Lactose Intolerance: Foods That Contain Lactose, Causes, & More Bloating Diarrhea Symptoms tend to develop 30 minutes to two hours after drinking milk or eating dairy products. The severity of symptoms varies, depending on the amount of lactose the person ate or drank and the amount the 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. What Foods Contain Lactose? The most common foods that are high in lactose include dairy products such as milk, ice cream, and cheese. Lactose is also added to some foods, such as bread and baked goods, cereals, salad dressings, candies, and snacks. Foods that contain whey, curds, milk by-products, dry milk solids, and nonfat dry milk also contain lactose. Lactose is also present in about 20% of prescription medications , such as birth control pills (oral contraceptives ), and about 6% of over-the-counter medications, such as some tablets for stomach acid and gas. Who Gets Lactose Intolerance? Lactose intolerance is extremely common.

It is estimated that 30 to 50 million Americans have some degree of lactose intolerance. Certain racial and ethnic populations are more affected than others, including 50% of Hispanics; 75% of African Americans, Jews, and Native Americans; and 90% of some Asian populations. What Causes Lactose Intolerance? For most people, lactose intolerance develops naturally as they grow older. The small intestine often begins to produce less lactase after age two. Certain digestive diseases such as Crohn's disease , C eliac disease (a digestive disease that damages the small intestine and interferes with absorption of nutrients from food), infections, and injuries to the small intestine can also reduce the amount of lactase available to process lactose properly. Continued How Is Lactose Intolerance Diagnosed? Usually lactose intolerance is diagnosed based on symptoms and relief of those symptoms when avoiding dairy products. However, certain tests for lactose intolerance may be used to help confirm the diagnosis. Many doctors will ask patients who suspect they have lactose intolerance to avoid milk and dairy products for one or two weeks to see if their symptoms subside. One of the following tests may be given to confirm the diagnosis.

Milk challenge test: A milk challenge is a simple way of diagnosing lactose intolerance. A person fasts overnight and then drinks a glass of milk in the morning. Nothing further is eaten or drunk for three to five hours. If a person is lactose intolerant, the milk should produce symptoms within several hours of ingestion. Hydrogen breath test: The hydrogen breath test measures the amount of hydrogen in the breath after drinking a lactose-loaded beverage. Raised levels of hydrogen in the breath three to five hours after ingestion of lactose indicate improper digestion of lactose. Lactose tolerance test: During the lactose tolerance test your blood sugar is measured over a two-hour period after drinking a lactose-loaded beverage. You are required to fast before the test. By measuring the level of sugar in the blood, the test indicates how well the body is digesting lactose. Stool acidity test: The stool acidity test is a test for lactose intolerance in infants and young children. The child is given a small amount of lactose to drink. Lactic acid turns the stool acidic. Therefore, children with lactose intolerance will develop acidic stool after consuming lactose.

Intestinal b iopsy : The most direct test for lactose intolerance is biopsy of the intestinal lining to measure lactase levels in the lining. However, these biopsies are invasive and require specialized analysis that is not available at most doctor's offices. Thus, lactase levels are not usually measured through biopsy except for research purposes. The blood glucose test and hydrogen breath test are not given to infants and very young children, because they may cause severe diarrhea . If an infant or young child is having symptoms of lactose intolerance, your child's health care provider will likely recommend changing from a cow's milk formula to a soy milk formula until the symptoms disappear. Milk and dairy products may be slowly reintroduced at a later time. If needed to confirm the diagnosis, a stool acidity test may be given to infants and young children. Continued How Is Lactose Intolerance Treated? Lactose intolerance is easily treated. People with the condition can usually find a level of lactose-containing foods that will not produce symptoms. Through trial and error, you can determine what amount and type of lactose-containing products you can tolerate.

In addition, you may try consuming small amounts of milk or dairy products with meals because lactose may be better tolerated when eaten with other foods. Also, you may be better able to tolerate certain dairy products that contain less sugar, including cheese, yogurt, and cottage cheese. The active cultures in yogurt produce some lactase enzymes to help digestion. For people who get symptoms from very small amounts of lactose, over-the-counter lactase enzyme replacement ( Lactaid ) can be used. Lactase enzyme replacement converts lactose into its more digestible simple sugar components: glucose and galactose. The enzyme replacement is taken along with food to help digest lactose. Lactose-free milk, cheese, and other dairy products are also available at many supermarkets. Can I Get Enough Calcium If I'm Lactose Intolerant? 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 .

The following nondairy foods are good sources of calcium and don't contain lactose: Vegetables Lettuce greens such as spinach and kale Seafood Lactose Intolerance Lactose Intolerance Intolerancia a la lactosa At your best friend's sleepover party last weekend, everyone pigged out on cheese pizza and ice cream. Then they flopped on their sleeping bags for a night of DVDs. You were having a great time, but after about an hour you started feeling awful. First your stomach felt really full — almost too full. Then it started to ache and you had a lot of gas — phew! Before long, you were running to the bathroom because you had to poop and you couldn't wait! Oh, no! You hadn't been feeling sick before, and no one else felt yucky. So why was your stomach in knots? Maybe you have lactose intolerance (say: LAK-tose in-TAHL-er-ents). What Is Lactose Intolerance? People who have lactose intolerance have trouble digesting (say: dye-JES-ting) lactose, a type of sugar found in milk and other dairy foods.

Lactose intolerance does not mean you are allergic to milk, but you will probably feel bad after drinking milk or eating cheese, ice cream, or anything else containing lactose. As with everything else you eat, your body needs to digest lactose to be able to use it for fuel. The small intestine normally makes a special substance called lactase (say: LAK-tase), an enzyme that breaks lactose down into simpler sugars called glucose (say: GLOO-kose) and galactose (say: guh-LAK-tose). These sugars are easy for your body to absorb and turn into energy. People with lactose intolerance do not make enough lactase in their small intestine. Without lactase, the body can't properly digest food that has lactose in it. This means that if you eat dairy foods, the lactose from these foods will pass into your intestine, which can lead to gas, cramps, a bloated feeling, and diarrhea (say: dye-uh-REE-uh), which is loose, watery poop. A lot of people have lactose intolerance, but no one has to put up with feeling awful.

If you have lactose intolerance, you can learn to watch what you eat and your doctor may suggest medicine that can help. continue Who Gets It and Why? Between 30 million and 50 million people in the United States have lactose intolerance. That means at least 1 out of every 10 Americans is lactose intolerant. Many cases of lactose intolerance are genetic (say: juh-NET-ik). That means that something in these people's genes makes them more likely to develop it. The condition is more common among some groups of people — about 90% or more of Asian Americans and Native Americans are lactose intolerant, and up to 80% of African Americans and Hispanic Americans get symptoms whenever they eat dairy foods. If you belong to one of these groups, you're also more likely to develop lactose intolerance while you're young. People can also develop lactose intolerance for other reasons. Sometimes another illness may keep the intestine from producing enough lactase. For example, people with inflammatory bowel disease (IBD) , such as Crohn's disease, or other long-term problems that affect the intestines are often lactose intolerant.

