Lactose intolerance does not mean you should be avoiding dairy all together. On Instagram @AndreaHardyRD, I talk all about how to make informed choices around dairy consumption.
DID YOU KNOW – lactose intolerance does NOT mean you have to avoid dairy all together?⠀
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Lactose is a disaccharide made up of 1 molecule of glucose and 1 of galactose. ⠀
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The enzyme, produced by your gut breaks the bonds between these 2 sugars and they are readily absorbed through the gut wall.⠀
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Lactose maldigestion occurs when you don’t produce enough enzymes to break down lactose.⠀
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BUT!⠀
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Lactose maldigestion is NOT the same as lactose intolerance! You may maldigest lactose and not particularly notice. Or you may maldigest lactose and have symptoms of bloating, gas, and diarrhea. That would classify it as an intolerance!⠀
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FACTS:⠀
– most individuals can tolerate ~4-7 grams of lactose a sitting even if they’re intolerant⠀
– the Low FODMAP diet cut off is <1g – which is very conservative but based on study designs with a very low lactose diet in conjunction with other FODMAPs⠀
– many dairy foods are inherently low in lactose. In particular, hard cheeses, and yogurt. While yogurt can be above that 1 gram of lactose in a serving
– the bacteria in yogurt help to break down the lactose you can’t, which may improve digestion in those that are lactose intolerant.⠀
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If you enjoy dairy, you don’t need to entirely restrict it on a Low FODMAP diet. Choose lactose free dairy or naturally low lactose dairy – no need to be hyper-restrictive!⠀
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