As lactose is the primary natural sugar found in milk, it is found in all milk products, even human breast milk. Babies are naturally lactose tolerant, except in some very rare cases when a congenital defect causes the absence of lactase – the enzyme necessary for the digestion of lactose. As people grow into adulthood, this enzyme is often produced less and less, and it is then that a lactose intolerance diet becomes necessary.
Because lactose is a sugar, it is also important to understand that it may be used as a sweetener, even in so-called dairy-free produced food, so, it is important to understand why all food labels should be read.
When lactose can no longer be digested correctly it remains in the small intestine. This encourages the growth of bacteria and causes symptoms which include but are not limited to stomach-ache, cramps (from mild to severe), diarrhea, and flatulence or gas. Hence the reason for a lactose intolerance diet – this sugar needs to be removed from the diet, and then is generally slowly re-introduced.
Some people may only be restricted from food-stuffs which include lactose, while in others, strict elimination is required. But to determine lactose intolerance, an elimination diet is required at first, and the first natural choice to go is milk, which is a vital source of nourishment – especially for children.
Breakfast cereals, crackers, some breads, beer, chocolate and cordials may seem like unlikely products to contain lactose, but they often do. For severely lactase deficient people, these foods should obviously be avoided. For the less lactase deficient, it is often a case of trial and error.
The biggest problem in following a lactose intolerant diet, is the fact that calcium intake must be maintained. Therefore it is important to make sure that foods such as calcium-fortified orange-juice, sardines or salmon, with edible bones, fortified soymilk, broccoli, beans, tuna, lettuce greens, and other calcium-rich foods are introduced to the diet. Calcium supplements are always a good idea and lactase enzyme may also be taken in both tablet and liquid form. When this enzyme is added to milk or the diet it helps lactose to become more digestible.
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