How to prevent lactose intolerance

Patients with lactose intolerance will encounter this situation when eating protein powder or milk. When lactose is not absorbed or has not been broken down, it can cause symptoms such as bowel sounds, bloating, abdominal pain, flatulence, discomfort, diarrhea, etc. Some people may also experience belching, nausea, etc. These symptoms are called lactose intolerance. Symptoms of lactose intolerance vary greatly from person to person. Severe lactose intolerance usually occurs within 30 minutes to a few hours after ingesting a certain amount of lactose.

How to prevent lactose intolerance

1. Ingest dairy products in small amounts and frequently. Even individuals with lactase deficiency can tolerate small amounts of milk (120ml to 240ml) without experiencing intolerance symptoms. Limit the total amount of lactose you consume in a day. The general lactose limit is 12 grams. Consuming small amounts multiple times can also reduce lactose intolerance. It is advisable to consume no more than 250ml at one time. As long as you can control the reasonable interval and total daily milk intake each time you drink milk, you can avoid the symptoms of lactose intolerance. Please note that infants and young children with cow's milk allergies should choose goat's milk or other dairy products.

2. It is not advisable to drink milk on an empty stomach. People with lactose intolerance should not drink milk on an empty stomach in the early morning. Symptoms of lactose intolerance may be reduced or eliminated by drinking milk with other foods, such as dairy products with meat and fatty foods.

3. First use fermented milk (especially yogurt) instead of fresh milk. 20% to 30% of the lactose in fermented milk has been degraded, making it easy to digest and absorb. Eating yogurt can also improve lactose indigestion and lactose intolerance, and it is also very convenient to eat.

4. Drink goat milk. The lactose content of goat milk is lower than that of cow's milk, and it is rich in ATP (adenosine triphosphate), which can promote the decomposition and conversion of lactose, so it is less likely to cause "lactose intolerance" after drinking it. For the baby's digestive system, it is recommended to drink goat's milk. Goat milk is more nourishing to the stomach than cow milk, and its nutrients are relatively richer than cow milk.