People can also develop lactose intolerance if they're taking certain medicines or just had an infection that caused diarrhea. Luckily, this type of lactose intolerance doesn't usually last long. Even if you don't have trouble with lactose now, there's a chance you might someday. Why? Because your body starts making less lactase when you're around 2 years old. The older you get, the more likely it is that you could have trouble digesting dairy foods. Got Lactose Intolerance? If you have lactose intolerance, your body will usually start acting up within 2 hours of eating or drinking something that has lactose in it. Not everyone reacts in the same way — or within the same amount of time — because some people can handle more lactose than others can. But when your body starts trying to digest the food, you'll begin to feel yucky. If you once got a sick feeling in your stomach after gulping down a glass of milk, that doesn't mean you have lactose intolerance. But if you get an upset stomach every time you drink a milkshake, snack on ice cream, or eat a slice of cheesy pizza, there's a good chance that's what it is.

Lactose intolerance can start suddenly — even if you've never had trouble with dairy products or other foods containing lactose. previous continue What Will the Doctor Do? If you and your parent think you might have lactose intolerance, the next step is to see your doctor. After hearing about your symptoms and doing a physical exam, your doctor may ask you to stop eating dairy for a period of time. If your symptoms improve on a dairy-free diet, but happen again when you try dairy again, there's a good chance you are lactose intolerant. The doctor also can test your breath to see if you show signs of lactose intolerance. No, the doctor won't sniff to see if your breath smells stinky! He or she will check your breath for hydrogen (say: HYE-druh-jun) — a gas you cannot see or taste. When lactose isn't digested, the bacteria that normally live in the large intestine use it and make hydrogen gas. To test the amount of hydrogen, the doctor will have you drink something with lactose in it. You'll be asked to blow into a mask or bag to check the hydrogen level in your breath about every 15 minutes during the test.

If it's high, you might have lactose intolerance. If you're diagnosed with lactose intolerance, your doctor will talk to you about the best ways to treat it and help you feel your best. You will play a big part in how you feel because it's up to you to watch what you eat. You might want to keep a list of foods that make you feel sick, so you can steer clear of them in the future. Talking with a dietitian (say: dye-uh-TIH-shun) — someone who specializes in food and nutrition — could help you decide what to eat and what not to eat. The doctor also might suggest a kind of medicine you can take when you eat dairy products and other foods containing lactose. This medicine, which contains the lactase enzyme, comes in drops or pills and can be bought in drugstores and supermarkets. If you take it right before eating foods that cause you trouble, it usually helps your body digest the lactose. previous continue Living With Lactose Intolerance Some people with lactose intolerance must avoid all foods containing lactose, but others can eat certain dairy foods. Many people can drink lactose-free milk that has added calcium. Ask your doctor if this could be a good choice for you.

If you are new to lactose intolerance, start by figuring out what's best for you to eat. Again, a nutritionist can help you plan healthy meals that contain little or no lactose. When you do eat dairy products, stick with foods that have smaller amounts of lactose in them, such as aged cheeses, including cheddar. Yogurt that contains live cultures is more easily digested because it contains healthy bacteria that produce lactase. Even if you're lactose intolerant, you may be able to handle smaller portions of your favorite dairy products. It also may help to eat a food that does not contain lactose along with a food that does, so have some fruit with your bagel and cream cheese! If you have lactose intolerance, make sure you still get enough calcium from foods like tofu, leafy green veggies (spinach is a great choice), lactose-free milk, and juices or soy milk that have added calcium. Eating a healthy diet that includes many different kinds of food should do the trick. If you can't seem to get enough calcium in your diet, your doctor may recommend a calcium supplement. You also need to get the right amount of vitamin D , which helps your body use calcium.

You may also take a lactase enzyme supplement. Taking this before eating food that contains dairy will help your body digest the lactose sugar in dairy so you don't have pain, cramping, bloating, gas or diarrhea. And if you're trying to cut out lactose, you'll have to cut out more than milk. Remember to check food labels because many packaged foods have added lactose, and sometimes it's tricky to figure out which ones do. Watch out for ingredients like butter, cheese, cream, dried milk, milk solids, powdered milk, and whey, for example. If you're not sure about an ingredient, ask an adult before you try the food. So keep on enjoying your snacks and meals, but choose your foods and drinks wisely so you'll feel good before and after you eat! Problems Digesting Dairy Products? Problems Digesting Dairy Products? Raw Milk and Lactose Intolerance Does your stomach churn after you drink milk? Do you have diarrhea soon afterward? If so, you may be lactose intolerant. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) estimates that 30 to 50 million Americans are lactose intolerant.

Being lactose intolerant means you can't digest lactose—the natural sugar found in milk and other dairy products. People who cannot digest lactose have a shortage, or deficiency, of an enzyme called lactase, which is produced in the small intestine. Lactase breaks down milk sugar into two simpler forms of sugar, which are then absorbed into the bloodstream. back to top Intolerance is Not Allergy Lactose intolerance is not the same as a milk allergy, says Kavita Dada, Pharm.D., a senior health promotion officer in the Food and Drug Administration's (FDA's) Division of Drug Information. "For most people with lactase deficiency, it's a discomfort." People who have trouble digesting lactose can learn which dairy products and other foods they can eat without discomfort and which ones they should avoid. But a food allergy—an abnormal response to a food triggered by the immune system—can be life-threatening. People with food allergies must avoid certain foods altogether. People with food intolerances can often eat small amounts of the offending foods without having symptoms.

back to top Symptoms When there is not enough lactase to digest the lactose in the foods a person eats or drinks, the person may have gas nausea diarrhea These symptoms typically occur within 30 minutes to two hours after consuming food containing lactose. Some illnesses can cause these same problems, but a health care professional can do tests to see if the problems are caused by lactose intolerance or by another condition. back to top Who Becomes Lactose Intolerant? Lactose intolerance is more common in some ethnic groups than others. NIDDK estimates that up to 75% of all adult African Americans and Native Americans and 90% of Asian Americans are lactose intolerant. As people age, their bodies produce fewer lactase enzymes, so most people don't have symptoms until they are adults. Most people inherit the condition from their parents. Lactose intolerance is not very common in children under two years of age, unless the child has a lactase deficiency because of an injury to the small intestine. If you think your infant or child may be lactose intolerant, talk to your child's pediatrician.

back to top Managing Lactose Intolerance There is no treatment to make the body produce more lactase enzyme, but the symptoms of lactose intolerance can be controlled through diet. Most older children and adults do not have to avoid lactose completely. People have different levels of tolerance to lactose. Some people might be able to have a tablespoon of milk in a cup of coffee with little or no discomfort. Others have reactions that are so bad they stop drinking milk entirely. Some people who cannot drink milk may be able to eat cheese and yogurt—which have less lactose than milk—without symptoms. They may also be able to consume a lactose-containing product in smaller amounts at any one time. Common foods with lactose are milks, including evaporated and condensed creams, including light, whipping, and sour ice creams margarines candies and other snacks Dietary supplements with lactase enzyme are available to help people digest foods that contain lactose. However, FDA has not formally evaluated the effectiveness of these products, and you may want to ask your doctor if these supplements are right for you. back to top Look at Labels "Lactose-free" or "lactose-reduced" milk and other products are widely available in grocery stores.

