Lactose intolerance is a condition which arises from a genetic inability of the intestine to digest lactose, the pre3dominant sugar in all dairy products. The National Dairy Council reports that as much as 90 percent of Asians suffer from lactose intolerance.
The intestinal enzyme called lactose breaks down lactose into simple sugar that the body can easily digest. Lactose intolerant people, however, have an inadequate amount of such enzyme. In about 30 minutes to two hours after eating lactose-containing foods, symptoms appear in varying degrees of severity, depending on the amount of lactose ingested and how much of lactose ingested and how much lactose is present in the individual.
The intestinal enzyme called lactose breaks down lactose into simple sugar that the body can easily digest. Lactose intolerant people, however, have an inadequate amount of such enzyme. In about 30 minutes to two hours after eating lactose-containing foods, symptoms appear in varying degrees of severity, depending on the amount of lactose ingested and how much of lactose ingested and how much lactose is present in the individual.
Here’s a self-test to determine your lactose intolerance. Avoid milk and lactose-containing food for several days. On an activity-free morning, drink approximately 14-16 oz. (about two large glasses) of skim or low fat milk. Within four hours of ingesting the milk, developing nausea, abdominal cramps and rumbling, diarrhea, bloating, rectal gas, and flatulence means you are lactose intolerant.
Lactose intolerance is variable. Some lactose-intolerant people are able to stomach certain dairy products in small amounts; others need to avoid them completely.
Milk, however, is still the major source of calcium. If you are lactose tolerant, try to include milk products in your diet by following these tips.
1. Take your milk with a meal or a snack.
2. Drink small portions of milk throughout the day. Most lactose-intolerant people can manage up to one cup of milk a day.
3. Use cheese with fruits and crackers for snacks.
4. Eat ice cream. Small portions stay longer in the stomach compared to pure milk.
5. Instead of sour cream, substitute yogurt in your recipes.
6. Eat yogurt if you cannot tolerate milk. It has lower lactose content.
7. If milk is totally unacceptable to you, you may opt for a low-lactose diet. The dietary regimen relies heavily on intake of other calcium-rich food, such as small fishes like anchovies, canned fish, salmon, mackerel, and all green leafy vegetables.
Lactose intolerance is variable. Some lactose-intolerant people are able to stomach certain dairy products in small amounts; others need to avoid them completely.
Milk, however, is still the major source of calcium. If you are lactose tolerant, try to include milk products in your diet by following these tips.
1. Take your milk with a meal or a snack.
2. Drink small portions of milk throughout the day. Most lactose-intolerant people can manage up to one cup of milk a day.
3. Use cheese with fruits and crackers for snacks.
4. Eat ice cream. Small portions stay longer in the stomach compared to pure milk.
5. Instead of sour cream, substitute yogurt in your recipes.
6. Eat yogurt if you cannot tolerate milk. It has lower lactose content.
7. If milk is totally unacceptable to you, you may opt for a low-lactose diet. The dietary regimen relies heavily on intake of other calcium-rich food, such as small fishes like anchovies, canned fish, salmon, mackerel, and all green leafy vegetables.
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