Lactose intolerance occurs when people are unable to digest significant amounts of lactose, a sugar found in milk and dairy products. This happens because the body has a genetically inadequate amount of the enzyme lactase. This digestive issue is pretty common in India and while it cannot be cured, some steps can prevent it from recurring. Ms. Reshma Nakte, Clinical Nutritionist and Weight Loss-Lactation Expert, Mumbai, shares some of the tips.
How Common Is Lactose Intolerance?
As per a study, more than 50% of the population in India are lactose intolerant. This means they cannot fully digest and absorb milk and its products. Demographically, around 66.6% of people in South India fall under this category, compared to 27.4% in North India.
According to Ms. Nakte, "a sizable number of adults believe they are lactose intolerant but do not actually have impaired lactose digestion, and some persons with lactase deficiency can tolerate moderate amounts of ingested lactose...Many intolerant individuals can tolerate low levels of lactose in their daily diet."
Given this situation, it is always advisable to get a diagnosis done. Experts employ "careful history supported by dietary manipulation" to conclude. "If necessary, diagnosis can be confirmed by using a breath hydrogen or lactose tolerance test," she adds.
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Symptoms, Treatment, What To Do
According to Ms. Nakte, the common symptoms you get after ingestion of foods containing lactose or of lactose intolerance include:
- Abdominal pain
- Bloating
- Excessive flatus
- Watery stool
There's a misconception that those with lactose intolerance can digest milk at room temperature or slightly warmer betterthan cold milk. That's because changes occur in protein and lactose when you boil it and warm milk delays the stomach emptying time. However, Ms. Nakte points out, "the temperature of the milk has seen to have no difference in the digestibility or the resulting symptoms."
Now, as mentioned earlier, lactose intolerance cannot be cured, and avoiding lactose-containing foods is a straightforward solution. However, if you want to savour that cold coffee or paneer tikka masala, go for lactase enzyme supplements.
For the long run, Ms. Nakte suggests probiotics, as they can help avoid some symptoms of lactose intolerance.
Meanwhile, these are the preventive steps you can take, as advised by the clinical nutritionist, to avoid digestive issues arising from lactose intolerance:
- Avoid raw milk and milk products: Opt for lactose-free or low-lactose options depending on your diagnosis.
- Be vigilant: Check the ingredients in packed food products.
- Consume more non-dairy products: Lactose-intolerant patients must ensure adequate calcium intake from non-dairy food sources, like sesame seeds, chickpea, roasted chana, dark green leafy vegetables, and spirulina.
- Take pre-biotics:Food options fermented milk and buttermilk can improve the symptoms in lactose intolerant individuals.
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