It is a fact of life: bloating happens, and sometimes seemingly without reason. Even if you normally eat a healthy diet, you can suddenly create with a swollen belly. If you regularly deal with the bloating, it is understandable that you want to find out the culinary culprit.
Some people cut out dairy, and this move may make sense. The Mayo Clinic lists milk and dairy products as one of the gas-producing foods that can lead to a bloated feeling, noting that avoiding or reducing the intake of the can to help reduce that bloated feeling.
“Although dairy is one of the healthiest foods that you can eat, it can definitely lead to gas and bloating for some people,” Karen Ansel, R. D. N., author of Healthy in a Hurry: Simple, Wholesome Recipes for Every Meal of the Day, he tells HIMSELF. The main reason why many people suffer after eating dairy products is lactose intolerant, ” she says.
Often assume that this is a milk “allergy”, but it is really a deficiency of an enzyme called lactase, that breaks down the sugar in milk, Ansel explains. “As a result, lactose, the sugar in milk, travel intact in your digestive tract, attract water in your intestines, causing gas, bloating, and a lot of discomfort,” she says.
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But lactose intolerance can vary greatly from person to person, such as which foods cause problems for them, Alissa Rumsey, M. S., R. D., a spokesperson for the Academy of Nutrition and Dietetics, tells ITSELF. “Most people with lactose intolerance can still tolerate certain dairy products such as yogurt and hard cheeses such as Parmesan and Swiss which have lower lactose content compared with the milk,” she says. “A lot of people also have small portions of dairy at a time (if 2 to 4 grams) without a problem.”
However, some people can be incredibly sensitive to dairy, Ansel says, adding that it tends to get worse as people age. “It is not unusual for a person who was always able to drink milk for the development of a bit of lactose intolerance as they get older,” she says.
But none of this means you should immediately swear off dairy. “In fact, is the complete elimination of dairy from your diet can lactose intolerance get worse because your body produces digestive enzymes to break down the food that they are used to the digestive system on a regular basis,” Ansel says. In principle, if you stop exposing your bowels to lactose, it is less and less lactase. If you drink milk or any dairy products, it’s going to be very uncomfortable. Also, because dairy is an important food group, the cutting it entirely means that you want a lower intake of several important nutrients, such as calcium.
The best way to determine whether dairy is the cause of bloating is to play guinea pig. Rumsey recommends cutting way back on dairy for a week or two and see if your bloating goes away. If so, you can slowly start adding small amounts of dairy back into your diet, starting with a low lactose products such as yogurt and hard cheese. If your symptoms return, you know that your threshold for dairy farming.
“You may find that you can enjoy small amounts of milk with no problem, but it is not a large glass,” Ansel says. “A lot of people find that they can drink milk with food, such as a bowl of cereal, but if they drink it only on an empty stomach, they are really gassy.” People who are more sensitive may not be able to have cheese, or they can have hard cheeses such as Parmesan or Swiss cheese, because they have very little lactose, ” she says.
If you cut back on your dairy intake, it is important to ensure that you get calcium from other sources, such as broccoli, kale, okra, kale, almonds and shrimp, Rumsey says. “You can also get calcium from calcium-fortified soy products (soy milk, tofu) and calcium-fortified juices, and cereals,” she adds.
Many dairy products also contain vitamin D, a New York-based Jessica Press, R. D., tells ITSELF, so it is also a good idea to get the vitamin D-rich foods in your diet, such as salmon.
If you are still bloating after lowering your dairy intake or have trouble with the avoid of the total, talk with a doctor or dietician for help, Press says. They should be able to steer in the right direction, give you a breath test to determine whether you are, in fact, lactose-intolerance, and by means of a full-on dairy elimination diet if that’s the right choice for you.