How Do You Know if Lactose Intolerant
Overview
What is lactose intolerance?
Lactose intolerance is the disability to digest lactose, the carbohydrate primarily found in milk and dairy products. It is acquired by a shortage of lactase in the torso, an enzyme produced past the minor intestine that is needed to digest lactose. While lactose intolerance is non unsafe, its symptoms can exist deplorable.
Who is affected by lactose intolerance?
For well-nigh people, lactose intolerance develops over time as the torso produces less lactase.
It is estimated that 36% of Americans and 68% of the globe population accept some degree of lactose intolerance. Lactose intolerance affects people from certain ethnic populations and races—such equally Latin Americans, African-Americans, Native Americans, Asians, East Europeans and Middle Easterners—more others.
How do I know if processed foods contain lactose?
When buying food, read the ingredients on nutrient labels advisedly. Ingredients derived from milk that comprise lactose include:
- Whey.
- Cheese.
- Milk by-products.
- Dry milk solids.
- Lactose.
- Butter.
- Curds.
- Nonfat dry out milk.
- Dry milk powder.
Besides avert items that state "may contain milk" on the food label. Depending on the severity of your symptoms, you lot may need to avert or limit foods containing these ingredients.
The following ingredients come from milk and do not contain lactose:
- Casein
- Lactalbumin
- Lactate
- Lactic acrid
Lactose is also present in most 20% of prescription medications, such as birth control pills (oral contraceptives), and about six percent of over-the-counter medications, such as some tablets for stomach acid and gas. Viactiv® calcium chews contain lactose and should be avoided while following a lactose-gratis diet.
These medications unremarkably bear on only people with astringent lactose intolerance. Ask your healthcare provider which medications contain lactose, and read the labels on over-the-counter medications to bank check their lactose content.
Foods that contain lactose in pocket-sized quantities include:
- Bread and baked appurtenances.
- Milk chocolate and some candies.
- Salad dressings and sauces.
- Breakfast cereals and cereal bars.
- Instant potatoes, soups, rice and noodle mixes.
- Lunch meats (other than kosher).
- Cheese flavored crackers and other snacks.
- Mixes for pancakes, biscuits, and cookies.
- Margarine and butter.
- Organ meats (such equally liver).
- Sugar beets, peas, lima beans.
- Sure java creamers.
Symptoms and Causes
What causes lactose intolerance?
Lactose intolerance is caused past a shortage of lactase in the torso, an enzyme produced by the minor intestine that is needed to assimilate lactose. Certain digestive diseases (such as Crohn's illness, ulcerative colitis, and celiac affliction), breadbasket or intestinal infections, and injuries to the small intestine (such as surgery, trauma, chemotherapy, or radiation therapy) may reduce the amount of lactase available to process lactose properly. If the small intestine is injured, lactose intolerance may be temporary, with symptoms improving afterwards the intestine has healed.
What are the symptoms of lactose intolerance?
Symptoms of lactose intolerance include nausea, cramps, gas, bloating, or diarrhea within 30 minutes to 2 hours after consuming milk or dairy products. Symptoms occur because there is not enough lactase being produced by the torso to digest the lactose consumed. The severity of symptoms varies, depending on the amount of lactose an individual person can tolerate. Some people may be sensitive to extremely small amounts of lactose-containing foods while others can eat larger amounts before they notice symptoms.
Diagnosis and Tests
How is lactose intolerance diagnosed?
The most common test for the diagnosis of lactase deficiency is the hydrogen breath test. This test is washed at an outpatient clinic or medico'due south office. In practice, many doctors will enquire patients who suspect they have lactose intolerance to avert milk and dairy products for ane or ii weeks to see if their symptoms subside, and will then ostend the diagnosis with the hydrogen jiff test. The hydrogen breath test measures the amount of hydrogen in the breath afterward drinking a lactose-loaded drinkable.
Management and Handling
How is lactose intolerance treated?
Lactose intolerance is easily treated. The goal of treatment is to control symptoms through dietary changes.
People with lactose intolerance can normally find a level of lactose-containing foods that will not produce symptoms. You lot can learn through trial and fault what corporeality and type of lactose-containing products you lot tin tolerate or you lot can temporarily eliminate all lactose-containing foods from your usual nutrition using a Lactose-Gratuitous Diet, then gradually add them back to observe your level of tolerance and comfort.
