![\"Feel](\"https:\/\/www.1mg.com\/articles\/wp-content\/uploads\/2016\/10\/Lactose.jpg\" "\\"Feel")
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Lactose is a complex sugar found in milk and milk products like cheese, butter, cream and ghee. The human small intestine secretes an enzyme called lactase that breaks lactose in to simple sugars: glucose and galactose which our body then digests and absorbs.<\/p>\n
What Is Lactose\u00a0Intolerance?<\/strong><\/p>\n When the small intestine does not produce enough of the enzyme lactase, the lactose in the dairy we consume is not synthesised into the simpler sugars and as a result, uncomfortable conditions like gas, bloating and stomach ache occur.<\/p>\n What Causes It?<\/strong><\/p>\n Experts say that certain genes, changing dietary habits, some serious illness of the intestine or a major surgery are all suspects behind someone being lactose intolerant. The degree of intolerance is the decider of how much dairy, if any, can be had.<\/p>\n What Are The Symptoms?<\/strong><\/p>\n Symptoms can be mild to severe and usually begin between half an hour to 2 hours of eating any food that is milk based. Symptoms include bloating, lower abdominal cramps, rumbling sounds in the lower belly, flatulence, loose stools and vomiting<\/strong>. Lactose intolerance most commonly runs in families, and symptoms usually develop during the teen or adult years.<\/p>\n What Are The Implications Of Lactose Intolerance<\/strong><\/p>\n Besides limiting the options on the menu, having no milk or its derivatives throw serious problems like running the risk of a deficiency of calcium, other minerals which can take a serious toll on the bone health. This can increase risk of fractures and osteoporosis.<\/p>\n What Are The Healthy Alternatives To Dairy Products?<\/strong><\/p>\n -Research about the effect of consuming dairy products by lactose-intolerant people has shown that when consumed with meals<\/strong>, milk and its products are less likely to cause trouble.<\/p>\n -So try milk with cornflakes for a change. Also, denser dairy products like yogurt and the harder varieties of cheese seem to get digested when eaten in small quantities.<\/p>\n -Try lactose-free varieties<\/strong> of milk.<\/p>\n –Soy milk<\/strong> in an alternative that is rich in minerals and proteins.<\/p>\n –Almond milk<\/strong> is also a newer variety that is lactose free but has a high content of calcium.<\/p>\n -Even rice or coconut milk<\/strong> are nice options to try.<\/p>\n – Include at least 75-100 grams<\/strong> of the following food items in your everyday diet to make up for the lack of dairy: leafy green vegetables<\/strong> like spinach, kale, broccoli, beans<\/strong>, tofu<\/strong> (the milk-less paneer), almonds<\/strong>, jaggery (gur), mushrooms<\/strong>,salt-water fish<\/strong> like tuna, salmon and sardines.<\/p>\n","protected":false},"excerpt":{"rendered":"<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[114,116,149,207],"class_list":["post-18947","post","type-post","status-publish","format-standard","hentry","category-health-a-z","tag-gastro-intestinal","tag-gastrointestinal-disorders","tag-mens-health","tag-womens-health"],"yoast_head":"\n