Best Foods For Lactose Intolerance
Some people who are lactose intolerant can no longer eat dairy products. Fortunately, there are several alternatives. Most people can still enjoy dairy products with a few small changes. Read on to learn more about Lactase-fortified dairy products, Cultured milk products, and Low-fat and nonfat milk alternatives. You’ll find that many of these products are available in most grocery stores.
Lactase-fortified dairy products
Milk containing lactase has been known to provide health benefits, but not every milk product is suitable for people with lactose intolerance. Lactase, a naturally occurring sugar in milk, can be modified to produce a more pleasant taste. The enzyme hydrolyzes lactose to produce glucose, a sweetening compound with higher nutritional value. In 2009, Novozymes launched Saphera lactase, a strain of Bifidobacterium with higher enzyme activity than current reference lactases in the market.
The enzyme lactase is responsible for breaking down lactose in milk. If this enzyme is missing, lactose cannot be digested properly, resulting in uncomfortable symptoms. Lactose intolerance is more common in Asian, African, Mexican, and Native American people, but it can affect anyone. Despite its widespread affect, many people with lactose intolerance can tolerate small amounts of dairy without a problem.
While there is no specific cure for lactose intolerance, reducing the amount of dairy consumed and replacing it with plant-based alternatives are both effective ways to treat lactose intolerance. Besides avoiding lactose, people with lactose intolerance should also consume enough vitamin D. For example, vitamin D is naturally present in milk, but many adults do not get enough of it, which is why calcium supplements are important for people with lactose intolerance.
Some people with lactose intolerance can’t consume enough calcium or vitamin D. Talking to your doctor can determine if you need to take supplements. Taking the wrong vitamin can be dangerous. It can also be helpful to have a dietitian check your diet and make recommendations for products that are safe for you to eat. You should also avoid certain kinds of non-dairy products as they may contain lactose.
Cultured milk products
Cultured dairy products, like kefir, are available for lactose-intolerant consumers. They are fermented dairy products made from a mixture of kefir grains and milk. Kefir is typically strained and can be used again, as can heirloom yogurt starters. Fermented milk products also rely on bacterial cultures to produce beneficial acids and flavor compounds. In addition to providing calcium and protein, cultured milk products have also been proven to decrease the incidence of lactose intolerance.
Fermented dairy products are more digestible than their milk-based counterparts, due to the partial hydrolysis of milk constituents. Lactic acids present in fermented dairy products also boost B-vitamin content. Directly acidified dairy products do not have these properties. Fermented dairy products also produce antimicrobial and natural antibiotics from the lactic bacteria. The bacteria in fermented dairy products increase lactose-intolerant people’s absorption of nutrients.
If you suspect that you have a lactose intolerance, you can begin by eating small amounts of dairy. You should also visit a gastroenterologist to get a lactose-intolerant test and find out how severe your condition is. The doctor can give you a specific dose of dairy products you can add to your diet. If you’re unsure whether you’re lactose-intolerant, you should consult a gastroenterologist and get a proper diagnosis.
Another option for people who are lactose-intolerant is yogurt. Yogurt is made through a fermentation process that involves various bacterial strains. These bacteria break down lactose. The result is a product with a lower percentage of lactose than other products. The bacterial culture in yoghurt helps the body digest lactose. A small percentage of yogurt can be beneficial for individuals with lactose intolerance.
Low-fat dairy products
If you suspect that you have lactose intolerance, you should try drinking smaller amounts of dairy foods and eating yogurt instead. Although dairy products can be hard on the digestive system, most people with this condition can tolerate them in small amounts. You can also add small amounts of cheese and yogurt to other foods, like cereal. If you don’t want to give up dairy entirely, you can try drinking low-fat milk.
Another option is fermented cheese, which is a good source of calcium and protein. Fermented cheeses like yogurt have less lactose than traditional varieties. You can also opt for aged cheeses and butter, as these contain very little lactose. You can also try yogurt, which is high in live bacteria that help the body break down lactose. A few teaspoons of yogurt are enough for a calcium boost.
