Lactose intolerance is the inability to digest ‘lactose’, a type of sugar found in milk and other dairy product.
It occurs when the small intestine does not make enough of the enzyme LACTASE which breaks down LACTOSE so it can be properly digested and absorbed.
Symptoms of a dairy intolerance include bloating, gas, diarrhoea, nausea, abdominal pain, nausea and swelling.
– Avoid too much cows milk (of any)
– Avoid low fat dairy – full fats slow the digestion of the milk through the intestines so the lactase enzymes have more time to break down the sugar
– Avoid processed dairy like cheese slices and sticks.
– Check pre-packaged products such as cereals and muesli bars. Read food labels and watch for whey, milk byproducts, milk solids, milk sugar, non-fat dry milk powder
– Try different types of dairy: some have less lactose than others, eg hard cheese usually contain only small amounts.
– Eat dairy with other foods: This slows the digestion so may reduce lactose intolerance symptoms
– Goats and sheets products are often better tolerated
– Avoid relying on dairy for your calcium intake. No, you don’t NEED it.
– Organic cows milk is easier to digest, as is raw milk for some people. You’ll find both in you health food store.
– Fermented dairy such as quark, yoghurt, cottage cheese, buttermilk and kefir are usually very well tolerated and in fact healing.
– Avoid lactose-free milk. It often contains chemicals
– Try other milks like almond, coconut, hazelnut, sunflower and organic soy.