Lactose Intolerance is a condition wherein an individual can’t completely digest the sugar present in milk, known as lactose. When such individuals consume dairy items, it causes them diarrhoea, bloating and gas.
In Ayurveda, there is an explanation of a condition called Grahani, in which symptoms of Lactose intolerance are discussed. ‘Dugdha Asamyata’ is the term for lactose intolerance in ayurvedic text.
Lactose Intolerance is caused by an imbalance in dosha, which prompts an imbalance in the Agni. When Agni cannot digest the lactose totally, lactose intolerance manifests.
What is lactose intolerance and how can it be prevented?
The name for the sugar in milk is lactose. When your body is unable to break down all of the lactose found in your food, you are called lactose intolerance. The following symptoms are indicative of lactose intolerance:
- Stomach pain
- Stomach cramps
What foods are lactose-free?
Dairy products like:
- Ice cream
The following items are listed on food labels that may contain lactose such as – Milk, Solids from milk, Powdered skim milk, Cream, Buttermilk, Malted milk, Whey lactose, Curds and Margarine
There are some foods that could contain lactose-hidden sources, such as– Breads, Candies, Cookies, Cold cuts, Hot dogs, Bologna, Sauces and gravies, Dessert mixes, Cream soups, Frostings, Chocolate drink mixes and Salad dressings
Living with lactose intolerance: How to Manage your dietary patterns?
- Use small quantities. You don’t have to eliminate all dairy foods completely. Some people can eat small amounts of dairy products and not experience any side effects. A food log can be useful. You can keep track of your food and drink and note any symptoms. You might be able to eat yogurt and harder cheeses, as they may contain less lactose.
- Look for lactose free and reduced-lactose dairy products. These products can still allow you to enjoy dairy products. These products can be discussed with your doctor or dietitian.
- Use lactase enzyme supplement. These supplements can be purchased over-the-counter. Preventing symptoms by taking the recommended dose when you first drink or eat dairy products can be helpful. These supplements should be discussed with your healthcare provider. Before you take any supplements, make sure to check with your pharmacist if you’re taking any other medications.
How does the body meet its calcium and vitamin D requirements?
Strong bones and healthy teeth require calcium and vitamin D. You may not be getting enough vitamin D and calcium from your diet if you don’t consume milk or milk products. For more information on your body’s vitamin D and calcium needs, consult your doctor or dietitian.
Daily intake of calcium according to the age
- Infants 0 to 6 months 200 mg/day
- Babies 6 to 12 months 260 mg/day
- 1 to 3 years old 700 mg/day
- 4 to 8 years old 1000 mg/day
- 9 to 13 years old 1300 mg/day
- 14 to 18 years old 1300 mg/day
- 14 to 18 years old, pregnant/lactating 1300 mg/day
- 19 to 50 years old, pregnant/lactating 1000 mg/day
- 19 to 30 years old 1000 mg/day
- 31 to 50 years old 1000 mg/day
- 51 to 70 years old males 1000 mg/day
- 51 to 70 years old females 1200 mg/day
Foods to include in daily diet:
Fruits: Apples, Berries, Plums, Grapes
Vegetables: leafy green vegetables, cabbage, okra, onion, broccoli, kale, garlic, spinach, arugula, zucchini, carrots and collard greens.
Whole Grains: barley, quinoa, oats
Nuts: Almonds, Hazelnut, Apricots
Milk alternatives: rice milk, almond milk, oat milk, coconut milk, hazelnut milk
Lactose free yogurt: Soya yogurt, coconut based yogurt,
Beverages: black tea, green tea, and ccf tea
Herbs and spices: turmeric, arecumin, coriander, fennel and saffron
Treatment for lactose intolerance is simple.Dietary changes are the means by which symptoms can be controlled during treatment.
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Author of the Blog: Dr.Ronak Naik
Expert Review By: Dr Smita Pankaj Naram