Living With Lactose Intolerance
Lactose intolerance can affect you every time you eat a snack or meal. So you need to be careful about the foods you eat every day. However, many people can tolerate a certain amount of lactose and don’t need to completely avoid it.
Its important to read food labels. Lactose is often added to some boxed, canned, frozen, and prepared foods such as:
-
Bread
-
Cake and cookie mixes
-
Coffee creamers
What Is Lactose Sensitivity
Lactose is a type of sugar found in cows milk and other milk products. It is made of a glucose and a galactose molecule.
Lactose should be broken down in your upper intestine by the enzyme lactase. As infants, most of us produce a lot of lactase in our digestive systems and usually have no problems digesting milk.
As we get older though, usually around adolescence, the amount of the lactase enzyme that our bodies produce to break down lactose diminishes.
This is quite normal, as milk is for infants and humans are the only mammal that continues to drink it beyond infancy.
Just how sensitive you are to lactose, and how well you tolerate dairy products, depends on just how much lactase enzyme your digestive system is still producing.
Some adults can drink a glass of milk without any obvious side effects. Others may be able to have half a glass without discomfort, but any more than that will trigger symptoms like bloating and gassiness.
For even more lactose sensitive people, even a splash of milk in their coffee can cause gastrointestinal distress.
At this level, a person is considered lactose intolerant. Virtually any milk products or ingestion of milk sugar found in various other foods will quickly cause them problems.
Someone who is very intolerant usually knows it, as they experience belly bloat, cramps, flatulence and even diarrhea soon after having milk and other dairy products.
Grains Contain A Specific Carb That Is Difficult To Absorb
Grains like rye and wheat contain fructan, a carb that many people have a hard time digesting.
According to multiple gastroenterologists, people often think that gluten is irritating their stomachs when really it’s the fructan. When a carb can’t be absorbed, it’s instead fermented by gut bacteria, which leads to gas and bloating.
You May Like: How To Get Rid Of Bloating Immediately
The Artificial Sweeteners In Your Protein Cause Bloating
Some people will think that because they have symptoms of sensitivity when consuming whey that that is the allergen their body is dealing with when it can actually be the sweeteners and additives. Sucralose, aspartame and other unnatural sweeteners and flavors can cause the same inflammation symptoms and prevent your body from [properly digesting the nutrients. Try to find a protein powder that is sweetened with stevia, monk fruit, or other natural sweeteners and that uses natural flavors. For example the Nexpharma Whey Isolate uses Dutch Cocoa powder to add the milk chocolate flavor to the protein rather than an artificial flavor formula.;
What Are The Signs Of Lactose Intolerance
If you have lactose intolerance, your body will usually start acting up within 2 hours of eating or drinking something that has lactose in it. Not everyone reacts in the same way or within the same amount of time because some people can handle more lactose than others can. But when your body starts trying to digest the food, you’ll begin to feel yucky.
If you once got a sick feeling in your stomach after gulping down a glass of milk, that doesn’t mean you have lactose intolerance. But if you get an upset stomach every time you drink a milkshake, snack on ice cream, or eat a slice of cheesy pizza, there’s a good chance that’s what it is. Lactose intolerance can start suddenly even if you’ve never had trouble with dairy products or other foods containing lactose.
Also Check: Can You Heal Leaky Gut Syndrome
Yogurt That Is Super High In Sugar Can Cause Fermentation In Your Body
When it comes to yogurt, it all depends on what kind you’re consuming.;Plain yogurt can actually help your stomach because it contains probiotics, which are known to regulate digestion.
However, if you’re eating flavored yogurt that’s high in sugar, you’ll have more fermentation going on in your body, which means more gas and bloating.
Other Ways To Reduce Bloating
Bloating is a very common problem, but can often be resolved with relatively simple changes.
There are several strategies that can help reduce bloating, outlined in this article.
If you have persistent digestive problems, then you may want to consider a low-FODMAP diet. It can be incredibly effective, not just for bloating but for other digestive issues as well.
However, make sure to also see a doctor to rule out a potentially serious medical condition.
Don’t Miss: What Leaky Gut Feels Like
Why Does Fruit Cause Bloating
Fruits contain natural sugars, including fructose and sorbitol, which can be difficult for people to digest, explained registered dietitian Carlie Saint-Laurent Beaucejour, MS, LDN, known as on Instagram. These poorly absorbed sugars pass through the small intestine and into the colon, where they are fermented by colonic bacteria to produce increased gas, explained gastroenterologist Kristen Lee, MD.
Fruit also contains another substance called pectin, an indigestible soluble fiber. Although the fiber in fruit can help relieve constipation, it can cause bloating in some people. Dr. Lee added that fruit offers antioxidants and vitamins, so you don’t want to avoid it altogether, if possible.
Can Some People Be More Lactose Intolerant Than Others
Yes, there are different degrees of lactose intolerance. For example, some people may be symptomatic after drinking1/2 cup of milk, while others may only get symptoms when they drink;1 cup. Other people may have difficulty drinking even less than 1/2 cup of milk. Over time, you will learn what quantity of milk and other dairy products your body can handle without having symptoms.
