I wonder if there are people around you who never drink milk. Anyway, I know someone who does. According to her, she is lactose intolerant and gets a stomachache after drinking milk, so she only drinks yogurt. What is lactose intolerance? Does being lactose intolerant mean you can't drink milk?
What is lactose intolerance?
Lactose intolerance, in simple terms, is a digestive disorder where the intestine has difficulty digesting lactose, leading to symptoms like intestinal gas, cramps, or diarrhea. It is mainly caused by a deficiency of lactase, the enzyme needed to break down lactose for digestion and absorption by the body.
Does lactose intolerance mean you can't drink milk?
Although we know that people with lactose intolerance experience bloating and abdominal pain after consuming dairy products, this doesn't mean they can't eat any dairy foods. For those with lactose intolerance, they can drink milk, but only in small amounts, such as 12 grams of lactose at a time (equivalent to one glass of milk). If they haven't had dairy for a long time, it's safer to start with a small quantity (60-125 ml at a time).
Moreover, yogurt, cheese, and fermented dairy products contain less lactose than milk. If eating these doesn't cause any adverse reactions, they can be used as a substitute for milk. Additionally, there are several methods to alleviate symptoms after drinking milk.
1. Pairing milk with foods like biscuits or bread can "dilute" the concentration of lactose in milk. A mixed meal can also enhance the churning and mechanical actions of the stomach and intestines, improving lactose absorption and reducing discomfort like bloating.
2. Adding some cereal to your milk is another good idea. However, be aware that cereal contains a lot of dietary fiber, which can promote intestinal motility and might worsen diarrhea symptoms.
3. Consume milk in smaller amounts over multiple occasions. Since the degree of lactose digestion varies among lactose intolerant individuals, some people might not feel discomfort after a small amount of milk, but caution is still advised.
4. You can also add lactase drops to pure milk to improve your body's absorption and digestion of lactose. Furthermore, there are lactase-enriched milk powders available on the market specifically for those with lactose intolerance.