Another good choice is low-fat versions of popular foods, such as butter and cheese. Butter, for example, contains a relatively small amount of lactose compared to other dairy products. However, high-fat dairy products can still be irritating to lactose-intolerant people. Other low-fat dairy products include aged cheese, cream, and cheese spreads. Also, many processed foods contain whey protein concentrate, which contains lactose and should be avoided unless you are very sensitive to lactose.
Despite their bad reputation, dairy products are an important part of a well-balanced diet. They offer important nutrients for bone health and prevent osteoporosis. Low-fat versions also contain a beneficial amount of calcium and vitamin D, which help maintain a healthy blood pressure level. It’s important to note that the nutrients in dairy products are not found in non-dairy alternatives.
Nonfat dairy products
Many individuals with lactose intolerance can still enjoy a variety of dairy foods. While dairy is best avoided for lactose intolerance sufferers, lactose-intolerant people can consume up to two glasses of milk a day or a small amount of milk with food. Some people find that lactose tolerance improves with gradual increases in dairy intake.
One way to get a high-quality, low-lactose diet is to eat dairy products that contain live active cultures. Yogurt contains approximately 13 grams of lactose per cup. It is also available in lactose-free forms made from soy, almonds, and coconut. Plain yogurt is an alternative for those who do not enjoy dairy products but still want to eat milk and other dairy products.
In addition to milk, many popular dairy brands offer lactose-free alternatives. These alternatives contain lactase directly in the product, breaking down lactose before consumption. Plant-based milks, like Soymilk, can be substituted for traditional milk. For dairy alternatives, choose those that are fortified with calcium and vitamin D, both of which are essential for healthy bones.
Insufficient amounts of lactase in the digestive tract is the main cause of lactose intolerance in many people. Lactose is an essential sugar in milk and many people with lactose intolerance experience bloating, abdominal pain, gas, and diarrhea when they consume dairy products. However, some people who do not experience symptoms of lactose intolerance will find that dairy products contain a higher concentration of lactase than others, so it is important to consume a variety of nonfat dairy options.
The panel’s findings suggest that lactose intolerance may affect up to 12 percent of the U.S. population, but that age-adjusted self-reported prevalence is likely much lower than the 12 percent figure. However, the researchers note that the findings are inconsistent with previous studies on the issue of lactose mal-digestion. The panel also noted that the prevalence rate for lactose intolerance varies significantly across ethnic groups.
Intolerant to lactose can eat aged cheese. This is because aged cheese contains less lactose and lower levels of lactic acid. The aging process separates the lactose from the whey, a liquid that contains lactose. Some cheeses are lactose-free, including the famous Jarlsberg from Norway.
The reason why aged cheeses are the best choice for lactose-intolerant people is that they contain less lactose. This is because the bacteria that break down lactose have longer time to do their work. This means that the lactose in aged cheeses is less likely to trigger symptoms. Some types of aged cheese are also safe for people with lactose intolerance.
While it’s true that fresh cheese contains the highest amount of lactose, aged cheeses have a lower amount of lactose. These cheeses can be consumed in moderation. Some of them contain more than a third of the lactose that fresh cheese does. However, these cheeses are still worth trying. Just make sure that you serve the appropriate portion size to avoid triggering symptoms.
Some people who have lactose intolerance can tolerate dairy products containing less lactose than those with normal levels of milk. This is because aged cheeses are made with less lactose than fresh milk and yogurt. The key to a dairy-free diet is avoiding hidden sources of lactose. A cup of sherbet has four to six grams of lactose, which is only a small percentage compared to that of ice cream.
A good rule of thumb for choosing a cheese that is suitable for a lactose-intolerant person is to choose aged cheese that contains fewer than 5 grams of lactose per serving. Look for a cheese label that shows the amount of lactose in a serving. Then choose a cheese that is low in lactose as the amount is much lower than in fresh or processed cheeses.