Lactose Free Diet

Lactose free diet can be hard to follow with so many foods that contain dairy, especially when you know really well that you need dairy products and calcium to help keep your bones and teeth strong and to avoid osteoporosis later in life.

Lactase Deficiency and Lactose Intolerance:

Lactase is a digestive enzyme which is produced by the small intestine. The main function of lactase is to digest one of two main sugar compounds found in milk- lactose. Lactase deficiency is responsible for lactose intolerance. Rather than being absorbed by the small intestine, the lactose ferments in the gut and causes bloating, pain, nausea or diarrhoea.

It is estimated that 75% of adults worldwide show some decrease in lactase activity during adulthood. The frequency of decreased lactase activity ranges from as little as 5% in northern Europe, up to 71% for Sicily, to more than 90% in some African and Asian countries.

Lactase is a digestive enzyme which is produced by the small intestine. The main function of lactase is to digest one of two main sugar compounds found in milk-lactose

Those who are mildly lactose intolerant can still eat small amounts of milk products, especially with other foods. Certain cheeses, usually hard ones such as cheddar and parmesan, can sometimes be eaten without any strange effects, and yogurt as it contains bacteria that aids in the digestion of lactose.

Allergy to eggs is also common for lactose intolerant. It is usually the protein albumen, found in egg whites, that causes the allergic reactions. These can be similar to those caused by the lactose intolerance, as well as stomach upsets and urticaria or hives.

Although lactose may cause discomfort in adults with intolerance and they need to follow a lactose free diet, it certainly isn’t life threatening. Label reading is essential for people with lactose intolerance. Since each individual’s tolerance varies, they need to learn how much lactose they can handle through trial and error.

Foods that contain lactose:

• Milk

• Butter

• Yogurt

• Some breads

• Chocolate

• Sour cream and ice cream

Lactose is also a food additive used for its flavour and adhesive qualities, and is found in foods such as:

• Processed meats

• Gravy powders

• Breakfast cereals

• Meal replacement powders

• Whey protein supplements

• Dried fruits

• Any type of pre-packaged or prepared food

Allergy to eggs is also common for lactose intolerant. It is usually the protein albumen, found in egg whites, that causes the allergic reactions.

Lactose-Free Substitutes:

• Calcium plays an important part in maintaining strong teeth and bones and in helping to prevent osteoporosis in later life, especially in women. Non-dairy foods rich in calcium and other vitamins and minerals include dark green, leafy vegetables such as spinach, broccoli, almonds and other nuts, seeds, pulses and soy beans.

• An estimated 15% of the UK population are affected by lactose intolerance, Lactofree produces milk, cheese and yogurt products which contain only 0.03% lactose.

• Alternatively, a bacterium such as L. acidophilus may be added, which affects the lactose in milk the same way it affects the lactose in yogurt.

• Goat’s milk and sheep’s milk, as well as cheeses made from these milks, have less lactose than cow’s milk and may be tolerated in less severe cases. Soya drinks contain no lactose and is usually a great substitute to cow’s milk. Dairy-free margarine and spreads are available in many health food shops and can also be used in baking.

Other lactose-free substitutes include:

• Rice milk

• Almond milk

• Non dairy creamers

• Water-based breads

• Lactose free cheeses

• Vegan chocolate products

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Lactose Free Diet- References:

http://en.wikipedia.org/wiki/Lactose_intolerance.

Kretchmer N (1972). “Lactose and lactase”. Sci. Am. 227 (4): 71–8. PMID 4672311.

Lactose Intolerance at eMedicine Guandalini S, Frye R, Rivera-Hernández D, Miller L, Borowitz S.

Lactose Free Diet :http://www.growingkids.co.uk/ LactoseFreeDiet.html.

Dealing with a Dairy Free Diet: http://www.ivillage.co.uk/ food/cook/health/ articles/ 0,,177268_525825-2,00.html