These products may be fortified to provide the same nutrients as their lactose-containing counterparts. There is no FDA definition for the terms "lactose free" or "lactose-reduced," but manufacturers must provide on their food labels information that is truthful and not misleading. This means a lactose-free product should not contain any lactose, and a lactose-reduced product should be one with a meaningful reduction. Therefore, the terms lactose-free and lactose-reduced have different meanings, and a lactose-reduced product may still contain lactose that could cause symptoms. Lactose-free or lactose-reduced products do not protect a person who is allergic to dairy products from experiencing an allergic reaction. People with milk allergies are allergic to the milk protein, which is still present when the lactose is removed. Look at the ingredient label. If any of these words are listed, the product probably contains lactose: milk whey curds Highly sensitive individuals should also beware of foods labeled "non-dairy," such as powdered coffee creamers and whipped toppings. These foods usually contain an ingredient called sodium caseinate, expressed as "caseinate" or "milk derivative" on the label, that may contain low levels of lactose.

back to top Testing for Lactose Intolerance A doctor can usually determine if you are lactose intolerant by taking a medical history. In some cases, the doctor may perform tests to help confirm the diagnosis. A simple way to test at home is to exclude all lactose-containing products from your diet for two weeks to see if the symptoms go away, and then reintroduce them slowly. If the symptoms return, then you most likely are lactose intolerant. But you may still want to see your doctor to make sure that you are lactose intolerant and do not have a milk allergy or another digestive problem. back to top Tips for Consumers If you are lactose intolerant, try lactose-free milk or dairy products lower in lactose, such as yogurt and cheese. You may be able to consume dairy products in small amounts without symptoms. Consume milk or other dairy products with other foods. This helps slow down digestion, making it easier for your body to absorb lactose. If you're eating few or no dairy products, ask your doctor or dietitian if you are getting enough calcium in your diet. You may need to take dietary supplements with calcium to keep your bones healthy.

back to top Raw Milk and Lactose Intolerance FDA warns consumers not to drink raw, or unpasteurized, milk. "Raw milk advocates claim that pasteurized milk causes lactose intolerance," says John Sheehan, Director of FDA's Division of Plant and Dairy Food Safety. "This is simply not true. All milk, whether raw or pasteurized, contains lactose, and pasteurization does not change the concentration of lactose nor does it convert lactose from one form into another." Raw milk advocates also claim that raw milk prevents or cures the symptoms of lactose intolerance. Arguing that raw milk contains Bifidobacteria, they claim these microorganisms are beneficial (probiotic) and create their own lactase, which helps people digest the milk. "This is not true, either," says Sheehan. "Raw milk can contain Bifidobacteria, but when it does, the bacteria come from fecal matter (animal manure) and are not considered probiotic, but instead are regarded as contaminants." Drinking raw milk will still cause uncomfortable symptoms in people who are correctly diagnosed as being lactose intolerant.

But worse than this discomfort are the dangers of raw milk, which can harbor a host of disease-causing germs, says Sheehan. "These microorganisms can cause very serious, and sometimes even fatal, disease conditions in humans." This article appears on FDA's Consumer Update page , which features the latest on all FDA-regulated products. March 4, 2009 PERSONAL HEALTH - ENZYME DEFICIENCY IS THE REASON MANY CAN'T DIGEST MILK - NYTimes.com PERSONAL HEALTH; ENZYME DEFICIENCY IS THE REASON MANY CAN'T DIGEST MILK By JANE E. BRODY Published: May 5, 1982 MILK is indisputedly the ideal food for infants and an excellent food for young children. But as people get older most lose their ability to digest it fully. This happens because intestinal production of the enzyme lactase declines with age in all but a small segment of the world's population. Lactase is needed to split the two-part milk sugar lactose into its component sugars, glucose and galactose, so that they can be absorbed through the intestinal wall. Adult lactase deficiency is so common that it is considered the normal state of human affairs.

Only in northern Europeans and their descendants and in two African tribes do most adults retain their childhood ability to digest lactose. An estimated 30 million Americans cannot digest lactose properly, and among certain ethnic groups - blacks, Asians, Mediterraneans, Jews, southern and central Europeans and American Indians - 70 percent or more have difficulty digesting lactose as adults. The Problem. When someone with a lactase deficiency consumes large amounts of a lactose-containing food at one time, much of the sugar passes undigested through the stomach and into the intestines, where it absorbs a lot of water and becomes food for intestinal bacteria that form gases and acids. This often results in such symptoms as abdominal bloating, flatulence, cramps, loose stools and watery diarrhea. Because a direct relationship between consumption of milk products and symptoms may be hard to detect, many people suffer silently for years, perhaps blaming various other foods for their discomfort and avoiding the suspected culprits. It's hard for many sufferers to consider that so innocent and wholesome a food as milk could be the cause of their misery. Others see doctor after doctor seeking in vain an explanation for their discomfort. Sometimes they are misdiagnosed as suffering from bowel disease.

Occasionally, when no disease is found, they are told they have an emotional disorder. However, once the problem is properly identified, it can nearly always be kept under control, and usually without giving up the consumption of nutritious dairy products. Milk and milk products are excellent sources of essential nutrients: phosphorus, potassium, riboflavin, vitamin B-12, and artificially added vitamin D and vitamin A. But the most crucial of milk's nutrients is calcium, the mineral necessary for strong bones and teeth. Few popular foods rival dairy products as a calcium source. Two cups of milk supply three-fourths of the recommended daily amount of calcium for preteen-age children and nonpregnant adults. Only sardines eaten with the bones are a better source of calcium. Vitamin D is needed for the body to absorb calcium and nearly all milk is fortified with this vitamin. In the United States, milk and milk products supply three-fourths of all dietary calcium. In part because Americans today drink much less milk than in the past, many people fall short of the recommended daily intake of calcium.

In fact, many experts in bone disease say the daily recommended amount of calcium is too low; they suggest that adults should consume the calcium equivalent of a quart of milk a day, between 1,000 and 1,200 milligrams of calcium a day. A chronic calcium shortage can result in a disease called osteoporosis, a weakening of the bones that is epidemic among older Americans and is responsible for the fractures that commonly afflict older people. Not everyone with a detectable lactase deficiency gets symptoms of lactose intolerance, as the difficulty in digesting milk sugar is called. Most people who would react to a large dose of lactose can consume small amounts at a time, especially if it is part of a meal. Thus, the milk added to coffee is not usually a problem, and many lactose-intolerant people can comfortably drink a glass of milk at the end of a meal. Furthermore, some cases of lactose intolerance are not a permanent problem built into the genes. A temporary lactase deficiency can follow a diarrheal illness, radiation therapy to the abdominal area and treatment with certain anti-inflammatory drugs and antibiotics.

