Lactose intolerance occurs when your body has problems digesting lactose, a sugar found in milk and other dairy products. The small intestine produces an enzyme called lactase that breaks down lactose.
Want a "recipe" for smoother digestion? Try these nine tips. They'll help you prevent symptoms such as bloating, belching, or burning.
Of course, if you have any digestive symptoms that persist, see your doctor.
1. Add Fiber to Your Diet
Fiber is the edible parts of plants that can't be digested. It adds bulk to stool and passes quickly through your intestine, helping prevent constipation.
For smoother digestion, try to add more high-fiber foods, such as:
To prevent the discomfort and pain of lactose intolerance, many people avoid dairy completely. This can make it difficult to get enough calcium and vitamin D, which are important nutrients for healthy bones. Dairy does not have to be avoided by people who have lactose intolerance, however.
In February 2010, the National Institutes of Health (NIH) held a national conference on lactose intolerance. The NIH expressed concerns that a diet that completely excludes dairy creates risks to bone health. Removing all dairy from your diet may put you at an increased risk for osteoporosis, a serious medical condition where bones are weakened.
“Of the three main components of a healthy diet: fruits, vegetables, and sources of calcium, calcium is always lacking,” says Ruth Frechman, registered dietitian and spokeswoman for the American Dietetic Association (ADA). “People who avoid dairy don’t usually get enough of the key nutrients for bone health.”
Osteoporosis: A Silent Threat
Without enough calcium and vitamin D, bones may become porous and weak and may be more prone to fracture -- a condition known as osteoporosis. Many people have no idea that they have osteoporosis until they fracture a bone.
According to the Surgeon General’s report on bone health and osteoporosis, as many as 48 million Americans are affected by reduced bone density. The majority of them (68%) are women. According to the report, by 2020 those numbers could rise to more than 60 million Americans.
Osteoporosis typically has no symptoms. As the disease progresses, it can lead to painful and far more serious conditions. Symptoms of osteoporosis include: