If you've ever felt bloated, gassy or nauseated after drinking milk or eating ice cream, you might be lactose intolerant. Feel the same way after eating fruit or something containing table sugar? Then you might be fructose intolerant. These conditions aren't fun, but they don't have to limit your diet completely.
Lactose Intolerance
If you are lactose intolerant, according to the National Institutes of Health, your body is deficient in an enzyme called lactase, which helps digest lactose in the small intestine. Lactose is a sugar found in milk and other dairy products. Symptoms of lactose intolerance include abdominal pain and bloating, gas, diarrhea and nausea after consuming dairy products. Being lactose intolerant is not the same as being allergic to milk; if you are lactose intolerant, you may still be able to eat small amounts of dairy products without any discomfort, while those who are allergic must avoid them completely.
Fructose Intolerance
Fructose is another type of sugar, this one found in fruits, honey and basic white sugar. The body converts sorbitol, a type of sugar alcohol, into fructose during digestion. Therefore, any foods containing fructose or sorbitol should be avoided, according to MayoClinic.com. The term "fructose intolerance" can refer to one of two conditions: hereditary fructose intolerance, the lack of an enzyme that breaks down fructose; or fructose malabsorption, a less serious difficulty digesting fructose. The symptoms of fructose malabsorption are similar to those of lactose intolerance, while hereditary fructose intolerance, which is rare, can cause liver and kidney damage due to the body being unable to break down much sugar.
What to Eat
If you're lactose intolerant, registered dietitian Gloria Tsang recommends avoiding dairy products or taking a lactase supplement such as Lactaid before consuming dairy. Lactose-free milk is another alternative, as are soy milk and products made from it, such as soy ice cream and soy cheese. Take a calcium supplement to ensure you're getting enough of this important mineral. For fructose malabsorption, MayoClinic.com says to avoid fruit, any food item containing high-fructose corn syrup, honey, plain sugar or sucrose and any "low-carb" or "low-sugar" product containing sorbitol. A doctor can prescribe a special diet for those afflicted with hereditary fructose intolerance.
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