Lactase deficiency can also result from stomach surgery and disorders like celiac disease, cystic fibrosis, tropical sprue, cholera, irritable colon, Crohn's disease and ulcerative colitis. Diagnosis. There are many ways to diagnose lactose intolerance. One of the simplest is to see if symptoms disappear when all sources of lactose are eliminated from the diet, and whether they return when lactose is again consumed. Dr. Norman S. Rosensweig, gastroenterologist at St. Luke's-Roosevelt Hospital Center in New York, suggests another easy test: consume two glasses of milk at one time in the morning on an empty stomach and take note of the resulting symptoms. Those with lactose intolerance are likely to react within an hour or two of drinking this amount of milk. The test is best done on a day when you can afford to feel unwell for a few hours. A more sophisticated test involves measuring the amount of hydrogen in the breath following a dose of lactose. The hydrogen comes from digestion of the lactose by intestinal bacteria; the hydrogen gas is absorbed into the blood stream and then exhaled through the lungs. 1 Dr Frank Lipman Got Tummy Troubles? Try Giving Up Dairy.

by Kerry Bajaj Classic symptoms of dairy sensitivity are mucus, respiratory problems, digestive problems (such as gas, bloating, diarrhea, or constipation), fatigue, joint pains, and skin problems from rashes to acne. About 10% of adults are lactose intolerant and many others have difficulty digesting casein from cow’s milk. When casein is not properly digested, it gets into your bloodstream, and the immune system reacts, causing inflammation. There are a number of hormones in an average glass of milk (even the organic and bovine growth hormone free milk) and recently a cocktail of other chemicals were found in a typical glass of milk too. Pasteurization eliminates many of the beneficial components of milk, and homogenization creates fats that are foreign to most human digestive systems. At the Eleven Eleven Wellness Center , we encourage patients to give up dairy products, which includes milk, cheese, cottage cheese, yogurt, butter and non-dairy creamers. By doing this for at least 2 weeks you will give your digestive system a rest and will be able to tell if you are sensitive to dairy.

In my experience of eliminating dairy for a few weeks, I figured out that it bothers my stomach (especially any cream-based soups), so I now avoid dairy and feel much better. If you’re among the many people who don’t tolerate dairy well, don’t despair! Here are some easy alternatives: Milk Substitutes Almond Milk: Almond milk is my favorite of the dairy alternatives. I use a splash in a cup of tea or it’s great in a smoothie. The trick is to choose unsweetened almond milk. Brands that I like are Pacific Natural Foods or Blue Diamond Almond Breeze – choose organic if possible. You should be able to find almond milk at Whole Foods, in your health food store or even your supermarket. It’s also easy to make your own almond milk: Soak 1 cup of raw almonds for at least 4 hours or overnight. Then strain the water and add the almonds to your blender with 3 cups of filtered water. Blend for several minutes until smooth. Then you will strain through a cheesecloth, refrigerate the milk and use within 3 days. You can also make cashew milk in the same fashion. Enjoy! Rice Milk: Rice milk is also a great choice.

The consistency is a bit thinner (more watery) than almond milk, but some people prefer it and of course it’s a good alternative if you have a nut allergy. Hemp Milk: Hemp milk has a nice creamy consistency. It is made with hemp seeds which are nutritional powerhouses – they are a good vegetarian source of protein and essential omega 3 and 6 fatty acids. Goat’s Milk: Though technically a dairy product, goat’s milk is more easily digested by many people who are sensitive to cow’s milk. We recommend that you take all dairy products out of your diet for at least two weeks, and then you can introduce some goat milk and see if you’re able to digest it without a problem. Cheese, Butter and Yogurt Daiya is a dairy-free cheese substitute that you can check out. We also find that many people tolerate goat cheese, sheep’s milk feta or buffalo mozzarella better than sheep from cows. For butter, you may be fine with small amounts of butter, or you can try Earth Balance Natural Spread . For yogurt alternatives, you can try a yogurt made from coconut milk such as So Delicious or Turtle Mountain brands. Ice Cream What fun is life without ice cream? Not much!

Here are some suggestions to satisfy that craving for something cold and creamy: Smoothies: You can’t go wrong with a refreshing smoothie. I like to make my morning smoothies so thick that I eat them with a spoon. They are the best way to pack in protein, healthy fats, and even greens in an easy-to-digest beverage. Check out this recipe for a Blueberry Pear Smoothie – delicious! We have many more smoothie recipes here . Banana Soft Serve: Check out this amazing recipe for banana soft serve from certified clinical nutritionist Gena Hamshaw. Heaven on earth! Coconut Bliss Ice Cream: This dairy-free ice cream is made with coconut milk and is delicious. Just be aware that it still has a lot of sugar, so this should be an occasional treat not an everyday staple. Check it out at . This should be enough to get you started on your dairy-free journey! If you stay open-minded and get creative about trying dairy alternatives the transition will be easy. If you have questions or need additional ideas for dairy substitutes, email me at Kerry@bewellbydrfranklipman.com . Milk does a Body Good? Parent's Resource Center Milk does a body good?

The billboard says, "Milk Does a Body Good!" For years, the National Dairy Council and your mother told you that milk is good for you and helps make you big and strong. Milk appears to be the answer to a people's prayers. Two cups of nonfat milk give you a big jolt of protein, over 170 calories, almost 80% of your daily calcium needs, and hearty quantities of vitamins. Milk appears to be the answer to a people's prayers. Milk is a central ingredient in many protein shakes and tastes great with cookies or cake. To many people with lactose intolerance, however, milk is a nightmare that causes stomach cramps, bloating, gas and diarrhea. Lactose intolerance is caused by lack of a digestive protein called lactase, which is critical for the breakdown of milk sugar (lactose). People with this condition have difficulty digesting milk products -- a couple of glasses of milk wreak havoc on their digestive systems. To people with lactose intolerance, all the nutrients in the world won't make up for the price they pay for drinking too much milk. Many athletes are confused about lactose intolerance and the role of milk in their diet.

While most are aware of the impressive nutritional content of milk, many are scared away by its potential for digestive-system distress. Two cups of nonfat milk give you a big jolt of protein, over 170 calories, almost 80% of your daily calcium needs, and hearty quantities of vitamins. A common belief is that milk causes bloating in everyone and should be avoided. Unfortunately, many athletes who have no problem digesting milk sugar are missing out on an exceptionally nutritious food source. Here we answer the common questions about milk and bodybuilding. Get the facts before you turn sour on this nutrition basic. What is lactose intolerance, and why can't some people tolerate milk products? Lactose is milk sugar that cannot enter the bloodstream directly from the digestive tract. It must be broken down in the small intestine by an enzyme called lactase to form glucose and galactose before it can enter the bloodstream. If you don't have enough lactase and thus the lactose is not digested properly, the undigested milk sugar moves into the large intestine, where it is consumed by bacteria that live in your digestive tract. There, the lactose can cause your gastrointestinal tract a lot of problems.

