of symptoms resolve themselves within a period of forty-eight hours but can persist if you continue to consume lactose during that period. Bloating can resolve much sooner if you take certain medications to alleviate the sensation itself.
Nausea kicks in at least two hours after eating lactose, which can leave you feeling pretty awful. The other symptoms, such as diarrhea, gas, and pain, can onset at any time and are probably more immediate than the other symptoms, depending on how your body handles lactose. Diarrhea may be quick, or it may take some time to present itself. The pain may be persistent the entire time and appears with both gas and bloating, so you may find yourself trying to alleviate these three symptoms simultaneously.
Do you have to be careful about what food you eat? That daunting task can be troublesome. Not only that, it can also be stressful. Are you ready to alleviate some of those problems? All you have to do is go talk to the experts instead. Speak with a dietician as soon as possible. That way, you can get the rundown on what foods you should and shouldn’t be eating. Plus, you can discover alternatives. A dietician can teach you how to manage your symptoms more healthily. They only want to help you and set you on the right path to being both happy and healthy at the same time.
After reading this, does a dietician seem like a good choice for you? You may want to speak to your primary care physician first. Why? Because they can set you up with the right person. It will save you time of having to hunt one down yourself. Understand that it will take a few appointments before you’re set up with a diet plan that’s right for you. Please, exercise patience throughout the process. Besides, you want to get the most out of it so you can start feeling better.
5. What Can You Do To Combat The Conditions That Arise From Lactose Intolerance?
Because you need dairy to take care of your bones, they will start to suffer. However, there are other things you can do to strengthen your bones that will reduce your chances of broken bones and fractures in the future. First, you can do what is called a bone density test. This measures your bone density in the different areas of your body to detect osteoporosis before a fracture occurs. Getting some exercise is also a great life choice to make, as it helps strengthen the muscles connected to your bones to reduce the chances of bones breaking.
You can make other lifestyle choices to reduce your chances of fractures, such as quitting smoking as well as reducing your daily intake of alcohol. Those who drink and smoke heavily are prone to more bone loss due to poor nutrition. There are some medications a person can take to combat bone loss, too, such as taking certain calcium supplements, going through hormone therapy (especially in women going through menopause), and bisphosphonates.
4. Consider Eating Other Food On The Side When Consuming Dairy
You may think that having dairy with other food will only cause your intestinal distress to be worse, but most people have reported that the opposite is true. In fact, they’ve said that they’ve experienced reduced symptoms when they ingest dairy with other food that doesn’t contain lactose. For example, instead of drinking a glass of milk, have a few pieces of wheat toast with it so that your intestines have some element to work on. Food tends to put all of the intestines into overdrive so that they can break down all of the incoming substances instead of only drinking milk.
You may have to experiment to see which foods work best at reducing your symptoms when coupled with dairy. You may be surprised; having dairy with certain foods may even eliminate your symptoms! Keep an eye on these, and be sure to include them in your diet more frequently… but only if they’re still healthy for you! Again, this is why the food diary is essential, as you’ll have an accurate record of what does and doesn’t work for you.
Have you already taken some of these steps to help improve your reaction to lactose? That is great news! Nevertheless, you should still keep an eye on your health. Are you no longer experiencing bloating, gas, and pain? Thank goodness! However, you should look out for other symptoms that reveal that there’s a more serious problem going on. For example, if you have a sudden change in bowel habits, take note. Does heartburn now hit and keep you from sleeping? Are you unable to keep down any food? These are all concerns. Furthermore, if there is blood present in your stool or vomit, you should go to the hospital to receive treatment.
Other diseases have similar symptoms to lactose intolerance that require different treatment other than avoiding lactose. Knowing what these diseases are and getting tested for them can make a difference in the long run. You can get you the treatment options you need to have a happier, healthier life. Speak to your doctor if you are worried about any aspect of your digestion issues. That way, you can take care of the problem before it becomes more serious.
There’s one dairy-related product that you should keep in your diet that’s not going to make your stomach cramp up all day! That would be the plain, low-fat yogurt. Yogurt is known for its probiotic culture, which helps your gut bacteria flourish to aid digestion issues. Nevertheless, did you know that probiotic yogurt can also help the body to break down lactose, thereby reducing your symptoms? It’s more likely than you think! Just one cup may be enough to help, and you’re still getting all of that yummy calcium that it contains.
Probiotic yogurt has been a godsend for those who suffer from digestive issues. That goes double for those due to other underlying conditions, diseases, medications, or treatments. For example, antibiotics are good at treating bacterial infections. However, it does so by attacking all bacteria in the body, including the good ones. By adding some probiotics to your diet, you can help to counteract this. In doing so, you will bring the body back to its normal functioning state. Did you just discover you are lactose intolerant? It will be in your best interest to invest in some probiotic yogurt.
Just because you are lactose intolerant does not mean you have to give up dairy entirely; you just have to monitor it closely and take everything in moderation. It may take some time, but you can start to understand your body better even if you are lactose intolerant. You pay attention to your body’s natural cues and figure out how much you can eat or drink without feeling the severity of your symptoms. Few individuals have such severe symptoms that they have to cut out dairy altogether. You will know the right amount and can determine from there how much you can consume.
Milk and dairy products have many vital nutrients, and if you are lactose intolerant, you will need to find different ways to consume them. You could take calcium supplements. You may also want to increase your intake of other foods that contain calcium to make sure you are getting your recommended amount. These foods include broccoli, leafy vegetables, canned salmon, fortified cereals, oranges, and almonds. You can also try different milk substitutes, including soy, almond, oat, and rice milk. You will also need to be mindful that you are getting enough vitamin D. Why? Because people often get this vitamin supply from fortified milk. You can eat more eggs or take a vitamin supplement. Your body also naturally produces vitamin D when you are out in the sun. The bottom line is that you will want to take care of yourself and make mindful choices that impact your overall health.