10. Lactose intolerance
What is lactose?
Lactose is the natural sugar found in milk. In order to digest it, a specific enzyme is required: lactase. Some people don’t produce enough lactase to digest large quantities of lactose at one time. Consequently, the lactose ferments in the large intestine, producing gas, as well as other symptoms, such as bloating, cramps and diarrhea.
A boost to the digestive system
Since milk products supply precious calcium, rare vitamin D and an important number of nutrients for both young and old, completely eliminating it from one’s diet is not recommended, even for those who believe they might be lactose intolerant.
Here are some tips to help the intestine adapt to the situation by regularly exposing it to lactose:
- Start with small portions of milk
Have a small amount of milk, less than 125 ml (1/2 cup) and increase gradually over time as you begin to tolerate it better.
- Drink milk with other foods
Drink milk during mealtime rather than on its own. Incorporate it into your recipes (soups, muffins, sauces) as the other foods help make it easier to digest.
- Finding the right milk product
Since it’s sometimes better tolerated, try chocolate milk. Try cheeses that contain very little lactose, such as Mozzarella, Cheddar, Swiss, Blue or Brie. Yogurt is usually well tolerated, even in cases of serious intolerance. Look for products containing probiotics, active bacterial cultures that help lactose digestion.
- Trick lactose
Try lactose-free milk sold at the supermarket. It’s also a good idea to have lactase tablets or drops on hand. These can be found over the counter at most drugstores.
With all of these solutions, there’s no reason to deprive yourself of the great taste of milk products!