It can pull water from the bloodstream into the gut and cause diarrhea. As the bacteria digest the lactose, they produce acids and gas that can cause bloating, cramping and flatulence. Are some people more susceptible to lactose intolerance than others? Because of heredity, about 75% of adults in the world have trouble digesting lactose. The exceptions are northern and some central Europeans, several people from Africa (Fulani and Tussi tribes) and some people from India. The remainder of the world's population has difficulty digesting lactose. The National Institutes of Health estimate that 30-50 million Americans are lactose-intolerant -- about 20% of Caucasians, 70% of African-Americans and American Indians, and 50% of Hispanic-Americans. Intermarriage between races has decreased the number of people who can't digest milk. For example, lactose intolerance in Native Americans and African-Americans has decreased from nearly 100% about 50 years ago to 70% today because of intermarriage with people who have genes that allow them to produce lactase.

The only way you can determine for sure if you have trouble digesting milk is to undergo simple medical tests. SIMPLE TESTS How can you tell if you have lactose intolerance? Two useful medical tests help determine if you have trouble digesting lactose. 1) One test measures the increase in blood-sugar levels after consuming a beverage containing lactose (the equivalent of a quart of milk). If blood sugar levels go up significantly, that means you can digest lactose adequately. 2) A more sensitive test is to measure expired hydrogen gas after drinking milk. Significant elevation of hydrogen gas is evidence that you have trouble digesting lactose. The gas, which is produced by bacteria in the large intestine reacting with the milk sugar, will increase when you don't have enough lactase enzyme to break down the lactose. While you may experience abdominal cramps or diarrhea as a result of the tests, the procedures are not dangerous. Many people who think they have difficulty digesting milk really don't have a problem. Recent studies have shown that lactose intolerance may be confused with other digestive disorders such as acid indigestion, ulcers, irritable bowel syndrome and intestinal gas.

Taking drugs to ward off muscle pain, such as ibuprofen and aspirin, can also upset your stomach. Lactose intolerance is a trendy condition of the '90s. But just because your stomach hurts, don't automatically assume it's because of milk intolerance. If I never had problems digesting milk in the past, can I develop problems in the future? You can develop milk digestion problems at any age. Lactase deficiency can be caused by infectious diarrhea, some drugs, medical treatments such as surgery, radiation or antibiotics, and many diseases that affect the digestive system. You tend to lose your ability to digest lactose with age. By the time you become an adult, you usually don't have the same capacity to digest milk that you did as a child. I love to drink milk but it upsets my gastrointestinal tract. Can I do anything to increase my lactose tolerance? You can improve your ability to digest lactose just the way you can train your muscles. Studies have shown that people with lactose digestion problems who continue to drink milk can tolerate as much as eight ounces of whole milk a day because of adaptations by intestinal bacteria. People can increase their tolerance to milk products by eating fermented products such as cottage cheese, yogurt and hard cheeses.

Products are available that predigest the lactose in the milk and make it almost lactose-free. Completely avoiding milk products may make your problem worse. You need to take in some milk products to maintain the lactose-consuming bacteria. If you totally avoid these foods, you suppress these bacteria while the number of gas-producing bacteria increase. When this happens, you become much more sensitive to lactose in the future. Can consuming milk products with a meal improve lactose tolerance? Yes. Dr. Michael Martini of the University of Minnesota Department of Food Science and Nutrition found that drinking milk with a meal reduced digestive problems in almost 70% of the lactose-intolerant people in the study. Drinking milk with a meal improves lactose tolerance because it slows down the emptying time from the stomach. The lactose enters the intestines more gradually, so it is easier to digest. SPECIAL PRODUCTS Are there lactose digestive aids that will allow me to consume milk products? Many companies market lactose digestive aids containing the nonprescription lactase enzyme B-galactosidase.

These products are taken either orally to help your digestive system break down milk sugar or mixed with milk and then refrigerated for 24 hours while the enzyme breaks down the lactose. The most popular lactose digestive products include Lactaid, Dairy Ease and Lactrase. Researchers at Baylor College of Medicine in Houston found that none of the products they tested had any effects on gas. However, they provided some relief of abdominal cramping and bloating. The researchers noted large individual differences in effectiveness of the products -- some people experienced much relief while others didn't notice any benefit. Is acidophilus milk helpful for people with lactose intolerance? Acidophilus milk is milk with a bacterial culture added. It is often recommended to people with a variety of digestive disorders, such as lactose intolerance, diarrhea and constipation, but studies have not supported its effectiveness. Acidophilus milk is also recommended to enhance large-intestine bacteria. However, the bacteria are largely destroyed by stomach acid before they reach the large intestines. The bottom line is drink acidophilus milk if you like its taste, but don't expect any health benefits. If I'm lactose intolerant, do I have to give up milk products completely?

A recent study in The New England Journal of Medicine by Dr. Michael D. Levitt and coworkers of the Veterans Affairs Medical Center in Minneapolis, Minnesota, showed that many people who thought they had milk digestion problems really didn't. Levitt states that even people who do have a problem can comfortably digest an eight-ounce glass of milk every day, particularly if they drink it with a meal. Another possibility is to drink lactose-reduced milk and milk products. These products, which are found in most supermarkets, include Lactaid and Vitamite. Products such as Mocha Mix Non-Dairy Creamer and Mocha Mix Non-Dairy Frozen Dessert are good nonmilk substitutes for cream and dessert toppings. Severe lactose intolerance is rare, and you may be able to tolerate some products better than others. Thus a bowl of ice cream may cause no problems, while two glasses of milk will cause cramping and gas. Milk products are excellent food sources for people. Experiment with your diet. You will probably be able to include some of these foods in your nutritional program, even if you have problems digesting lactose. CALORIE CONCERNS Why is milk considered so fattening? Because our traditional whole milk is fattening.

Even so-called low-fat milk has considerable fat in terms of percentages of calories. Nowadays all of our favorite milk products, especially milk, yogurt and cottage cheese, are available in nonfat forms. Nutrition-conscious athletes usually choose nonfat and low-fat milk products. MILK & MUCUS Does drinking milk cause mucus formation? Milk has been blamed for increasing mucus secretions since the time of the ancient Greeks. The evidence, however, is mixed. In studies of people with upper respiratory infections (colds), drinking milk had no effects on mucus production. However, in a study conducted at the New York University School of Medicine, people with asthma experienced a decrease in lung function after drinking whole milk but not skim milk. In that same study, milk had no effect on mucus formation or lung functions in people without lung disease. So, unless you have asthma, there is no evidence that milk causes an increase in mucus formation. INTERACTIONS Are there interactions between milk and drugs, such as antibiotics? Milk may alter the effects of some drugs by interfering with their absorption and elimination. For example, absorption of tetracycline is decreased when taken with milk or other dairy products.