Don’t Miss: How To Tell If Yogurt Has Probiotics
Reasons Your Protein Powder Is Causing Bloating
You’ve powered through a great workout and are following up with your post workout protein shake only to find yourself bloated and gassy. Many people experience this after drinking their shake and think that its normal when in reality your body is actually having difficulty or unable to digest the protein.;Here are the top 3 reasons your protein powder;is making you bloaty and how to identify a protein powder that doesnt cause bloating.;
Veggies That Contain Seeds
If you ever feel bloated after eating something seemingly benign it could be due to its pesky seeds. “While research on this has been varied, people with stomach issues have previously been told to avoid foods with seeds, with the thinking being that these food particles could block or irritate the diverticula, or small pouches that form in the colon wall,” said wellness expert Lauren Imparato on MindBodyGreen.com.
Also Check: Are Bananas Good For Ibs Sufferers
Never On An Empty Stomach
When you drink coffee on an empty stomach, it can cause havoc in your digestive system. Coffee is by nature acidic that acidity is what gives it the flavor we love and that wonderful aroma in the morning. Drinking an acidic beverage on an empty stomach is problematic because the acid interacts with your gastric fluids, causing irritation and bloating.
Many adults reach for a cup of coffee before they do anything else in the morning. Some will even skip breakfast altogether, counting on a couple of cups of coffee to get them through until lunch. If you want to avoid bloating, its time to change your morning routine. Making sure to have a simple breakfast with that morning coffee can eliminate bloating for many adults.;
Heres A Quick Way To Avoid Bloating When Drinking Coffee
Starting the day with a good cup of coffee is a morning ritual for many of us. It gives us the dose of caffeine we need to get our day started on the right foot. But for some, that one cup of coffee in the AM can lead to an uncomfortable bloated feeling. There are ways to avoid bloating and still have that morning coffee.;
Here are 5 tips so that you can enjoy your coffee without bloating:
Read Also: Does Xanax Help With Ibs
Fruit And Protein Require Different Digestive Juices
According to Crysler, our bodies break down food using two different types of digestive juices: acidic and alkaline. “Protein requires acidic juices while fruit requires alkaline,” she says. “So when you mix them together, your stomach has to produce both and they essentially knock each other out.” When this happens, she says, the food you just ate;can become stuck in the GI tract,;which can lead to some, er, unpleasant side effects.
Food combining , isn’t;backed up by scientific evidence, but it does have a long history in;ancient practices like Traditional Chinese Medicine and Ayurveda.;Crysler says a big part of TCM takes into account the timing and combination of the foods you eat, and one part of that is keeping fruit consumption separate from;the rest of your meal. “According to Chinese medicine, fruit should be eaten 20 minutes before or after anything else,” Crysler says.
Soy Milk Doesnt Cause Digestive Issues For Most People
For the vast majority of us who dont have soy allergies or intolerance, drinking soy milk is perfectly healthy. Do you know that soy protein is one of the only plant-based sources of all nine essential amino acids, making it a complete protein. It also digests easily.
A quick Google will show there are many conflicting reports about whether soy milk is healthy or not. Some are very alarmist and say that soy milk should never be consumed. Those opinions are misinformed, in my opinion.
Just look to Japan and China, the countries that first invented soy milk. I have lived and worked in China from 2014 through 2018, and can tell you that soy milk is very popular here.
How many Chinese and Japanese people have you seen with bloated and overweight midsections? Not too many, am I right? That is pretty strong anecdotal evidence that drinking soy milk doesnt usually cause bloating or other digestive problems.;More likely, only on an individual basis.
If you have found your way to this article, its possible but unlikely that you are one of the unlucky who have soy sensitivity. With proper testing you should be able to determine if thats the case, and adjust your diet accordingly.
If you do have soy sensitivity, please leave a comment below. What has your experience been like and what advice can you offer? Thanks.
You May Like: How To Not Get Constipated
Oats And Celiac Disease
Oats have a protein called avenin, which, along with fiber, is why oats are considered to be a healthy food, according to Harvard Health. For many people who eat a gluten-free diet, especially those with celiac disease, oats are a good way to get nutrients often lacking in the gluten-free diet, according to the Celiac Disease Foundation, or CDF.
Oats, however, are sometimes grown around wheat and barley fields. According to Coeliac UK, reactions can occur to people with celiac if they eat oats that have been exposed to wheat, barley or rye. Eating oats that are labeled gluten-free is best.
A January 2015 study in the Journal of Autoimmunity found that celiac patients who eat a normal amount of oats do not have reactions to oats, as long as they are not contaminated with wheat, barley or rye. This is because people with celiac have trouble digesting the gluten protein because of an immune response. Avenin, the protein in oats, doesn’t trigger the same immune response in people, according to CDF.
Read More:5 Theories Why Gluten Intolerance is Skyrocketing
How Can Parents Help
To help your child deal with lactose intolerance:
- Buy lactose-reduced or lactose-free milk and calcium-fortified juices.
- Remind your child to take a lactase enzyme supplement right before eating dairy products. These come as drops or tablets that can even be added to milk.