For trial and error, try having smaller portions of your usual dairy foods, substituting them with lactose-complimentary dairy products, or consuming milk and dairy products with meals considering lactose may be better tolerated when eaten with other foods. Further, you may exist may detect meliorate tolerance of certain dairy foods that contain lower amounts of lactose, such as cheese, yogurt and cottage cheese.
Living With
Lactose-free diet
If desired, a lactose-complimentary diet should be followed for two weeks. If symptoms have subsided later on the 2-week strict diet, gradually add foods with lactose dorsum into the diet slowly and monitor tolerance. Yous may be able to tolerate up to 12 grams of lactose at one time.
Lactose content of milk and milk products
High-lactose foods
The post-obit foods incorporate approximately 5-8 grams of lactose:
| Food | Serving |
|---|---|
| Milk (whole, reduced fatty, fat-free, buttermilk, caprine animal's milk) | 1/2 cup |
| Evaporated milk | ane/iv cup |
| Cheese spread and soft cheeses | ii oz. |
| Cottage cheese | 3/4 loving cup |
| Ricotta cheese | 3/iv cup |
| Yogurt, plain | 1/2 cup |
| Ice cream | 3/4 cup |
| Heavy foam | 1/2 cup |
| Non-fat dry milk powder | 2 Tbsp |
Low-lactose foods
The following foods incorporate approximately 0-two grams of lactose:
| Food | Serving |
|---|---|
| Condensed milk | one/2 cup |
| One-half and one-half | i/2 cup |
| Sour foam | two Tbsp |
| Milk, treated with lactase enzyme | ane/2 cup |
| Sherbet | 1/2 cup |
| Aged cheese (such every bit bluish, brick, cheddar, Colby, Swiss, Parmesan | 1-2 oz. |
| Candy cheese | 1 oz. |
Tips for adding lactose foods back after a lactose diet:
- Gradually add small amounts of food and drinks that contain lactose to determine your tolerance level. You may be able to tolerate up to ane/2 cup of milk or the equivalent with each meal.
- Drink milk in servings of one cup or less.
- Try difficult cheeses that are low in lactose, similar cheddar.
- Drink milk with a meal or with other foods.
- Effort yogurt or Greek yogurt with active cultures. You lot may be able to digest yogurt better than milk. Your own tolerance may vary depending on the brand. Frozen yogurt may not exist tolerated as well as yogurt.
- Substitute lactose-reduced dairy products and 100 per centum lactose-free milk for regular dairy products. These products are located in the dairy section of most supermarkets.
- The lactase enzyme is also available in liquid, tablet or chewable form. No prescription is needed and it can help yous tolerate foods containing lactose. Take the enzyme with the lactose-containing food. Lactase will help you digest the lactose then your body tin blot it. Some over-the-counter enzyme products that are available include Lactaid®, Lactrace®, Dairy Ease®, and Certain-Lac®.
- Many canned nutritional supplements (such as Ensure®, Boost®) are lactose-free. Product labels should be checked.
How tin I maintain a balanced diet?
Milk and dairy products are a major source of calcium, an essential nutrient for the growth and repair of bones and teeth throughout life. Calcium is also essential for blood to clot normally, muscles and nerves to function properly, and the heart to trounce normally.
People who are lactose-intolerant don't necessarily take to consume milk and dairy products to get the calcium they need to maintain proper diet.
If you have trouble consuming enough calcium-rich foods in your daily nutrition, talk to your healthcare provider or a Registered Dietitian most taking a calcium supplement. The corporeality of calcium yous volition need from a supplement will depend on how much calcium you are consuming through food sources.
The following foods contain calcium:
| Nutrient | Serving | Calcium |
|---|---|---|
| Sardines | 3 oz. | 325 mg |
| Spinach (cooked) | 1 cup | 240 mg |
| Broccoli (cooked) | 1 cup | 180 mg |
| Calcium-fortified orangish juice | 8 oz. | 350 mg |
| Calcium-fortified soy or almond milk | 8 oz. | 300 mg |
| Dried beans (cooked) | 1 and 1/2 cup | 150 mg |
| Tofu | ane/2 cup | 250 mg |
Source: https://my.clevelandclinic.org/health/diseases/7317-lactose-intolerance
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