Whole milk, because of the higher fat levels, affects drug absorption more than nonfat milk. Milk doesn't affect the absorption of all drugs, however, so it's a good idea to check with your pharmacist about milk's effect on any specific drug. Enteric-coated tablets (pills with a hard outer shell) leave the stomach mainly during the period in between meals (interdigestive period). Drinking milk will nearly triple the amount of time it takes for one of the pills to leave the stomach. That's not a problem if the drug is supposed to be digested slowly. However, it may pose a problem if you want the drug to work rapidly. That's why some pills should be taken on an empty stomach. After eating, the speed with which a coated tablet leaves the stomach is related to the caloric content of the meal. If you take a tablet early in the morning, you may not absorb it until late at night if you eat several meals and snacks during the day. This can alter the way the drug works and possibly cause harmful effects. Does milk affect the absorption of any nutrient? Milk decreases the absorption of iron into the body.

Iron, which is deficient in the diet of many women athletes, is important for the health of blood cells. However, milk is one of the best sources of calcium, which is another essential nutrient. Calcium is critical for building strong bones and preventing bone loss (osteoporosis). Fortunately, the effect of milk on iron absorption is small. The nutritional benefits of milk far outweigh the slight inhibitory effect it has on iron absorption. Milk, particularly whole milk, will delay the rate that food leaves the stomach. For that reason, it is a poor athletic fluid replacement beverage during exercise. When you're not working out, milk has little effect on the absorption of nutrients. Mixing the milk with chocolate may have a small effect on the rate that you digest it, if you have problems with lactose intolerance. However, if you don't have that problem, the added chocolate will have little effect on how quickly you digest the milk. Is milk the best source of calcium? Calcium is important for bone health. Many women athletes don't take in enough calcium, which can lead to loss of bone density, even at a young age. Milk is perhaps the best food source of calcium.

Yet many people are reluctant to drink milk because of perceived problems, such as bloating, mucus formation and high caloric and fat content. Drinking mineral water high in calcium or calcium-fortified orange juice, for example, may be an alternative for people who are lactose intolerant or don't like to drink milk. In most people, their bodies will absorb as much calcium from the mineral water as from milk. Calcium-rich mineral water is a good choice as a calcium supplement for athletes such as distance runners who may be calcium deficient and need to maximize fluid replacement. REFERENCES American Academy of Pediatrics, Committee on Nutrition. Practical significance of lactose intolerance in children: supplement. Pediatrics 86: 643-644, 1990. Consumers Union of United States Inc. Lactose-intolerance remedies. Consumer Reports on Health. 7(3): 29, 1995. Dehkordi N., Rao D.R., Warren A.P. and Chawan C.B. Lactose malabsorption as influenced by chocolate milk, skim milk, sucrose, whole milk, and lactic cultures.

Journal of the American Dietetic Association 95: 484-486, 1995. Suarez F.L., Savaiano D.A. and Levitt M.D. A comparison of symptoms after the consumption of milk or lactose-hydrolyzed milk by people with self-reported severe lactose intolerance. New England Journal of Medicine. 333: 1-4, 1995. Martini M.C. and Savaiano D.A. Reduced intolerance symptoms from lactose consumed during a meal. American Journal of Clinical Nutrition 47: 57-60, 1988. Haas F., Bishop M.C., Salazar-Schicchi J., Axen K.V., Lieberman D., Axen K. Effect of milk ingestion on pulmonary function in healthy and asthmatic subjects. Journal of Asthma 28: 349-355, 1991. Halpern G.M., Van de Water J., Delabroise A.M., Keen C.L., Gershwin M.E.

Comparative uptake of calcium from milk and a calcium-rich mineral water in lactose-intolerant adults: implications for treatment of osteoporosis. American Journal of Preventive Medicine 7: 379-383, 1991. Jackson L.S., Lee K. The effect of dairy products on iron availability. Critical Review of Food Science NutritionM 31: 259-270, 1992. Pinnock C.B., Graham N.M. Mylvaganam A., Douglas R.M. Relationship between milk intake and mucus production in adult volunteers challenged with rhinovirus-2. American Review of Respiratory Diseases 141: 352-356, 1990. Yamreudeewong W., Henann N.E., Fazio A. Lower D.L., Cassidy T.G. Drug-food interactions in clinical practice. Journal of Family Practice 40: 376-384, 1995. Copyright ï¿½ 1997-2003[PRC]. All rights reserved.

Revised: November 14, 2006 Symptoms and causes - Diarrhea - Mayo Clinic Symptoms and causes Signs and symptoms associated with diarrhea may include: Loose, watery stools Urgent need to have a bowel movement When to see a doctor If you're an adult, see your doctor if: Your diarrhea persists beyond two days You become dehydrated You have severe abdominal or rectal pain You have bloody or black stools You have a fever above 102 F (39 C) In children, particularly young children, diarrhea can quickly lead to dehydration. Call your doctor if your child's diarrhea doesn't improve within 24 hours or if your baby: Becomes dehydrated Has a fever above 102 F (39 C) Has bloody or black stools Causes A number of diseases and conditions can cause diarrhea, including Viruses. Viruses that can cause diarrhea include Norwalk virus, cytomegalovirus and viral hepatitis. Rotavirus is a common cause of acute childhood diarrhea. Bacteria and parasites. Contaminated food or water can transmit bacteria and parasites to your body. Parasites such as Giardia lamblia and cryptosporidium can cause diarrhea.

Common bacterial causes of diarrhea include campylobacter, salmonella, shigella and Escherichia coli. When traveling in developing countries, diarrhea caused by bacteria and parasites is often called traveler's diarrhea. Clostridium difficile infection can occur, especially after a course of antibiotics. Medications. Many medications, such as antibiotics, can cause diarrhea. Antibiotics destroy both good and bad bacteria, which can disturb the natural balance of bacteria in your intestines. Other drugs that cause diarrhea are cancer drugs and antacids with magnesium. Lactose intolerance. Lactose is a sugar found in milk and other dairy products. People who have difficulty digesting lactose have diarrhea after eating dairy products. Your body makes an enzyme that helps digest lactose, but for most people, the levels of this enzyme drop off rapidly after childhood. This causes an increased risk of lactose intolerance as you age. Fructose. Fructose, a sugar found naturally in fruits and honey and added as a sweetener to some beverages, can cause diarrhea in people who have trouble digesting it. Artificial sweeteners. Sorbitol and mannitol, artificial sweeteners found in chewing gum and other sugar-free products, can cause diarrhea in some otherwise healthy people.

