Lactose Intolerance - Feat DF Brands


Lactose is a sugar which is found in dairy products and breast milk (If the mother consumes dairy products). 



When digested, this sugar is then broken down in the small intestine by an enzyme called lactase. People that have lactose intolerance lack the lactase enzyme which is necessary to absorb the lactose. 


What are the symptoms?

The symptoms of lactose intolerance can present as (but are not limited to):
·         Diarrhea
·         Bloated stomach
·         Stomach cramps and pains
·         Rumbling stomach
·         Nausea
·         Flatulence

Depending on how much lactose you have consumed, depends on the symptoms you will suffer with. Lactose intolerance has different severity levels within different people. For example, some people may be able to consume some milk in their tea but others may not even be able to consume a small amount of cheese.

What can trigger lactose intolerance?

It can be triggered by a number of different things. There are two different types of lactase deficiency, primary and secondary. 
Primary lactase deficiency is the most common cause and is inherited through your genetics. 
Secondary lactase deficiency occurs when there is an issue with the small intestine such as Crohn’s disease, coeliac disease or gastroenteritis.

What deficiencies can come from lactose intolerance?

Calcium is the big deficiency which can have detrimental effects on bone health, the metabolic system and the clotting of blood. However, a lot of the non-dairy alternatives, such as soy milks, are fortified with calcium and provide the same levels as standard dairy milks, and if a balanced diet including green leafy vegetables and nuts is consumed then the levels of calcium should be sufficient.



Iron levels can be associated with lactose intolerance. However, this can be linked to the malabsorption problems that come from coeliac disease or crohn’s. Levels of iron in the body may need to be monitored.
Vitamin D is also linked to lactose intolerance because it helps to absorb calcium. And low levels of vitamin d can be linked to osteoporosis or depression. However, there are fortified levels of vitamin d in soy milk, cereals and orange juice.

What should you do if you think you have lactose intolerance?

If you think you have some of the symptoms of lactose intolerance then you should go to your GP and they will assess your symptoms and if they agree, then they will remove lactose from your diet for 2 weeks and then re-introduce to see if the symptoms persist. But always go to a GP or a nutritionist before you remove any kind of food group from your diet.


So, if you are lactose intolerant, then there are alternatives to standard dairy products such as milk and cheese. Here are a few of my favourites!

Milk
Alpro 

Rude Health 


Rebel Mylks



Koko 
Good Hemp 

Cheese

Follow Your Heart 
Lactofree
Violife 

Tesco (Vegan Range) 


Tesco (Lactose Free Range) 


Yoghurt
Lactofree
Alpro 


Tesco
Asda

Koko
Coyo

Butter

Vitalite

Pure 

Lactofree
Image result for dairy free butter
Flora
Image result for dairy free butter

References

Mattar R, Ferraz de Campos Mazo D and Jose Carrilho F (2012) ‘Lactose Intolerance: diagnosis, genetic and clinical factors’, Clinical and experimental gastroenterology, 5 pp. 113-121.
Misselwitz B, Pohl D, Fruhauf H, Fried M, Cacricka SR and Fox M (2013) ‘Lactose malabsorption and intolerance: pathogenesis, diagnosis and treatment’, United European gastroenterology journal, 1(3), pp. 151-159.
NHS (2016) Lactose Intolerance’. Available at: https://www.nhs.uk/conditions/lactose-intolerance/ (Accessed on: 13 May 2018).  
Savaiano DA, Boushey CJ and McCabe GP (2006) ‘Lactose intolerance symptoms assessed by meta-analysis: a grain of truth that leads to exaggeration’, The journal of nutrition, 136(4), pp. 1107-1113.

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