Lactose Intolerance: Symptoms and Dairy-Free Alternatives

Lactose intolerance occurs more or less often depending on the origin. You can read here which symptoms can indicate a lactose intolerance and which alternatives there are to milk.

Lactose intolerance is very common around the world

About half of the world’s population is lactose intolerant. In fact, it’s genetic conditionallywhether you can tolerate lactose in adulthood or not.

If you are lactose intolerant, is missing the enzyme lactase in your small intestine. This enzyme normally breaks down lactose. If it is missing, the lactose moves further into the large intestine, where it is metabolized by the intestinal flora. This creates gases and liquids can accumulate.

There is good news for Northern and Central Europeans: due to the dairy industry that began 7500 years ago and the keeping of dairy cows, one has developed in our latitudes Milk tolerance beyond infancy developed.

Symptoms of lactose intolerance

Frequent Symptoms of lactose intolerance are:

• Bowel winds and Flatulence
• Abdominal pain and cramps
• Nausea and vomiting
• diarrhea

These symptoms always occur when lactose is consumed – usually 15 minutes to two hours after eating. Other, non-specific symptoms include tiredness and exhaustion. If you get these symptoms when consuming dairy products, it could be an indication of a possible lactose intolerance. To know exactly whether or not you are lactose intolerant, you should seek medical advice.

Lactose-free alternatives to dairy products

If you are lactose intolerant, you should consume as little milk sugar as possible. However, small amounts of lactose can be noisy DGE still be ok.

There are these dairy-free alternatives:

• There are now many for cow’s milk plant-based milk alternatives such as soy, rice, oat or almond milk, which you can easily make yourself.
• Yoghurt is also available based on soy, coconut or lupine, for example, or you make vegan yogurt yourself.
• If you use margarine as a butter substitute, you should look carefully: Many products contain palm oil or Pollutants – even organic products. So it is better to do a quick research before buying which one Margarine palm oil free is and which is not.
• Many types of cheese are lactose-free. The longer a cheese has matured, the less lactose it contains. So you can eat Appenzeller and old Gouda without hesitation. Are dairy-free alternatives with a similar taste Yeast flakes or vegan cheese.
• Milk products are often found in sweets and finished products. Instead of whole milk, if you are lactose intolerant you should use Fairtrade dark chocolate and take a close look at the label. Finished products are generally not advisable because they are usually unhealthy and have a poor ecological balance. Better cook yourself.

Read more on Utopia:

• Advice: Which milk is healthy? When is it unhealthy?
• Is Milk Healthy? – 5 arguments against milk
• Milk price in the cellar: buy fair brands now