Contents
- Many people suffer discomfort when they drink dairy, as a result of their lactose intolerance.
Many people suffer discomfort when they drink dairy, as a result of their lactose intolerance.
This occurs due to the lack of lactase, an enzyme produced by the small intestine and, today, there is no medicine with which to eliminate this intolerance.
That is why people who suffer from this intolerance should pay special attention to the food they eat, since the effects produced by ingesting dairy can last for several hours.
In this article we will introduce you to some of the best known alternatives with which to replace dairy products, since it is necessary to eat foods that provide calcium and vitamins AC and D, phosphorus and potassium.
What is lactose intolerance and what effects does it have on your body?
Lactose is the sugar present in the milk of all mammals, and it is made up of two molecules, glucose and galactose. For our body to digest it, it is necessary for it to be unfolded, which means that lactose must be divided into the two parts that form it, one of glucose and the other of galactose, in such a way that they can be ingested separately.
Now, in order to carry out this unfolding process, our body needs an enzyme called lactase. When our body is not able to generate this enzyme, lactose cannot be absorbed by the small intestine, passing to the large intestine, where the bacteria in the intestinal flora of the colon are responsible for fermenting it, which means releasing gases.
Consequently, the release of these gases produces flatulence, acid diarrhea, bloating, pain, spasms or vomiting. And, in turn, these effects can cause fatigue or discomfort, among other consequences.
Can I increase the lactose in my body?
There are different ways to increase the lactose in your body. First of all, you can opt for dietary supplements in the form of tablets and lozenges of the enzyme lactase. These are taken just before eating.
In this way, you allow your small intestine to properly metabolize dairy products, preventing them from being harmful to your health.
However, we emphasize that you should not carry out this process on your own, but you should go to your doctor to know more details about this medication process.
How to identify whether or not you are lactose intolerant?
As we have already explained, ingesting lactose when your body is unable to tolerate it produces detrimental effects on your well-being. Therefore, it is necessary to identify whether or not you are lactose intolerant.
This can be identified when the person feels discomfort when ingesting dairy, however, the correct way to find out is by going to the doctor, so that he can perform the relevant analyzes.
What products should you avoid if you are intolerant?
On the one hand, you should avoid ingesting mammalian milk and all those foods derived from milk.
And, additionally, there are other foods that, although they do not seem to have lactose, they also have it, such as the following:
- Packaged meat
- Sausages
- The vast majority of cookies
- Panes
- Broths
- Wines and spirits
- Pharmaceutical products
What are the main alternatives
Fortunately, there are numerous alternatives easily available in stores or supermarkets, although you can also prepare them yourself.
Lactose free milk
It is basically cow’s milk from which lactose is extracted, so there is no problem when consumed.
Oats
Oatmeal is a highly beneficial food for our health. It is easy to digest, prevents constipation and stimulates the production of lecithin with which to eliminate toxic components from the liver.
Quinoa
This is another highly nutritious food. Among its benefits, it is a food with a low glycemic index, which means that it raises very little blood sugar levels. This Peruvian plant is also known as quinoa in Spain.
Soy milk
This is another of the best known options. In addition, many people who do not suffer from lactose intolerance choose this alternative because of the benefits it produces.
However, it is important to know the origin of soybeans, to avoid products that come from transgenic agriculture.
Almond milk
Among its benefits is that it makes digestion as light as possible, in addition to controlling and deducting bad cholesterol. It is also good for recovering from an illness with vomiting or diarrhea.
Coconut milk
Recommended to strengthen the immune system. It is also rich in iron and magnesium.
To conclude, we always recommend checking the labeling before buying any product, since many may contain lactose, even if it does not seem like it, such as sausages, cookies or packaged meat, among many others.
Additionally, remember to carry out a balanced and healthy diet with which to cover calcium or vitamin D deficiencies at this time of being at home.