Surgery. Some people have diarrhea after undergoing abdominal surgery or gallbladder removal surgery. Other digestive disorders. Chronic diarrhea has a number of other causes, such as Crohn's disease, ulcerative colitis, celiac disease, microscopic colitis and irritable bowel syndrome. Complications Diarrhea can cause dehydration, which can be life-threatening if untreated. Dehydration is particularly dangerous in children, older adults and those with weakened immune systems. If you have signs of serious dehydration, seek medical help. Indications of dehydration in adults These include: Types of Milk: including whole, low-fat, skim, fat-free, organic, and rBST-free Dairy milk comes in many varieties to match the wide range of consumer preferences. Do you like your milk creamy but not too rich? Then low-fat milk is a good choice. Do you prefer a light taste and low calories? Then fat-free milk might be for you. Do you have trouble digesting lactose? Then a lactose-free milk might be your best choice. Is your baby a year old and being weaned from the bottle? Then select whole milk for their second year of life. Need boxes of milk to put in your child's lunch box?

The single portion, shelf-stable milk boxes will meet your need. There is a variety and choice to fit every age and lifestyle. The primary types of milk sold in stores are: whole milk, reduced-fat milk (2%), low-fat milk (1%), and fat-free milk. The percentages included in the names of the milk indicate how much fat is in the milk by weight. Whole milk is 3.5% milk fat and is the closest to the way it comes from the cow before processing. Consumers that want to cut calories and fat have multiple options; reduced-fat milk contains 2% milk fat and low-fat milk contains 1% milk fat. Fat-free milk, also called nonfat or skim, contains no more than 0.2% milk fat. All of these milks contain the nine essential nutrients found in whole milk but less fat. The United States government sets minimum standards for fluid milk that is produced and sold. Reduced fat milks have all of the nutrients of full fat milk; no water is added to these types of milk. If you would like to learn more about the saturated fat controversy that has been in the news, check out Is Saturated Fat Bad For You? Maybe Not as Much as Previously Thought .

Milk Processing Most milk undergoes processing before you buy it at the store. The three primary steps include: pasteurization, homogenization and fortification. Pasteurization heats the milk to destroy harmful microorganisms and prolong shelf life. Normal pasteurization keeps milk safer while maintaining its valuable nutrients. Ultra-high temperature (UHT) milk is pasteurized at a much higher temperature to make it sterile. UHT milk is then packed into special containers that keep it safe without requiring refrigeration. After pasteurization, milk undergoes homogenization to prevent separation of the milk fat from the fluid milk. Homogenization creates a smooth, uniform texture. Finally, milk is fortified to increase its nutritional value or to replace nutrients lost during processing. Vitamin D is added to most milk produced in the United States to facilitate the absorption of calcium. Vitamin A is frequently added to reduced-fat, low-fat and fat-free milks. Vitamin A promotes normal vision, particularly helping the eyes to adjust to low-light settings. Check the Nutrients in Milk page for a complete listing of the key nutrients found in milk. Organic Milk All milk must comply with very stringent safety standards and is among the most highly regulated and safest foods available.

Organic milk is produced by dairy farmers that use only organic fertilizers and organic pesticides, and their cows are not given supplemental hormones (rBST). Dairy farmers and producers make many specialty forms of milk to meet consumer preferences and needs. Organic milk is also available as lactose-free and ultra-pasteurized. The organic label is not a judgment about the quality or safety of the milk. As with all organic foods, it's the process that makes milk organic, not the final product. The nutrient content of organic milk is the same as standard milk and offers no additional health benefits compared to standard milk.1 Stringent government standards that include testing all types of milk for antibiotic and pesticide residues ensure that both organic milk and conventional milk are pure, safe and nutritious.2 rBST Free Milk You may have noticed that most milk sold in Calforina is labeled "rBST-free". rBST is a synthetic version of the natural hormone BST (bovine somatotropin). Some dairy farmers choose to give their cows rBST to help increase milk production. Since the milk produced is identical and offers the same nutritional benefits,3 producers are not required to label whether or not their cows are treated with rBST.

However, some producers that do not use rBST often market their milk as "rBST-free" In the early 1990s, after rigorous testing, the FDA approved the use of rBST in milk production and declared the milk from rBST-supplemented cows safe for human consumption. This has been affirmed and reaffirmed by the FDA, World Health Organization, American Medical Association, National Institute of Health and regulatory agencies in 30 countries.4 BST is species-specific, which means that it is biologically inactive in humans. In addition, pasteurization destroys 90% of BST and rBST in milk. The remaining trace amounts of this hormone in milk are broken down into inactive fragments (amino acids) by the gastrointestinal tract. Furthermore, studies linking the hormones in milk to the early onset of puberty are false; both hormones are "cow-specific," meaning they have no effect on the human body. If you are concerned about dairy milk treated with rBST, rBST-free milk is readily available. 1O'Donnell, A.M. et al. Survey of the fatty acid composition of retail milk differing in label claims based on production management practices. J Dairy Sci.

2010 May;93(5):1918-25. 2United States Department of Agriculture. Organic Production and Handling Standards. 2006. Retrieved 14 July 2008. ams.usda.gov . 3Vicini, John et al. Survey of Retail Milk Composition as Affected by Label Claims Regarding Farm-Management Practices. 2008. 1200-1202. 4 U.S. Food and Drug Administration. Report of the Food and Drug Administration's Review of the Safety of Recombinant Bovine Somatotropin. April 23, 2009. This nutrition calculator will help you assess and improve your choices. Signs & Symptoms of Problems Digesting Sugar | LIVESTRONG.COM Signs & Symptoms of Problems Digesting Sugar by MATTHEW BUSSE Last Updated: Oct 07, 2015 Matthew Busse Matthew Busse has pursued professional health and science writing since 2007, writing for national publications including "Science Magazine," "New Scientist" and "The Scientist." Busse holds a doctorate in molecular biology from the University of California-San Diego.

Sugar intolerances can cause many different symptoms. Photo Credit ff-photo/iStock/Getty Images Sugars are the simplest form of carbohydrates found in fruits, dairy products, candy and table sugar. There are several different types of sugars, including fructose, lactose, sucrose and galactose. Your body uses specialized enzymes to digest sugars and produce energy. Certain people may be born without the enzymes needed to digest a particular type of sugar, leading to intolerance of that specific type of sugar. Sugar intolerances can cause different symptoms, depending on the particular type of sugar. Lactose Intolerance Perhaps the most well-known type of sugar intolerance is lactose intolerance. Lactose is a disaccharide sugar molecule composed of glucose and galactose that is found in milk and other dairy products. Lactose intolerance is caused by a deficiency of the enzyme lactase, which breaks lactose down into galactose and glucose. Lactose deficiency often develops after the age of 2, when many people's bodies begin to produce less lactase. The symptoms of lactose intolerance often develop within 30 minutes to two hours after eating dairy products. Common symptoms include excess gas and flatulence, abdominal pain and bloating, diarrhea, and nausea.

