Lactose Intolerence

Lactose Intolerance is one of the most common forms of food intolerance and is the inability to digest the milk sugar lactose. Simply put it is a condition that arises due to a decrease in the enzyme produced in the small intestine called lactase which is responsible for digestion of lactose. (carbohydrate, sugar present in milk.) This inability is often accompanied by diarrhea, gas, nausea, flatulence and bloating which causes severe discomfort. It is generally considered as harmless but can put one in an uncomfortable space.

Lactose intolerance is characteristically an individual specific disorder which can occur at varying degrees of tolerance. One of the most common misconceptions about being lactose intolerant is that one needs to completely give up on dairy foods as part of its management. However, most people who have lactose intolerance can comfortably consume certain dairy foods and have few to no symptoms. Through careful research and experimentation, it has been concluded that people with Lactose intolerance have different and improving thresholds for consuming milk and dairy foods. Yogurt, hard cheeses and lactose free milk can be safely consumed. Smaller amounts of regular milk with meals is better suited.

Another common misinterpretation of Lactose intolerance is the confusion of it being similar to cow milk allergy. Lactose Intolerance and Cow Milk allergy are very different from each other. Lactose intolerance results from reduced ability to digest milk sugar lactose, as mentioned above; whereas Cow milk allergy is one of the most common forms of food allergy which is an immune mediated disorder and is observed particularly in the first years of life. Its symptoms are also different from lactose intolerance and includes urticaria, angioedema of the lips and tongue, colicky abdominal pain, vomiting and diarrhea, blood or mucus in stools, malabsorption often associated with failure to thrive and poor weight gain.

It is very important to note that lactose intolerance should not be misunderstood as milk allergy as it would lead to unnecessary restriction in diet as well as essential nutrients in the body. A few positive alterations and minimal consumption of dairy products is best advised. Lactose free products that are readily available in the market are safe to consume.

Alternatives:

You can have nut milks like almond milk, or cashew milk.

You can have nut butters and tofu as an alternative to paneer. 

There are several more vegan alternatives to dairy products from which you can choose.