Are you a fan of yogurt but suffering from lactose intolerance? Actually, having lactose intolerance does not mean that you have to say goodbye to dairy forever. In fact, some dairy foods are easier to digest than others, such as aged cheese and yogurt. It is because during the processing has broken down some of lactose. Even, some experts say that yogurt can be used to relieve lactose intolerance. Can you use yogurt for lactose intolerance? Is it true?
This article will give you the answer for that question. But, before that, learn some basic information about lactose intolerance and yogurt. Take a look at WikiYeah.com!
Lactose Intolerance: Definition, Causes and Symptoms
This is a common digestive issue that the body is not able to digest lactose, which is a kind of sugar majorly found in milk as well as dairy products.
The symptoms of lactose intolerance often develop in a few hours of eating food or consuming drink that has lactose.
These might include diarrhea, flatulence, bloated stomach, stomach rumbling, stomach pains and cramps, and feeling sick. Your symptoms’ severity and when they happen will depend on the amount of lactose that you consume.
In fact, some people can still drink milk without having any symptoms while others are unable to drink milk at all.
The causes of lactose intolerance are mainly due to lactose. Lactose has to be broken down into 2 simple sugars, glucose and galactose, for the human body to use them for different purposes, including energy. The enzyme lactase produced in large quantities by your intestines in infancy, breaks down lactose.
It is said that lactase production will reduce significantly after the age of 2. Upon consuming foods having lactose, it will not be digested in the small intestine. As it passes to the large intestine, the gut bacteria will ferment lactose, leading to lactose intolerance symptoms.
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Who Is At Risk Of Lactose Intolerance?
In the US, it was shown that some racial and ethnic populations tend to be more likely to suffer from lactose intolerance than others, including American Indians, Hispanics/Latinos, African Americans, and Asian Americans.
Is It Good To Use Yogurt For Lactose Intolerance?
When it comes to yogurt for lactose intolerance, you may wonder does it really work, right? In fact, Greek yogurt can be used for lactose intolerance relief. This sounds strange but it does work. Like all natural dairy products, Greek yogurt also has lactose. However, because Greek yogurt has been strained 3 times to eliminate the whey, so much of lactose is removed as well.
Non-fat plain Green yogurt has less than 4 grams of lactose per 6-ounce serving. This amount is more than ½ of what the regular non-fat yogurt has, which is approximately 14gr per 6 ounces. Milk, on the other hand, has 11gr of lactose each cup. This helps qualify the Greek yogurt as a low lactose dairy product. In addition to that, probiotics – the live active cultures – inside Greek yogurt can also help digest lactose for you. According to studies, probiotics in yogurt could alleviate lactose intolerance symptoms and other health issues related to digestion. It is because they modify the microbiota’s metabolic activity in the colon. Thus, despite Greek yogurt is not free of lactose, it is still perfect if you are suffering from lactose intolerance and want to begin introducing lactose into your diet.
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Positive Effects Of Probiotics On Lactose Digestion
When you are lactose intolerance a little bit, the live active cultures – named probiotics – found in Greek yogurt will help you digest lactose much more easily and even aid you in building up a bigger tolerance to the lactose. Thus, if you take probiotics on a daily basis, such helpful bacteria will be present in your intestine in order to support the digestion process.
How To Use Yogurt For Lactose Intolerance
People experiencing lactose intolerance could consume products like cheese or yogurt in a proper amount because they can bring down the lactose levels. The high-fat foods usually have lower levels of lactose in compared with low-fat products. The fat could slow down lactose stage occurring in your own digestive system.
Add yogurt with live cultures (especially Greek yogurt) to your diet. Those live cultures will help break down lactose and healing gastrointestinal issues
Note: Do not choose frozen yogurt because it is not helpful.
Or, you can also consume high-fat cottage cheese or hard cheese such as cheddar or Swiss cheese.