FITNESS-FRIDAY: All You Need To Know About Lactose Intolerance

SpecialBlog Guest

Rahul: Bro, the gym isn’t a threatening place anymore. Finally, I can see little changes in my thought process after sweating it out in the gym. The way I move and the way I sleep has changed. It’s like I’m actively participating in the daily chores.

Siddharth: Okay! That’s so good to know!

Rahul: But, there’s a slight problem.

Siddharth: Umm, okay and what is that?

Rahul: I don’t know why I’m bloating and having abdominal cramps!

Alright guys, this problem which Rahul just mentioned, is called “Lactose intolerance”. It is very common and is said to affect around 75% of the world population.

What is Lactose Intolerance?

Lactose intolerance is the inability to digest the milk products or the lactose which is the main carbohydrate in milk products. It is caused by a deficiency of the intestinal enzyme, named lactase that splits lactose into two smaller groups – glucose and galactose and is used up as the energy. But the lactose which isn’t digested is responsible for the gas in your colon (Large Intestine). It means the food which is undigested or unabsorbed moves into your colon or large intestine causing the signs and symptoms of lactose intolerance.

What is Lactose?

According to Google and many researchers, it is the sugar, present in milk. It is a disaccharide containing glucose and galactose units.

Well, do you like milk? I mean, I like milk and synonymously there are many who like to have milk products but maybe the body doesn’t like it. And it lets you know by these symptoms – bloating, abdominal cramps, acidity, nausea etc. You will be wondering and want to ask if I’m in my right mind. How can I advise or motivate you to go the gym and at the same time ask you do not have milk products if you’re lactose intolerant? That is because avoiding lactose means avoiding dairy which is high in nutrients like Vitamin A, B12 and D. And these nutrients are very important for your bone strength as they prevent you from bone fractures and pain in joints as you grow older.

Dairy products that contain lactose:

  • Cow’s Milk
  • Yogurt
  • Butter
  • Goat’s Milk
  • Cheese
  • Ice-cream

Products which contain some part of lactose

  • Bread and Baked products
  • Biscuits, cookies and pancakes
  • Chocolates and candies
  • Cakes
  • Ready or processed foods

This guy i.e. me, has gone nuts. Yes, I have and I have a solution for it or an alternative to dodge this intolerance like Jim Carrey and build a body like Dwayne Johnson (my favourite). Of course when you avoid milk products, you’re missing on major nutrients but you can tolerate small amounts of lactose. Products like yogurt, butter and cheese are better tolerated than milk products. Makes sense?

So here are the few products and tips if you’re a lactose intolerant.

  • Whey Isolate protein instead of any other protein.
  • Gluten-free lactose-free EpigamiaArtisanal curd or yoghurt– It is fresh, creamy and delicious, Just like home-made curd. It works as a probiotic and improves your gut and digestion.
  • Calcium-fortified foods such as juices (Orange juice), almonds, soy or oats milk. But, remember they are more like supplements than natural sources of calcium.
  • Almond butter
  • Tofu- Enough calcium in a ½ serving
  • Broccoli, kale and soya beans

So, the bottom line is if you remove dairy products from your diet then you have to figure out a way to keep your nutrient level from other sources. If you still have any doubts or any suggestions, the you can drop your messages below in the comment section. Hustle up.

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