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Lactose intolerance symptoms
What is lactose intolerance?Lactose is a sugar, or disaccharide, that is found in milk. Normally, during digestion our bodies produce an enzyme, lactase, that breaks down the lactose into simple sugars that we can absorb.However, if we do not produce enough lactase we can suffer some nasty effects. If the lactose is not broken down within the small intestine it passes further through the gastrointestinal (GI) system, to the colon where bacteria feed on it. This can cause gas and toxins to build up, which in turn can cause flatulence, abdominal pain and diarrhea. So what would cause us to have a lactase deficiency?
It can be difficult to diagnose as the symptoms are common to a number of other conditions, including of course celiac. Lactose intolerance symptoms can vary in their severity for a number of reasons. Perhaps the main one depends on how much food containing lactose a person is ingesting. So what foods does someone with this condition need to avoid?
Food containing lactoseLactose is found in animal milk and the one that most adults consume is of course cows milk. However, it is also present in human milk, which can cause a problem for infants with this condition.This means that dairy products need to be eliminated, or at least reduced (some people will lactose intolerance symptoms can tolerate a small amount of milk in their diet). By dairy products, we would be talking about the following...
There are a number of non-dairy milk substitutes available including rice milk, nut milk (see this recipe for almond milk), soya milk and oat milk (for non-celiacs only!). Another difficulty is finding an alternative for margarine and butter. There are a number of dairy-free spreads available now, many made from soy that are acceptable. It is also possible to use Trex or other white vegetable fats, and oils. Tofu, made from soy beans, is also a useful ingredient.
Getting enough CalciumFor those cutting milk out of their diets it is important to ensure that you gain enough calcium and vitamin D from what you do eat. You can find calcium in other foods, such as baked beans, dried fruit, eggs, fish and seafood (especially tinned fish such as salmon with soft bones included), nuts and green vegetables.It may be necessary to top up your calcium intake by taking supplements, especially if you are a post menopausal woman, breast feeding or getting on in years. Calcium deficiency can lead to osteoporosis, a condition to which you can already be susceptible if you have celiac disease. If you suspect that you are suffering from lactose intolerance symptoms please do go to see your doctor for tests. It is not wise to cut out all milk products "just in case".
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