Coping with Lactose Intolerance : Symptoms, Treatments and Remedies

Milk products are found in all sorts of delicious foods, ranging from appetizers to desserts. Foods made with milk products are also important dietary, sources of calcium. However, some people have problems, digesting milk.

The culprit is lactose, a sugar found in milk. In those who cannot digest it properly because they lack sufficient amounts of an enzyme called lactase), lactose may cause stomach cramps, bloating, gas, and diarrhea., lf you’re among the ranks of the lactose intolerant (and if youare, you’re probably aware of it), do not despair. There are many ways you can enjoy the foods you love, without suffering the uncomfortable aftereffects.

Here are some tips to help you cope with lactose intolerance:

Use trial and error to learn how much lactose you can take in without a problem. Everyone has a different degree of lactose intolerance. And dairy products contain differing amounts of lactose. With a bit of experimenting, you may find you can drink one glass of milk with no problem, but more than that, and you develop symptoms. Start by eliminating all dairy products and lactose from your diet for a few weeks. Then, add back small quantities of milk or cheese. Keep a journal to monitor symptoms. You may find you must eliminate some foods entirely, but you can tolerate small portions of others.

Read labels-—-between the lines. Lactose can turn up in unexpected places, such as in

medications, where it is often used as a binder. Sometimes, however, the labels don’t specify “lactose.” To be extra sure, look for the following buzz words: whey, curds, milk by products, dry-milk solids, non-fat dry-milk powder, casein, galactose, skim-milk powder, milk sugar, or whey-protein concentrate. Hidden sources of lactose may include bread, cereals, pancakes, chocolate, soups, puddings, salad dressings, sherbet, instant cocoa mix, candies, frozen dinners, cookie mixes, hot dogs, and yes-—even birth control pills. While the amounts of lactose in these products may be small, people who are very sensitive may develop symptoms.

 Eat dairy products only as part of a larger meal or a snack, never alone. This practice buffers the effects of lactose on your system. Having

other foods in your stomach at the same time slows the digestive process and may help you avoid symptoms.

Try using lactose-free or lactose reduced milk products.

These are readily available in most supermarkets (two common brands are Dairy-Ease and Lactaid). However, be aware u that most of these products still contain some lactose and may cause problems for the severely lactose-intolerant.

Try lactase-enzyme drops. If even lactose-reduced milk causes you problems, you can remove even more lactose from it by adding these drops (complete instructions are on the package). Lactase-enzyme drops are available in most supermarkets and drugstores.

Consider taking lactase tablets. If you `can’t live without cheese, ice cream, or other dairy products, try taking these supplements with the first bite of lactose-containing foods. You can vary the dosage to meet your needs (read package directions). Lactase tablets are also sold in supermarkets and drugstores.

 Eat only yogurt containing active cultures. These are generally well tolerated by lactose intolerant people. Usually the ingredients list specifies whether the yogurt contains these cultures. If your super market doesn’t carry these yogurts, try your local health food store.

Try hard cheese. You may be able to tolerate the harder cheeses, such as cheddar and Swiss, which contain less lactose than the creamier, softer cheeses, such as Brie.

Staying Healthy: Eating More Yet Weighing Less

Eating a high-fiber diet need not be a chore. On the contrary, if you cut your fat intake, you can boost the amount of high-fiber carbohydrates you eat without increasing your calorie intake. The result? Not only by will you be healthier and trimmer, but you'll be able to eat significantly higher volume of food. lf it sounds too good to be true, just- take a look at the facts:

High Fiber Diets

• One gram of fat contains about nine calories; a gram of carbohydrate, only about four (although one gram of alcohol contains seven calories). Fiber, since the body does not digest it, contains no calories.

• Fiber fills you up and helps you l feel full longer

The body tends to use carbohydrates as energy, rather than storing them as fat. Fat, on the other hand, more easily ends up on your hips and thighs.

To put it another way, which would you rather have—two tablespoons of olive oil on your salad or a white meat turkey sandwich on whole-wheat bread with lettuce, tomato, onion, and mustard?

The former contains 28 grams of fat and 240 calories; the latter about the same number of calories, but only about four grams of fat. Another example: You can have one ounce of potato chips (about 10) if you’re willing to consume more than 150 calories and nine grams of fat. Or you can choose one ounce of pretzels, (about 10 large twistsor 50 stick pretzels) for 1 10 calories and less than one gram of fat. It’s simple: Cut the fat, and you can eat more.