- Serve a variety of dairy-free foods that are rich in calcium, such as broccoli, beans, tofu, or soy milk. Buy hard cheeses such as cheddar, which are lower in lactose.
- Yogurts that contain active cultures are easier to digest and much less likely to cause lactose problems.
- Check food labels. Lactose is added to some boxed, canned, frozen, and prepared foods. Some words are clues that the food has lactose in it: butter, cheese, cream, dried milk, milk solids, powdered milk, and whey, for example.
You May Like: Does Peanut Butter Cause Heartburn
Foods That Cause Belly Bloat + What To Eat Instead
5 Foods That Cause Belly Bloat + What To Eat Instead 5 Foods That Cause Belly Bloat + What To Eat Instead
When you are bloated and have stomachaches, abdominal pain, and/or diarrhea, the insides of your intestines are irritated and, quite frankly, pissed off at you. Specifically, the villi, or tiny hairs that line your intestinal walls, get inflamed. Because your small intestine is about 20 feet long, and your large intestine is about 5 feet long, one microscopic inflammation can become one giant abdominal bloat.
The key to nourishing your stomach in the right way is actually simple: You have to avoid foods that your system biochemically protests. Each of us is slightly different, but there are many foods that can lead to belly bloat for almost all of us. Just eliminating these can make a big difference in how your stomach looks and feels. Here are the foods to avoid:
Signs And Symptoms Of Lactose Intolerance
Lactose is a type of sugar found naturally in the milk of most mammals.
Lactose intolerance is a condition characterized by symptoms such as stomach pain, bloating, gas and diarrhea, which are caused by lactose malabsorption.
In humans, an enzyme known as lactase is responsible for breaking down lactose for digestion. This is particularly important in infants, who need lactase to digest breast milk.
However, as children grow older, they generally produce less and less lactase.
Some people may also develop lactose intolerance after surgery or due to gastrointestinal diseases such as viral or bacterial infections.
Here are the 5 most common signs and symptoms of lactose intolerance.
Also Check: Can You Have Too Many Probiotics
You’ve Built Up A Sensitivity To Your Protein Powder
If you’re consuming a great deal of something it is possible to build up a food allergy . Many athletes have seen this with eggs as well. The continued consumption of whey protein can generate these sensitivities and chronic inflammation. If this is the case try incorporating some alternate protein powders such as a pea protein powder, beef protein powder, or even goat / sheep derived whey.;
When you’re trying to determine the source of your bloating you should first try your protein powder with just water, as your reaction could be due to other additives to your shake. Try a few different samples of powders until you find one that’s high quality & right for you. Discomfort and bloating doesn’t have a part in;your healthy lifestyle!
What To Do If You Have Symptoms
Because the symptoms of lactose intolerance are rather general, it is important to get an accurate diagnosis before removing dairy from your diet .
In fact, many people who think they have lactose intolerance because theyâve experienced the symptoms have been shown to absorb lactose normally.
Health care providers often diagnose lactose intolerance using the hydrogen breath test. This involves ingesting 1.8 ounces of lactose and testing for elevated levels of hydrogen in the breath, which are caused by bacteria fermenting lactose in the colon (
, 8).
This is because not all people with malabsorption have lactose intolerance.
Lactose intolerance is defined by the presence of reported symptoms, and that depends on how sensitive a person is to the effects of malabsorption, as well as the amount of lactose in their diet .
Treatment of lactose intolerance usually involves restriction or avoidance of high-lactose foods such as milk, cheese spread, cream and ice cream . However, people with lactose intolerance can often tolerate up to 1 cup of milk, especially when itâs spread throughout the day. This is equivalent to 0.4â0.5 ounces of lactose (
2 ).
Summary If you have symptoms of lactose intolerance, your doctor may determine your diagnosis by having you perform a hydrogen breath test. Treatment usually involves avoiding high-lactose foods like milk, though you may still tolerate small amounts.
Read Also: How Do You Pronounce Microbiome
What Should I Do If I Think I Have Lactose Intolerance
Do not try to diagnose yourself. If you think you might be lactose intolerant, its important to share your concern with your health care provider. The same discomfort caused by lactose intolerance could also be caused by other health conditions.;Your health care provider is the only person who can confirm that you are lactose intolerant. Once your health care provider figures out what is causing your digestive discomfort, you can work with them or a dietitian;to manage your symptoms.
Why Does Milk Make Me Feel Bloated
Ask U.S. doctors your own question and get educational, text answers â it’s anonymous and free!
Ask U.S. doctors your own question and get educational, text answers â it’s anonymous and free!
HealthTap doctors are based in the U.S., board certified, and available by text or video.
Also Check: How To Differentiate Between Ibs And Ibd
Abdominal Pain And Bloating
People with lactose intolerance can sometimes show similar symptoms after consuming almond milk as well. The lining of their stomach gets irritated causing abdominal pain. This might lead to bloating and discomfort, reducing food intake. In severe cases, nausea is also evident.
Commercially available almond milk might contain additives like soy lecithin, guar gum, and carrageenan which could cause gastrointestinal distress. People with irritable bowel syndrome should, therefore, strictly avoid almond milk.