Gillian McKeith's Food Bible (273 page)

LACTOSE INTOLERANCE

Individuals who are lactose intolerant are unable to digest the milk sugar lactose. Digestion of lactose requires the enzyme lactase. Lactase may be deficient or absent in those with lactose intolerance.

Lactose intolerance usually results in unpleasant digestive symptoms when products containing lactose are eaten. Diarrhea, bloating, flatulence, and discomfort are common. Children with lactose intolerance may also suffer from vomiting and failure to gain weight. Caucasians are the least likely group to suffer from lactose intolerance. It is common in adults of all other racial groups.

While most dairy products contain lactose, fermented products, such as yogurt and kefir, have had most of their lactose digested by the bacteria during the fermentation process.

CAUSES MAY INCLUDE

Genetics.

Damage to the digestive tract caused by other digestive problems such as celiac disease, gastroenteritis, or colitis.

Action plan

Add plenty of nondairy calcium-rich foods to your diet. There are lots to choose from.

EAT/DRINK

Kale, bok choy, broccoli, romaine lettuce, savoy cabbage, Tuscan kale, almonds, hazelnuts, figs, sesame seeds, tahini, chickpeas, alfalfa, oats, fish, and soy, which are all good sources of bioavailable calcium.

Add the seaweeds dulse and wakame, also good sources of vitamin C, to soups, stews, and casseroles.

Eat magnesium-rich foods to ensure correct uptake of calcium: Swiss chard, dark green leafy vegetables, white beans, broccoli, tofu, pumpkin seeds, avocados, bananas, brown rice, dulse and kelp seaweeds, millet, almonds, hazelnuts, and alfalfa sprouts.

Rice, oat, and soy milk and soy yogurts.

AVOID

Dairy products except fermented ones. Cheese, milk, and cream should all be avoided. Butter may be tolerated, as it is purely the fat of the milk without the sugar content. Beware of low-fat yogurt, as often skim-milk powder is added to the yogurt to thicken it. These yogurts, therefore, contain lactose and would not be recommended.

SUPPLEMENTS

You could take a magnesium supplement, as it mobilizes calcium and people are often deficient in this essential mineral.

It should be possible to include enough calcium in your diet, but if you decide to take a supplement, choose an absorbable form such as citrate, rather than carbonates, which are not well used by the body.

The enzyme lactase can be added to dairy products before consuming them to aid the breakdown of lactose. Avoidance of dairy products is preferable. Probiotics such as lactobacillus acidophilus may also help.