Which of the following would be a good calcium source that would not cause symptoms in adults with lactose intolerance?
OverviewRead the ingredients on food labelsWhat is lactose intolerance?Lactose intolerance is the inability to digest lactose, the sugar primarily found in milk and dairy products. It is caused by a shortage of lactase in the body, an enzyme produced by the small intestine that is needed to digest lactose. While lactose intolerance is not dangerous, its symptoms can be distressing. Show
Who is affected by lactose intolerance?For most people, lactose intolerance develops over time as the body produces less lactase. It is estimated that 36% of Americans and 68% of the world population have some degree of lactose intolerance. Lactose intolerance affects people from certain ethnic populations and races—such as Latin Americans, African-Americans, Native Americans, Asians, East Europeans and Middle Easterners—more than others. How do I know if processed foods contain lactose?When buying food, read the ingredients on food labels carefully. Ingredients derived from milk that contain lactose include:
Also avoid items that state "may contain milk" on the food label. Depending on the severity of your symptoms, you may need to avoid or limit foods containing these ingredients. The following ingredients come from milk and do not contain lactose:
Lactose is also present in about 20% of prescription medications, such as birth control pills (oral contraceptives), and about six percent of over-the-counter medications, such as some tablets for stomach acid and gas. Viactiv® calcium chews contain lactose and should be avoided while following a lactose-free diet. These medications usually affect only people with severe lactose intolerance. Ask your healthcare provider which medications contain lactose, and read the labels on over-the-counter medications to check their lactose content. Foods that contain lactose in small quantities include:
Symptoms and CausesWhat causes lactose intolerance?Lactose intolerance is caused by a shortage of lactase in the body, an enzyme produced by the small intestine that is needed to digest lactose. Certain digestive diseases (such as Crohn’s disease, ulcerative colitis, and celiac disease), stomach or intestinal infections, and injuries to the small intestine (such as surgery, trauma, chemotherapy, or radiation therapy) may reduce the amount of lactase available to process lactose properly. If the small intestine is injured, lactose intolerance may be temporary, with symptoms improving after the intestine has healed. What are the symptoms of lactose intolerance?Symptoms of lactose intolerance include nausea, cramps, gas, bloating, or diarrhea within 30 minutes to 2 hours after consuming milk or dairy products. Symptoms occur because there is not enough lactase being produced by the body to digest the lactose consumed. The severity of symptoms varies, depending on the amount of lactose an individual person can tolerate. Some people may be sensitive to extremely small amounts of lactose-containing foods while others can eat larger amounts before they notice symptoms. Diagnosis and TestsHow is lactose intolerance diagnosed?The most common test for the diagnosis of lactase deficiency is the hydrogen breath test. This test is done at an outpatient clinic or doctor's office. In practice, many doctors will ask patients who suspect they have lactose intolerance to avoid milk and dairy products for 1 or 2 weeks to see if their symptoms subside, and will then confirm the diagnosis with the hydrogen breath test. The hydrogen breath test measures the amount of hydrogen in the breath after drinking a lactose-loaded beverage. Management and TreatmentHow is lactose intolerance treated?Lactose intolerance is easily treated. The goal of treatment is to control symptoms through dietary changes. People with lactose intolerance can usually find a level of lactose-containing foods that will not produce symptoms. You can learn through trial and error what amount and type of lactose-containing products you can tolerate or you can temporarily eliminate all lactose-containing foods from your usual diet using a Lactose-Free Diet, then gradually add them back to find your level of tolerance and comfort. For trial and error, try having smaller portions of your usual dairy foods, substituting them with lactose-free dairy products, or consuming milk and dairy products with meals because lactose may be better tolerated when eaten with other foods. Further, you may be may notice better tolerance of certain dairy foods that contain lower amounts of lactose, such as cheese, yogurt and cottage cheese. Living WithLactose-free dietIf desired, a lactose-free diet should be followed for two weeks. If symptoms have subsided after the 2-week strict diet, gradually add foods with lactose back into the diet slowly and monitor tolerance. You may be able to tolerate up to 12 grams of lactose at one time. Lactose content of milk and milk productsHigh-lactose foods The following foods contain approximately 5-8 grams of lactose:
Low-lactose foods The following foods contain approximately 0-2 grams of lactose:
Tips for adding lactose foods back after a lactose diet:
How can I maintain a balanced diet?Milk and dairy products are a major source of calcium, an essential nutrient for the growth and repair of bones and teeth throughout life. Calcium is also essential for blood to clot normally, muscles and nerves to function properly, and the heart to beat normally. People who are lactose-intolerant don't necessarily have to consume milk and dairy products to get the calcium they need to maintain proper nutrition. If you have trouble consuming enough calcium-rich foods in your daily diet, talk to your healthcare provider or a Registered Dietitian about taking a calcium supplement. The amount of calcium you will need from a supplement will depend on how much calcium you are consuming through food sources. The following foods contain calcium:
Which of the following would be a good calcium source that would not cause symptoms in an adult with lactose intolerant?Hard Cheeses Have Less Lactose
They can often eat calcium-rich hard cheeses without having any symptoms. Hard cheeses, such as Swiss or Parmesan, have less lactose than soft cheeses, like Feta. Cottage cheese is also a lower-lactose option that's a good source of calcium.
How do you get calcium if you are lactose intolerant?10 Ways to Get Calcium if You're Lactose Intolerant. Start the day with oatmeal. ... . Get enough vitamin D. ... . Have an orange. ... . Snack on nuts. ... . Try tofu. ... . Have a side of beans. ... . Don't forget leafy greens. ... . Add seeds to your diet.. What foods are good for lactose intolerance?Top picks include:. Spinach.. Canned salmon or sardines with bones.. Calcium-fortified orange juice.. Raw broccoli.. Canned white tuna.. Calcium-fortified soy milk.. Dark green leafy vegetables.. Almonds.. Which of the following would you recommend for a person with lactose intolerance?Over-the-counter tablets or drops containing the lactase enzyme (Lactaid, others) might help you digest dairy products. You can take tablets just before a meal or snack. Or the drops can be added to a carton of milk.
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