Whether you are drinking a chilled glass of milk, taking sweet yogurt or taking any dairy products for your nutritional needs, but you don’t feel great after taking the lactose contained products. You may feel one or more of the following signs:
- Nausea or even vomiting, sometimes
- Abdominal pain
- Abdominal cramps
You might be a victim of lactose intolerance. A type of sugar or carbohydrate called lactose usually present in milk and other dairy products. Usually, if you don’t have lactose intolerance, your body will break down the lactose in simple component with the help of a body enzyme called lactase. If your body fails or stop producing enough lactase, you will caught by abdominal pain or diarrhea. However, every person has a certain level of lactose tolerance. So, anyone can react after taking a small amount of lactose or anyone can react after taking a large amount of lactose product. It is also known as lactose deficiency. In mammals, when they are weaned the body stop producing lactase enzyme and continue to produce it throughout. Some specific racial groups are more exposed to lactose deficiency. Mostly seen among Australian aborigines, Africans, Asians, Middle eastern and some mediterranean country people.
Unfortunately, there is no actual treatments are available for lactose intolerance and you will not be able to boost your lactase enzyme production immediately. Some home remedies and daily food list change can help you to find relief from lactose deficiency.
Home remedies for lactose intolerance
Reduce dairy product consumptions
Lactose intolerance can be surely reduced by cutting some lactose contained products from your regular diet. Many people consume dairy products as an easy way to get different nutrients, vitamins and calcium. Don’t worry, if you give up milk products, it doesn’t mean you will lack your daily nutritional needs. There are exchange foods you can take instead of lactose foods. For example, the sources of calcium can be the following foods:
- Breads and juices (if calcium fortified)
- Pinto beans
- Canned salmon
Also, you need to keep in mind to take enough vitamin-D contained foods. Your body automatically produces vitamin-D when exposed to the sun, but if you’re using sunscreen it will not be produced. The sources of vitamin-D from foods are also limited, you have only a few options. Some great sources of vitamin-D are eggs, liver and yogurt. Before skipping the lactose consult with a doctor or expert dietitian.
When taking lactose products
You may not need to avoid the lactose contained products entirely. Depending on the severity of your lactose intolerance you may have some milk products without showing any typical signs of lactose intolerance. Following home remedies for lactose intolerance you may follow:
- Choose smaller serving of lactose products: Instead of taking a whole glass of milk, drink up to 118 milliliters (4 ounces) or less. The less you take, the less of a chance to develop gastrointestinal problems.
- Try alternative dairy products: Cheese or yogurt instead of milk can be better tolerated and digested easily compared to whole milk. All types of lactose products may not react in your case, so experiment with lactose products.
- Drink milk with main meals: Drink milk with your main meals instead of taking it with snacks or late night drink. Main meals are digested slowly and you may not see the symptoms of lactose intolerance.
- Artificial lactase enzyme: Some over the counter medications or drops can be used to add lactase enzymes to your dairy products and it helps the digestive system. Take the tablet before taking lactose product and you can also drop it in your drink. Some specific patients get help from it, not everyone. So, consult with your doctor.
- Heated milk products: If you take evaporated milk, it can be tolerated because of the heating process. The heat can break down some of the lactose into glucose and galactose.
- Soy foods: The soy foods are lactose free and a good resource of calcium. You can use them as a substitute of milk products.
Know the hidden lactose
Some foods may contain hidden lactose:
- Scrambled eggs
- Cream soups
- Processed breakfast cereals
- Biscuits and cakes (with added milk or milk solids)
- Cheese sauce
- Muesli bars
- Some breads and margarine (with added milk)
- Milk chocolate
- Pancakes and pikelets
Be a label reader
If you are concerned about the home remedies of lactose intolerance, try to look for the following ingredients in the food labels:
- Milk sugar
- Nonfat milk solids
- Milk solids
So, home remedies of lactose intolerance include lifestyle and dietary change. Don’t get confused with lactose intolerance and milk allergy. Lots of people have found these remedies helpful. If you still don’t see any change in yourself, consult with a specialist.
Alternative medicine for lactose intolerance
Probiotics can be helpful in lactose deficiency. These are living organisms present in the intestines of human body, helps to maintain a healthy digestive system. Some yogurt may contain probiotics as active or live. Also found in stores in capsule form. When you are affected by diarrhea and irritable bowel syndrome doctor may suggest probiotics. It is generally safe to take and you can take it, if other home remedies for lactose intolerance doesn’t help.