If you are wondering
why you have the runs every morning 30 minutes to 2 hours after you have slightly more than half a pint of milk or
yoghurt but often relieved by not eating or drinking milk products, there is a likelihood you have
lactose intolerance.
Lactose intolerance is more common in people with Asian, African, Native American, or Mediterranean ancestry compared to northern and western Europeans. It prevents one from digesting lactose which is a type of sugar found in milk and other dairy products.
Often, people will develop symptoms similar to Irritable Bowels Syndrome (IBS) such as bloating, cramps, diarrhea, gas, nausea when they are unable to absorb into their intestines. As a result, the excess may ferment in the gut and produce gas as a by-product.
Treatment
Decreasing or removing milk products from the diet usually improves the symptoms.
Most people with low lactase levels can drink 50ml-100ml of milk at one time without having symptoms. A larger serving of 250ml may cause problems.
These milk products may be easier to digest:
- Buttermilk and cheese ( lesser lactose than milk)
- Fermented milk products, such as yogurt
- Soy milk
- Lactose-free milk and milk products
Without milk in your diet can lead to a shortage of calcium, vitamin D, riboflavin, and protein. You will need to source for sufficient amount of calcium that adds up to a total of 1200mg to 1500mg
for your daily intake.
- Take ionised calcium water
- Eat foods that have more calcium (leafy greens, oysters, sardines, canned salmon, shrimp, and broccoli)
Do remember to read food labels. Lactose is also found in some non-milk products -- including some beers.
Prevention
There is no known way to prevent lactose intolerance. If you have the condition, avoiding or restricting the amount of milk products in your diet can reduce or prevent symptoms.
