1. Lactose Intolerance is a Gas
Lactose is a sugar found in milk and milk products. Lactose is digested by the enzyme lactase, which is produced by cells in the small intestine. When you're lactose intolerant, your body doesn't produce enough lactase to digest the sugar in the milk. Lactose intolerance can cause gas, bloating, abdominal cramps, diarrhea and nausea. The symptoms of lactose intolerance are different for everyone and can range from very mild to severe. Severity of symptoms may also depend on the amount of lactose you've ingested at one time. Your heritage can contribute to lactose intolerance. People of Asian, African and Native American descent are the most likely to have lactose intolerance, with estimates of more than 80 percent of them exhibiting some symptoms. People of northern European descent are the least likely to have lactose intolerance. Aside from dietary changes, people who suffer from lactose intolerance can take a natural enzyme that helps them digest lactose. The enzyme is available without a prescription and comes in pill form or drops that can be added to the milk or milk product.
2. Lactose in Bread?
Lactose only occurs naturally in milk and milk products, which is why milk is the main culprit in producing the symptoms of lactose intolerance. Even though most people only think of milk as it relates to lactose intolerance, many bread products and grains contain added milk products. Some bread has milk brushed on the top before baking to add shine. Richer bread doughs and sweet dough may also contain milk. Prepared foods that contain grain may also contain milk or milk products. Macaroni and cheese is not only a grain, but also contains lactose. The lactose comes from the cheese and the milk to be added during preparation. A chicken and rice casserole is also an example of a grain that contains lactose. The casserole is prepared using milk and will trigger an episode of lactose intolerance in some people. If you are lactose intolerant, stay away from any grains prepared in a cream based sauce.
3. Become a Lactose Detective
Nutrition labels are your friend if you're lactose intolerant. Read the ingredient list carefully to find milk or milk products. Look for the keywords of milk, lactose, milk byproducts, dehydrated milk products, non-fat dry milk powder, dry milk solids, curds and whey to avoid eating foods containing lactose. Some foods that you assume wouldn't have any lactose in might fool you. Non-dairy creamers and non-dairy whipped toppings may contain milk products and could initiate a bout of lactose intolerance. Always read the nutritional label carefully for hidden lactose.
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