Milk is often consumed as a breakfast beverage. Pure milk is rich in protein and calcium, and both the elderly and children can drink it. However, some people experience diarrhea after drinking milk. So, how can you prevent diarrhea from drinking milk?
I. Diarrhea is caused by lactose intolerance
The main carbohydrate in dairy products is lactose. After a healthy person drinks milk, lactose is broken down by the enzyme lactase in the small intestine and absorbed by the body. However, people with lactose intolerance lack the lactase enzyme, so lactose cannot be broken down. This leads to an increase in osmotic pressure in the intestines, and at the same time, intestinal bacteria break down the lactose, producing large amounts of short-chain fatty acids and hydrogen gas, which irritate the intestines, causing abdominal pain, bloating, and diarrhea.
Data shows that about 50% of the world's population has lactose intolerance, which is more common among Asians and Africans, with a 5% to 30% occurrence rate among Caucasians. Among people whose main source of protein is from plants, the rate of lactase deficiency is as high as 90% or more. Congenital lactose intolerance is very rare. The main cause of lactose intolerance is not drinking milk consistently over a long period.
II. How to prevent diarrhea from drinking milk
1. Consume fresh milk in small amounts and multiple times, such as by diluting the milk with water before drinking, or drinking a 250ml serving of milk in two separate sittings.
2. Drink milk with other foods, such as with oatmeal or bread, or drink it after a meal.
3. Substitute milk with yogurt, because 20% to 30% of the lactose in yogurt has already been broken down, making it easier to digest and absorb. Moreover, lactic acid bacteria in yogurt can help break down lactose and protein in the intestines, promoting digestion.
4. Drink low-lactose milk.