Table of contents:
- Pay attention to tips on consuming milk for those of you who have lactose intolerance
- Know the limits on how well your body can tolerate lactose
- Eat small portions of lactose
- Consume lactose with other foods
- Consume lactose-free or low-lactose-free milk and dairy products
- Switch to dairy-free products
- Take lactase supplements
- Take probiotics
- Ask a nutritionist
Do you always have diarrhea after drinking milk? It could be because you have lactose intolerance. Not only milk, dairy products can also affect your digestive system. However, you can actually drink milk and dairy products with these conditions. However, how?
Pay attention to tips on consuming milk for those of you who have lactose intolerance
Lactose intolerance is a digestive disorder caused by the body's inability to digest lactose. Lactose is the sugar in milk and most other dairy products, such as cheese, ice cream, yogurt and butter.
A person with lactose intolerance does not produce enough of the enzyme lactase needed to digest lactose. Without enough lactase, it moves through the intestines without being digested, causing symptoms of indigestion.
There are various symptoms of lactose intolerance that are often complained of, such as bloating, stomach cramps, nausea, and diarrhea after consuming milk and milk-derived products.
However, there are still ways to consume milk and other dairy products for someone who is lactose intolerant. The following are the tips.
Everyone who is lactose intolerant has their own limits when they consume milk and other dairy products. In order to continue consuming dairy products, you need to know your own limits.
How much, what, and when you can still consume milk and dairy products without feeling the symptoms. Note these limits and you can reuse them the next time you consume dairy products.
If you have trouble knowing your limits, you can eat small portions of milk and other dairy products. Basically, someone who is lactose intolerant can still tolerate a small amount of lactose, at least up to 18 grams of lactose a day or the equivalent of one glass of milk.
A person who is lactose intolerant will digest lactose more easily when it is consumed together with other foods. However, avoid consuming large portions of milk and dairy products as this will still cause symptoms of lactose intolerance in you.
If you are unsure about consuming milk and other dairy products, you can choose milk and milk products that are low in lactose or even lactose free.
Products that contain little or are free of lactose can be found easily in many supermarkets. There are some cheeses that have a little lactose, such as cheddar and mozzarella. Yogurt is also said to have less lactose, making it safer for consumption.
You can also switch dairy products to other types of food that have similar nutrients, such as almonds and soy milk. Soy milk is considered safer for someone who has lactose intolerance to consume milk.
Taking lactase supplements can help you to prevent symptoms of lactose intolerance. Lactase supplements are available in pill or capsule form. Talk to your doctor about getting the supplement in the right dosage.
Probiotics are good bacteria that help the human digestive system. For some people, probiotics can help relieve symptoms of lactose intolerance. Probiotics can be found in several foods such as yogurt, kefir, and dietary supplements.
If necessary, ask a dietitian for proper advice on your diet, including how much you can consume milk and other dairy products without experiencing symptoms of lactose intolerance.
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