Fructose Intolerance Fructose is a monosaccharide, the simplest type of sugar. During digestion, the body breaks fructose down into smaller organic molecules using the enzyme aldolase B. Fructose intolerance is a hereditary condition, meaning people are born without the enzyme aldolase B. Symptoms of fructose intolerance often develop as soon as an infant starts eating formula and food. Frequent vomiting and difficulty eating are often early symptoms. Irritability and excessive sleepiness may also result. In some cases, infants with fructose intolerance may experience convulsions, and may develop jaundice, a yellowing of the skin and eyes. Galactose Intolerance Galactose is another simple monosaccharide, similar in structure to glucose. Galactose intolerance is also usually inherited, and develops early in infants, particularly after ingesting dairy products. The symptoms are very similar to fructose intolerance, including vomiting, poor feeding and failure to gain weight. Irritability, lethargy or excess sleepiness may also develop. Infants with galactose intolerance may also experience convulsions and jaundice.

Sucrose Intolerance Combining the simple monosaccharides fructose and glucose together produces the disaccharide known as sucrose. Pure table sugar or cane sugar is made up of sucrose. The body breaks down sucrose for digestion using the enzyme invertase, which is sometimes called sucrase. Sucrose intolerance can cause symptoms that are similar to lactose intolerance, including excess gas, flatulence and abdominal pain and bloating. Sucrose intolerance can also cause more severe symptoms, such as nervousness, anxiety, heart palpitations and heart arrhythmias. Related Searches Lose Weight. Feel Great Change your life with MyPlate by LIVESTRONG.COM GOAL Gain 2 pounds per week Gain 1.5 pounds per week Gain 1 pound per week Gain 0.5 pound per week Maintain my current weight Lose 0.5 pound per week Lose 1 pound per week Lose 1.5 pounds per week Lose 2 pounds per week GENDER 11 Foods to Avoid During Digestive Problems & Disorders Next Some people treat their bodies like a Ferrari, others, like a clunker.

A Ferrari-fed body is given a healthy diet with the right mix of carbohydrates, fats, proteins, water, salts, vitamins, and soluble and insoluble fiber — all requirements for avoiding indigestion . “If you’re missing any of those, it’s a problem,” says Benjamin Krevsky, MD, associate chief of gastroenterology at the Temple University School of Medicine in Philadelphia. Good fuel enables the body to work more efficiently. When you’re having indigestion, which includes symptoms like nausea and bloating, what not to eat becomes equally important. Here are foods to avoid when you’re having tummy troubles. Dairy Products One food group that can be hard to digest is dairy — mainly because of the sugar lactose found in milk and other dairy products. When lactose isn’t digested properly, such as in people with lactose intolerance , gas and bloating result. If you consume too much lactose, it goes into the large intestine, and diarrhea can develop or worsen. During digestive problems, it may still be okay to eat yogurt and hard cheeses because they have no lactose, or you can try lactose-free milk.

Spicy Foods If you’re experiencing nausea, vomiting, and diarrhea , you’ll want to avoid food choices that stimulate the digestive system, and these include spicy foods, says Jung Kim, a registered dietitian and specialist with Clinical Nutritional Support Services at the Hospital of the University of Pennsylvania in Philadelphia. Spicy foods are “incredibly variable,” says Dr. Krevsky — they have no effect on some people, but cause indigestion for others. In general, you should choose bland foods when you’re having digestive problems, and be sure to avoid spices if you’re sensitive to them. Acidic Foods Tomato sauce and citrus fruits, such as lemons, limes, oranges, and grapefruits, are acidic and can cause digestive problems . Many people don’t realize that carbonated beverages are also acidic — Krevsky says that if you leave a pearl in a glass of soda pop overnight, it will dissolve. When you have an upset stomach, avoid acidic foods, he says. Fatty Foods Fatty foods stimulate contractions in the digestive tract, which, surprisingly, can either slow down the emptying of the stomach and worsen constipation or speed up movement and worsen or lead to diarrhea .

The effect can depend on the type of fat and your tendency toward constipation or diarrhea. When you’re experiencing a bout of indigestion, put low-fat foods on the menu and eat small meals spaced throughout the day, which can put less pressure on your stomach. Avoid high-fat culprits, like butter, ice cream, red meat, and cheese, at least for a while. Fried Foods The problem with fried foods is the same as with fatty foods — they can move, undigested, through the body too quickly, leading to diarrhea, or stay in your digestive tract too long, causing you to feel full and bloated. Many fried foods are low in fiber and take longer to digest. So if you’re dealing with either diarrhea or constipation, you’ll want to avoid fried foods for a while. The conventional wisdom, says Krevsky, is that when you have indigestion, you should avoid fried foods because they tend to slow down the emptying of the stomach. Processed Foods If you’re constipated, avoid processed foods because they lack fiber, which helps regulate bowel movements, Krevsky says.

Processed foods also often contain preservatives and artificial coloring, Kim says, and people with allergies or sensitivities to these additives will feel their effects during digestive problems. Note that some packaged foods contain lactose, which can give you gas and worsen any discomfort you’re already going through. Artificial Sweetener The artificial sweetener perhaps most associated with digestive problems is sorbitol. It is a hard-to-digest sugar found naturally in some fruits, including prunes, apples, and peaches, and is also used to sweeten gum and diet foods. Once sorbitol reaches the large intestine, it often creates gas, bloating, and diarrhea. If you have diarrhea, read food labels so that you can avoid sorbitol, Krevsky says. Alcohol If you’re feeling nauseated, the last thing you should have is an alcoholic drink. “It will probably make you sicker,” Kim says. Nutritionally speaking, alcohol itself is a big zero. It has no protein, vitamins , other nutrients, or “good” carbs. As Krevsky explains, alcohol is toxic to the stomach lining and changes liver metabolism. Drinking too much can cause indigestion, among other health problems. Moderation is key.

Caffeine Caffeine stimulates gastrointestinal tract motility, making contents move more quickly through your system, and excessive amounts can give anyone diarrhea, Krevsky says. So if you already have diarrhea, caffeine will only worsen your digestive problem. He also warns against simply switching to decaf coffee because it still has some caffeine. Remember that tea, soda, and chocolate are other sources of caffeine, and should be put on hold until tummy troubles go away. Sweet or Salty The body doesn’t like trying to digest foods that are super sweet or salty — it likes moderation. When you’re sick, “You want something that’s easily digested,” Kim says. “Some people are affected by sugar levels when they are nauseous.” Chocolate, a sweet-tooth favorite, is a culprit in many digestive problems, including heartburn and the more-serious GERD (gastroesophageal reflux disease) . Spoiled Foods Many refrigerated foods can go bad, such as dated items like eggs, dairy products, and meat. Bacteria such as salmonella and E. coli can also pass from raw meat to veggies and fruits. Eating tainted foods can cause digestive problems or worsen existing ones, such as diarrhea and vomiting.

Be aware of the symptoms of food poisoning — muscle pain, fatigue, and abdominal cramps — because food poisoning can be life threatening, Krevsky says.

Question: What type of sugar, found in milk, do many people have trouble digesting?
Answer: Lactose