Lactose Intolerance and Foods to Consume

What is Lactose Intolerance?

Lactose intolerance is caused by the inability to digest lactose, the main carbohydrate in dairy products. This happens when your body doesn't have enough of the lactase enzyme you need to digest lactose. For example; bloating, diarrhea and stomachaches

Symptoms of Lactose Intolerance

Lactose intolerance can cause serious digestive problems if not managed properly. These symptoms may occur 30-60 minutes after consuming lactose-containing foods. >

Abdominal cramps

Gas

Diarrhea

Nausea

Some individuals may also experience urgent need to go to the toilet, vomiting, lower abdominal pain and constipation.

The severity of symptoms depends on how much lactose you can tolerate and how much you eat.

If you think you have lactose intolerance, remove lactose from your daily diet for 2 weeks, then Add lactose-containing products back to your daily diet to see if you have any digestive problems. If you see a decrease in your symptoms, lactose may not be good for your body.

Which Foods Contain Lactose?

Lactose is found in almost all dairy products.

Dairy products;

• Cow's milk (all types)

• Goat's milk

• Cheese

• Ice Cream

• Yogurt

• Butter

Foods that may contain lactose;

• Creamy pasta

• Biscuits and cookies

• Cakes

• Cereals

• Packaged chocolates

• Soups and sauces

• Processed meats such as ham and sausages

• Ready meals

• Desserts, creams

ATTENTION! If you are lactose intolerant, I recommend that you read the nutritional labels of packaged foods thoroughly.

Also, if you see these phrases on food labels, you should be careful.

• Milk powder

• Whey

• Curds

• Milk sugar

• Milky milk

• Dried milk solids

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• Whey Protein Concentrate

How Can I Get Calcium Without Consuming Dairy?

If you are lactose intolerant, you may have been concerned about where to get calcium.

Foods containing calcium;

• Sardine fish

• Salmon. 85 grams of salmon with bones meets 14% of your daily calcium requirement.

• Cabbage

• Broccoli

• Spinach

• Calcium-fortified foods (oat milk, orange juice, almond milk)

It should not be forgotten that calcium from plant foods is generally less absorbed due to the presence of nutritional disruptors such as phytates and oxalates.

FOOD TO CONSUMPT

Fruits: apple, orange , strawberry, peach, plum, grape, pineapple, mango

Vegetables: onion, garlic, broccoli, cabbage, spinach, arugula, collard greens, zucchini, carrots

Meat:  beef, lamb, pork, veal

Poultry: chicken, turkey, goose, duck

Seafood: tuna, mackerel, salmon, anchovy, lobster, sardines, oysters

Eggs: yolk and egg whites

Soy foods: tofu, tempeh, natto, miso

Legumes: black beans, kidney beans, lentils , kidney beans, chickpeas

Whole grains: barley, buckwheat, quinoa, couscous, wheat, farro, oats

Nuts: Almonds, walnuts, pistachios, cashews, Brazil nuts, hazelnuts

Seeds: chia seeds, flax seeds, sunflower seeds, pumpkin seeds

Milk alternatives: lactose-free milk , rice milk, almond milk, oat milk, coconut milk, cashew milk, hemp milk

Lactose-free yogurts:  coconut yogurt, almond milk yogurt, soy yogurt, cashew yogurt

Healthy oils:  Avocado, olive oil, sesame oil, coconut oil

Herbs and spices: turmeric, thyme, rosemary, basil , dill, mint

Beverages: water, tea, brewed coffee, coconut water, fruit juice

What Can We Do?

• If you say you want to consume milk, you can choose products such as lactose-free milk, lactose-free yogurt, lactose-free kefir, lactose-free ayran.

• You can reduce symptoms by making adjustments to your daily diet. If you cannot create an order on your own, you can get support from a nutritionist. If you can make this diet your lifestyle, both your quality of life and your symptoms may disappear.

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