LACTOSE
INTOLERANCE
Lactose
is a sugar
found in milk. In the intestine it is broken down by an enzyme called
LACTASE
to smaller sugar molecules that the body can easily absorb.
When
your body
lacks in the lactase enzyme, the milk is not broken down and arrives in
the
large intestine as larger molecules. Bacteria in the large intestine
attack the
sugar & large amounts of gas are released as breakdown
products. The sugar
itself also causes diarrhoea.
Typical
symptoms
that you may have experienced after having dairy products include:
-cramps
-diarrhoea
-bloating/distension
of the abdomen
-rumbling
-nausea
-sometimes:
headaches & vomiting -
less common
Small
quantities of
lactose may cause no symptoms, but if you are very sensitive, you may
experience any of these symptoms with any intake of dairy or
dairy-containing
products.
It
is often better
to use milk products that have been processed and the lactose altered
(Eg
yoghurt), as these alterations may have changed the lactose
sufficiently for it
to be absorbed.
It
is not common
for people to be so intolerant that they cannot tolerate any milk. you
will
have to establish the amounts that you can tolerate without any of the
side
effects occurring.
It
is recommended
that if you are not taking any milk products you should consider using
a
calcium supplement that will provide 500-1000mg of calcium/day. This is
especially important in post-menopausal women who are more susceptible
to
OSTEOPOROSIS.
Adults
in general
do not grow out of being lactose intolerant. You may therefore have to
make
some permanent changes in your eating habits. Although lactose causes
discomfort, ingesting it is unlikely to cause any long lasting ill
effect on
your health.
GENERAL
GUIDELINES: LACTOSE-FREE FOODS
MEAT,
CHICKEN, FISH
USE:
Beef, lamb, veal, pork, chicken,
turkey, fish -->
fried/stewed/boiled/grilled/roasted
AVOID:
Crumbed/creamed meat, fish, chicken
Processed meats, eg
polony, liver sausage,
Sausages
EGGS
USE:
Poached/boiled/fried
AVOID:
Scrambled/omelette - unless made
with water/milk substitutes
DAIRY
PRODUCTS
USE:
Milk substitutes, non-dairy
creamers. Soya milks
Sorbet ices
Try cottage cheese in
small amounts
Mature cheddar cheese -
mixed with other foods
AVOID:
Milk & milk powder - full
cream/low-fat/skim
Yoghurt - introduce into
your diet in small amounts
Ice cream - all
commercial types
Custard -
commercial/homemade
Milk puddings
STARCHES
USE:
Bread & bread rolls - plain
types
Porridges - oats, mealie
meal, mabella, semolina
Cereals - any that do
not contain milk - read label
Potatoes, rice, corn ,
pasta
AVOID: Prepared mixes for cakes, muffins,
waffles, pancakes
Breads containing milk
Breads, pies & tarts
that contain milk
Any breakfast cereals
that contain milk
Mashed potato if made
using milk
Instant potato mixes
VEGETABLES
USE:
All home prepared vegetables -
do not add milk/cream
AVOID:
Creamed/crumbed/buttered vegetables
FRUITS
USE:
All fresh/canned fruits
Pure fruit juices &
pulps
AVOID:
Fruit juices mixed with milk
Any fruit that has been
prepared with milk/cream
SOUPS
USE: Clear soups
Meat, fish & chicken
stock cubes
Consommés
AVOID:
Creamed soups
Any soup with milk added
Any soup with monosodium
glutamate (MSG) added
Chowders
FATS
USE:
Kosher margarines
Oils, shortening
Salad dressings
containing NO milk
Bacon
AVOID:
Margarine, butter
Cream cheese
Salad dressings with
milk/cream
MISCELLANEOUS
USE:
Nuts, peanut butter, olives
Popcorn
Sweets - boiled, jellied
types
Honey, sugar -
brown/white
Jam, marmalade
Carbonated beverages,
fruit squashes
AVOID:
Gravies, white sauce
Chocolates, toffees,
fudge, butterscotch, peppermints
Caramels, chewing gum,
molasses
Instant coffee,
Soft drink powders
Liqueurs
Written
by Sue
Scharf (RD)SA – ‘Dieticians at Work’
