Living with lactose intolerance can be challenging, but it doesn’t have to mean giving up your favourite foods by eating lactose-free or sacrificing essential nutrients. Lactose intolerance occurs when the body lacks sufficient lactase, the enzyme needed to digest lactose found in dairy products. This can lead to uncomfortable symptoms and concerns about maintaining a balanced diet. This article explores strategies to alleviate discomfort from lactose intolerance, ways to ensure adequate calcium intake, signs and symptoms of lactose intolerance in newborns, and the potential effects on weight.
Easing Discomfort from Lactose Intolerance
For those with lactose intolerance, managing discomfort such as gas, bloating, abdominal pain and diarrhoea can be challenging as there is no diet for Lactose Intolerance that people can simply follow. It is especially difficult when it is secondary to another primary condition such as Irritable Bowel Syndrome (IBS), Coeliac disease, or Chrone’s Disease. Secondary lactose intolerance occurs when an underlying condition damages the small intestine, reducing the production of lactase. This added complexity requires a more delicate approach to diet and managing symptoms. Here are some effective strategies to ease lactose intolerance discomfort, whether it is primary or secondary:
- Limit Lactose Intake: Avoid high-lactose foods like milk, cheese, ice cream, and certain processed foods. Opt for lactose-free or low-lactose alternatives available in most grocery stores.
- Gradual Introduction: Some individuals can tolerate small amounts of lactose. Gradually introducing lactose-containing foods in small quantities can help determine your tolerance level without causing significant discomfort.
- Choose Aged Cheeses and Yogurt: Aged cheeses like cheddar and Parmesan, and yogurt with live cultures, have lower lactose content and may be better tolerated.
- Opt for Plant-Based Alternatives: Almond, soy, oat, and coconut milk are excellent alternatives that are naturally lactose-free and widely available.
- Use Lactase Supplements: Over-the-counter lactase enzyme supplements such as Lacteeze can help digest lactose when taken before consuming dairy products. These can significantly reduce symptoms for many people and is by far the easiest way to maintain a balanced diet without having to limit your lactose intake at all. There are various types of lactase pills available in a range of strengths and flavours that are suitable for everyone from newborn babies to adults. You just need to choose the right lactase pill for you.
Including Calcium in Your Diet
Calcium for those with lactose intolerance is essential, especially for bone health. Alternative sources are required to meet their dietary needs. Here are some good sources of calcium-rich foods:
- Fortified Plant-Based Milks: Many plant-based milks are fortified with calcium, making them excellent substitutes for cow’s milk.
- Fortified Plant-Based Milks: Many plant-based milks are fortified with calcium, making them excellent substitutes for cow’s milk.
- Leafy Green Vegetables: Kale and broccoli are high in calcium and can be easily incorporated into meals.
- Calcium-Fortified Foods: Certain cereals, juices, and tofu are fortified with calcium and can help meet daily requirements.
- Nuts and Seeds: Almonds, chia seeds, and sesame seeds are good sources of calcium.
- Fish with Bones: Canned salmon and sardines contain edible bones that are rich in calcium.
For more detailed information on how to include Calcium in Your Diet read our 5 ways to include Calcium in your diet article.
Signs and Symptoms of Lactose Intolerance in Babies
Lactose intolerance can also affect infants. This is known as developmental lactose intolerance and recognising the signs early can help manage the condition effectively, especially in newborns. Developmental lactose intolerance has been shown to be an important cause of colic as their digestive systems are immature. It can be difficult and worrying for many parents when your baby is persistently crying, irritable, and in discomfort. So how do you know if your baby is lactose intolerant? Some signs and symptoms your baby may have lactose intolerance include but are not limited to are:
- Frequent Diarrhea: Loose, watery and often explosive stools after feeding can indicate lactose intolerance. Baby’s stools may be green and frothy.
- Bloating and Gas: Excessive gas and a hard bloated abdomen are common symptoms.
- Crying and Irritability: Babies may show signs of discomfort, such as crying, fussiness, and irritability, particularly after feeding.
- Poor Weight Gain: In some cases, babies with lactose intolerance may not gain weight as expected due to malabsorption of nutrients.
One way of testing if your baby is lactose intolerant is to try Lacteeze Infant Drops. Lacteeze Infant Drops break down the lactose in milk, breast milk and infant formula, making the milk more easily digestible. If baby’s symptoms improve after a few uses, that’s a clear indication baby is lactose intolerant. The good news is that most of the time baby grows out of it after a few months once their digestive systems has matured. However, we do recommend consulting a pediatrician for proper diagnosis and management. Read more about What are Lacteeze Infant Drops Used For?
Can Lactose Intolerance Cause Weight Gain or Loss?
Symptoms like bloating, gas, and diarrhoea after consuming dairy products are well-known symptoms of lactose intolerance. But beyond these uncomfortable symptoms, many people wonder if lactose intolerance can cause weight gain or alternatively weight loss. This question often arises due to the dietary adjustments and potential nutritional imbalances that come with managing lactose intolerance.
Weight Loss: Some individuals may experience weight loss due to the avoidance of high-calorie dairy products and gastrointestinal discomfort that leads to reduced food intake.
Weight Gain: Others might gain weight if they replace dairy products with high-calorie alternatives or processed foods that are not necessarily healthier.
So in essence, Lactose intolerance itself does not directly cause weight gain or loss. However, the dietary adjustments and compensations people make to manage the condition can. For a deeper look into the impacts of lactose intolerance on weight visit our blog Can Lactose Intolerance Cause Weight Gain or Loss? Maintaining a balanced diet with appropriate calorie intake is crucial. This can be done by consulting with a dietitian.
Navigating lactose intolerance requires a combination of dietary adjustments and symptom management strategies. By avoiding high-lactose foods, using lactase supplements and finding alternative sources of calcium, individuals can relieve discomfort and maintain proper nutrition. Recognising signs of lactose intolerance in babies and understanding its potential impact on weight can further aid in effective management. One of the easiest and most effective ways to manage lactose intolerance in general is by using the Lacteeze range of products. These lactase enzyme supplements and drops can help you enjoy dairy products without the discomfort, making dietary management simpler and more convenient.
