What is Lactose Intolerance?
Lactose intolerance results from the inability to digest lactose, the main carbohydrate in dairy products. This happens when your body does not have the lactase enzyme you need to digest lactose.
People with lactose intolerance experience digestive problems when consuming dairy products, which can negatively affect their quality of life. For example; bloating, diarrhea and stomachaches
Symptoms of Lactose Intolerance
Lactose intolerance can cause major digestive issues if the truth is not managed. These symptoms may appear 30-60 minutes after consuming lactose-containing foods.
The most common symptoms;
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Bloating
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Abdominal cramps
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Gas
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Diarrhea
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Nausea
Some individuals may also experience urgency to go to the toilet, vomiting, lower abdominal pain and constipation.
The severity of symptoms varies depending on how much lactose you can tolerate and how much you eat.
If you think you are lactose intolerant, remove lactose from your daily diet for 2 weeks, then add lactose-containing products back to your daily diet to see if you have any digestive issues. If you have seen a decrease in your symptoms, lactose may not be suitable for your body.
Which Foods Contain Lactose?
Lactose is quickly found in almost all dairy products.
Milk artifacts;
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Cow milk (all kinds)
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Goat milk
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Cheese
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Ice Cream
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Yogurt
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Butter
Foods that may contain lactose;
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Creamy pasta
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Biscuits and cookies
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Cakes
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Breakfast cereals
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Packaged chocolates
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Instant soups and sauces
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Ham and processed meats for sausages
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Ready meals
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Desserts, creams
CAUTION! If you are lactose intolerant, I recommend reading the nutrition labels of packaged foods properly.
Also, if you see these phrases on food labels, you should be careful.
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Milk powder
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Whey
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Curd
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Milk sugar
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Malt milk
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Dried milk solids
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Whey protein concentrate
How Can I Get Calcium Without Consuming Dairy Artifacts?
If you are lactose intolerant, you may have been worried about where to get calcium.
Foods containing calcium;
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Sardine fish
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Salmon. 85 grams of salmon with bones meets 14% of the daily calcium requirement.
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Cabbage
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Broccoli
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Spinach
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Calcium-supported foods (oat milk, orange juice, almond milk)
It should not be forgotten that calcium taken from plant foods is generally less absorbed due to the presence of nutritional disruptors such as phytate and oxalate.
CONSUMABLE FOODS
Fruits: apple, orange, strawberry, peach, plum, grape, pineapple, mango
Vegetables : onions, garlic, broccoli, cabbage, spinach, arugula, collard greens, zucchini, carrots
Meat: beef, lamb, pork, veal
Poultry: chicken, turkey, goose, duck
Seafood: tuna, mackerel, salmon, anchovies, lobster, sardines, oysters
Eggs: egg yolk and egg white
Soy foods: tofu, tempeh, natto, miso
Legumes: black beans, kidney beans, lentils, kidney beans, chickpeas
Whole grains: barley, buckwheat, quinoa, couscous, wheat, farro, oats
Nuts: Almonds, walnuts, pistachios, cashews, Brazil nuts, hazelnuts
Seeds: chia seeds, flax seeds, sunflower seeds, pumpkin seeds
Milk alternatives: lactose-free milk, rice milk, almond milk, oat milk, coconut milk, cashew milk, hemp milk
Lactose-free yogurts: coconut yogurt, almond milk yogurt, soy yogurt, cashew yogurt
Healthy fats: avocado, olive oil, sesame oil, coconut oil
Herbs and spices: turmeric, thyme, rosemary, basil, dill, mint
Beverages: water , tea, brewed coffee, coconut water, fruit juice
What Can We Do?
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If you say you want to consume milk, you can choose products such as lactose-free milk, lactose-free yogurt, lactose-free kefir, lactose-free ayran.
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You can reduce symptoms by making adjustments to your daily diet. If you cannot create a plan on your own, you can get support from a nutritionist. If you can make this diet your way of life, both your quality of life and your symptoms may disappear.
