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lactose intolerance symptoms

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Humans are the only living beings that consume milk after infancy. Every other animal you can think of that consumes milk, just consumes its mother’s milk as a tiny baby, but once they grow up, they move on to eating other things. But we humans love our milk, and our yogurt, and our cheese, and our ice cream. We figured out that we like to keep having it, long after we’re done breastfeeding. But we weren’t necessarily designed to do so, which is why approximately 65 percent of human beings develop some intolerance to lactose after infancy.

Not everyone who struggles with dairy is entirely lactose intolerant. Some individuals can digest limited amounts of certain kinds of dairy. It’s common for many humans to do all right consuming things like yogurt and cheese, but to become sick when they drink whole milk. The fermentation process involved in making something like cheese removes some of the triggering elements that remain in plain milk. But, just because you can eat dairy without becoming violently ill doesn’t necessarily mean your body is happy when you have it – it may be trying to find other ways to let you know it wants you to cool it on the quesadillas and buttery mashed potatoes. Here are signs you don’t do well on dairy.

lactose intolerance symptoms

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You suffer from inflammation

A particular sugar found in milk has been said to trigger the oxidative response in the body, which can, in turn, lead to mild inflammation. Over time, this inflammation can lead to things like chronic joint pain, digestive issues, eczema, or runny eyes. Overall, you don’t want inflammation persisting in the body because it makes you vulnerable to certain illnesses.

lactose intolerance symptoms

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A simple swap

If you love milk in your cereal, lattes, oatmeal, and more, there are several nutritious options available today. Flaxseed milk actually has more calcium than cow’s milk, making it a good choice if you drink milk for this important nutrient. If you just want something that tastes the most like cow’s milk, almond milk is your best bet. Oat milk and hemp milk compare but can be pricier.

lactose intolerance symptoms

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Skin problems

Milk contains two proteins called casein and whey, which release a hormone in the human body that can trigger breakouts. So if you’re seeing acne problems, itchy skin, a blotchy complexion, eczema outbreaks, or have overall sensitive skin, even though you’re following your dermatologist’s advice to a T, it could be the dairy you’re consuming.

lactose intolerance symptoms

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A simple swap

If you can’t live without cheese, there are fortunately many options to keep you satisfied. Nut cheeses, like those made with cashews and almonds, are a great choice and many health food stores even have varieties of every kind, ranging from “aged” varieties to creamy spreads. If you can’t handle soy or nuts, Daiya vegan cheese is void of both.

lactose intolerance symptoms

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Constipation

If you eat a lot of dairy and are regularly backed up, the two factors could be related. Dairy is very high in fat, which the body doesn’t process particularly well, and completely void of fiber. That means it struggles to move through your digestive system, at multiple points and can cause constipation. It can cause this, even in those who don’t necessarily have a dairy sensitivity.

lactose intolerance symptoms

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A simple swap

If you enjoy yogurt for breakfast or an afternoon pick-me-up, there are several plant-based options available. Should protein be your priority, oat milk yogurt is a good choice, offering six grams of protein in a six-ounce serving. If it’s calcium you’re after, 3/4th a cup of soymilk yogurt can give you roughly 20 percent of your daily recommended value of calcium, plus seven grams of protein.

lactose intolerance symptoms

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Runny nose

If your nose is constantly running and you don’t have seasonal allergies or a cold, your diet may be to blame. Casein, the same protein in dairy products that can trigger acne-causing hormones also promotes mucus production and has histamine-creating properties. Should you notice your nostrils run like a faucet right after your daily bowl of cereal and milk, your diet could be to blame.

lactose intolerance symptoms

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A simple swap

When a recipe calls for melted butter, the same amount of melted coconut oil can do the trick. We say melted because, at room temperature, coconut oil congeals and forms a consistency similar to firm butter. When butter is called for in baking to add moisture, you can often add applesauce and get the same effect.

lactose intolerance symptoms

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Itchy throat; swelling lips

Remember how we said dairy has a protein that creates a histamine effect in the body? That can result in a terribly itchy throat, or swelling lips. Sometimes these symptoms show up in a big way, but sometimes they’re subtle, and you’ll just notice a small tingle in your throat or on your lips after consuming dairy.

lactose intolerance symptoms

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A simple swap

If ice cream is your treat of choice, there is a plant-based option for you. If you want simple vanilla ice cream, coconut milk-based varieties will taste the most like the real thing. Cashew-based ice cream is thicker and creamier, and good for varieties with add-ins like cookie dough, nuts, or pretzels. Soy ice cream can taste quite a bit like soy, so it’s best for varieties like rich chocolate or peanut butter, where the soy flavor is masked.

lactose intolerance symptoms

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Gas

If you produce so much gas after having dairy that you need to open some windows or simply excuse yourself, you may have a problem with dairy. A little bit of gas can happen after a meal, but if you have particularly, um, aromatic gas that goes on for hours after you consume dairy, you’re likely very sensitive to it.

lactose intolerance symptoms

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A tip for eating moderate amounts

When paying attention to how your body reacts to dairy, also note when you have it with or without other foods. Consuming dairy products along with other foods (like adding granola and berries to your yogurt rather than having it alone, or having your glass of milk with a snack) can reduce sensitivity. Having dairy with other foods slows down the digestion of the dairy, which could help your body better process it.

lactose intolerance symptoms

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Tracking symptoms

Simply recognizing some of these symptoms doesn’t necessarily mean you have a sensitivity to dairy. Pay attention to how your body reacts in the thirty minutes to two hours following dairy consumption. Note what sort of dairy it was, and how much of it you ate. You may find that you can tolerate up to a certain amount of certain types of dairy without a reaction, but that your body has a “ceiling” for its tolerance.

lactose intolerance symptoms

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Lactose intolerance in African Americans

Some research suggests that the two groups most likely to develop lactose intolerance are African Americans and Asians. These groups see it at a rate of 75 to 95 percent, versus white individuals who are only seeing it at rates of 18 to 26 percent. Also, note that it is hereditary – but both your parents must carry the faulty gene in order to pass it onto you. If both of your parents struggle with dairy, there is a good chance you do, too.

lactose intolerance symptoms

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Tips for living with lactose intolerance

If you do know you are sensitive to dairy or lactose intolerant, never be shy to ask your server at a restaurant to provide you the full ingredients lists for your food items – note that many vegetables are sautéed in butter, and salad dressings often contain cream. Bring dairy relief pills everywhere you go, just in case you might consume dairy. And talk to a nutritionist about which essential nutrients you’ll need to replace if you are going to quit dairy.