I Want to Drink Milk for Nutrition, but I Am Lactose Intolerant and Always Have Diarrhea, What Should I Do?
- The inability to fully digest sugar (lactose) in dairy products.
- Lactose intolerance is usually caused by a deficiency of an enzyme in the body called lactase.
- Symptoms can include abdominal cramps, bloating, and diarrhea.
- Treatment focuses on avoidance of dairy products, use of lactose-free products, or the use of lactase supplements.
1. Most milk and dairy products on the market contain lactose. Drinking milk for lactose intolerant people does not cause significant harm to the body, but it can upset the stomach with symptoms such as bloating, diarrhea, stomach cramps, pain, and nausea.
2. Most people who are lactose intolerant are not completely unable to consume lactose but can tolerate a relatively small amount. Lactose intolerance cannot be treated, but it can be avoided or alleviated by gradually increasing the level of tolerance through reasonable control of intake, or by replacing it with lactose-free foods and beverages, or by taking lactase, etc.
3. For people who are lactose intolerant, the most direct and effective way to consume dairy products is to choose lactose-free milk. This milk has the addition of lactase to ordinary milk, which can help you pre-hydrolyze lactose into galactose and glucose.
4. You can also add a small amount of lactase to the milk before drinking it. Just buy finished lactase and use it as directed. Rest assured that lactase is not bad for your body. Lactose intolerance is caused by a lack of lactase in the body or low lactase activity.
5. Probiotic products can also be used with milk. Probiotic products can help break down lactose in the intestines and relieve the symptoms of lactose intolerance.
6. The level of lactose intolerance for each person is not set in stone, but can be adjusted. If you want to drink regular milk, I suggest you first understand your level of lactose sensitivity. The most straightforward way to do this is to start by trying a smaller amount, such as starting with 50ml and drinking it for half a month, then increasing it by 50ml.
7. After mastering the amount of milk that you can tolerate, you can consume it according to the principle of “small amount and many times”, drink a little less each time, and drink more times a day.
8. If infants and young children have watery foamy stools, frequent gas, and are easily excited after drinking milk powder or milk, they may also be lactose intolerant. You can continue breastfeeding first, or add some lactase drops before feeding.
9. Few infants and young children are born lactose intolerant because lactose is the most important carbohydrate in breast milk, but infants and young children are likely to develop lactose intolerance due to infections such as diarrhea. Lactose intolerance also slowly improves after the primary disease has recovered.
10. When drinking milk, you can eat some starch-rich foods, such as bread, steamed bread, potatoes, biscuits, etc., which can slow down the speed of lactose reaching the intestine and relieve the symptoms of lactose intolerance.
11. People who are mildly lactose intolerant can replace milk with yogurt, which is somewhat lower in lactose than milk. However, patients with more severe lactose intolerance need to try yogurt in small amounts as well. Yogurt is not completely lactose-free, but only those that clearly say “0 lactose” or “lactose-free”.
12. You can also use finished cheeses, such as cheddar, in place of cow’s milk. Cheese contains about the same amount of high-quality protein, calcium, and other nutrients as cow’s milk, but less lactose. If you take a standard daily intake of 300ml of milk, you should consume about 30g of cheese per day.
13. When buying foods that may contain milk or milk powder, such as bread, milk tea, ice cream, etc., pay attention to the ingredient list. The raw materials in the ingredient list are sorted from the most to the least. If lactose intolerance is serious, the position of “milk”, “milk powder” or “milk powder” should be as far back as possible.
14. People who are lactose intolerant need to pay extra attention to supplementing with sources of calcium other than milk. These include leafy green vegetables such as broccoli, okra, cabbage, kale, and bok choy; soy and soy products; nuts; and fish and shrimp with bones. Of course, you may also want to consider calcium supplements.
15. *You should be reminded that some people who ingest milk and experience rashes, wheezing and itching are likely not lactose intolerant, but rather have milk protein allergies or irritable bowel syndrome (IBS), etc. Cannot be relieved by coping with lactose intolerance.