{"id":2623,"date":"2023-11-23T16:35:53","date_gmt":"2023-11-23T16:35:53","guid":{"rendered":"https:\/\/www.sutyo.com\/discover-the-cheeses-you-can-eat-even-if-you-are-lactose-intolerant\/"},"modified":"2023-11-23T16:35:53","modified_gmt":"2023-11-23T16:35:53","slug":"discover-the-cheeses-you-can-eat-even-if-you-are-lactose-intolerant","status":"publish","type":"post","link":"https:\/\/www.sutyo.com\/tr\/discover-the-cheeses-you-can-eat-even-if-you-are-lactose-intolerant\/","title":{"rendered":"Discover the Cheeses You Can Eat (Even if You Are Lactose Intolerant)"},"content":{"rendered":"
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\"Chris<\/p>\n<\/figure>\n

For dairy lovers, lactose intolerance is a gut bloating, bathroom-visiting drag. But it doesn\u2019t have to be. \u201cThe biggest misconception is that people [who are lactose intolerant] cannot have dairy,\u201d says Dr. Chris Cifelli, senior vice-president of nutrition research for the National Dairy Council<\/a>. It\u2019s not dairy but lactose, the naturally occurring sugars found in dairy, that upsets their digestive system. For most, dairy products that contain little to no lactose\u2014natural hard cheeses, Greek- and Icelandic-style yogurts, and lactose-free milk\u2014are safe to enjoy without the uncomfortable symptoms associated with drinking milk or eating ice cream.<\/p>\n

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What is Lactose Intolerance?<\/strong><\/h2>\n

Lactose intolerance is not an allergy, explains Jessica Sylvester, lead dietitian and founder of Florida Nutrition Group<\/a> in Boca Raton, Florida. Gastrointestinal distress to dairy sugars \u201cdeveloped as an evolutionary mechanism to wean babies off breast milk as they got older.\u201d This explains why young children rarely have symptoms associated with lactose intolerance; the condition tends to develop later in life.<\/p>\n

But some adults who believe they are lactose intolerant may not actually be. It\u2019s likely they are lactase non-persistent, instead. Lactase non-persistence occurs when the body\u2019s production of lactase, the enzyme that breaks down the lactose in dairy, decreases with age. In other words, it\u2019s the lack of lactase that leads to lactose intolerance, says Sylvester.<\/p>\n

Researchers believe that more than 65%<\/a> of the global population currently has some level of lactase non-persistence or lactose intolerance. In the U.S., the estimate is around 36%, according to Cifelli, with the highest rates found in communities whose heritage traces to regions outside of Europe and the Near East where traditional diets included little, if any, dairy.<\/p>\n

The intensity of lactase non-persistence varies from individual to individual. Research conducted by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) suggests that many people who are lactase non-persistent or lactose intolerant can handle some dairy, up to 12 grams of lactose daily<\/a> or a cup of milk.\u00a0<\/p>\n

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\"Parmigiano<\/p>\n<\/figure>\n

Dairy Products Low in Lactose<\/strong> <\/h2>\n

Most people with lactose intolerance or lactase non-persistence can also tolerate dairy products that are naturally low in lactose. Hard cheeses such as cheddar, colby, Swiss, mozzarella and Monterey Jack \u201care virtually lactose-free,\u201d Cifelli explains. Additionally aged cheeses such as Parmigiano Reggiano are virtually lactose free. At less than 1 mg lactose per 100 grams<\/a> even the Italian Ministry of Health allows it to be labeled as such.\u00a0<\/p>\n

\u201cNinety percent or more of the lactose in milk is removed along with the water and whey during the cheesemaking process. The remaining lactose is fermented into lactic acid<\/a>.\u201d Hard cheeses contain less than one gram of lactose per 1.5 ounce serving. Butter, cream, cream cheese, and lactose-free products also all have less than one gram of lactose per serving.<\/p>\n

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\"Burrata\"<\/p>\n<\/figure>\n

Cheese Versus Milk<\/strong> <\/h2>\n

While soft, fresh and processed cheeses\u2014cottage cheese, ricotta, burrata and others\u2014contain significantly more lactose<\/a> than hard cheeses, they still have far less than that found in milk, yogurt and ice cream: 1 to 6 grams\/serving versus 6 to 14 grams\/serving. According to the NIDDK\u2019s recommendations, most people experiencing lactase non-persistence or lactose intolerance should be able to handle at least one, if not multiple, servings of these types of low-lactose foods each day.\u00a0<\/p>\n

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\"Milk\"<\/p>\n<\/figure>\n

This is good news for more than just the taste buds of those who experience GI distress after consuming dairy. \u201cReducing consumption of dairy foods due to concerns about lactose intolerance can result in a lower consumption of milk\u2019s nutrients and the health benefits they provide,\u201d says Cifelli, and plant-based alternatives don\u2019t always provide a good substitute for calcium, protein, phosphorus, potassium and others. While supplements and the increased consumption of high-calcium foods like canned fish and dried beans can help fill the void, adding a small amount of lactose to the diet also provides those much-needed nutrients.<\/p>\n

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How to Manage Lactose Intolerance<\/strong> <\/h2>\n

Although lactose intolerance is incurable, many people may be able to improve their condition by ingesting small amounts of low-lactose dairy over time. There may even be a way to prevent it from developing altogether. \u201cEvolution suggests that if we grow up eating dairy and raise our kids to eat and drink dairy, they will be less likely to stop producing lactase,\u201d says Sylvester.\u00a0<\/p>\n

Those currently experiencing the gas, bloating and diarrhea commonly associated with lactose intolerance or lactase non-persistence can be tested for the condition by a doctor<\/a>. Confirming the presence of lactose intolerance and determining the severity of the condition can help you to come up with management strategies that don\u2019t require giving up many of the dairy foods you love.<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

For dairy lovers, lactose intolerance is a gut bloating, bathroom-visiting drag. But it doesn\u2019t have to be. \u201cThe biggest misconception is that people [who are lactose intolerant] cannot have dairy,\u201d says Dr. Chris Cifelli, senior vice-president of nutrition research for the National Dairy Council. It\u2019s not dairy but lactose, the naturally occurring sugars found in … Okumaya devam et “Discover the Cheeses You Can Eat (Even if You Are Lactose Intolerant)”<\/span><\/a><\/p>","protected":false},"author":1271,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[395],"tags":[],"class_list":["post-2623","post","type-post","status-publish","format-standard","hentry","category-milk-and-diary"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/posts\/2623","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/users\/1271"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/comments?post=2623"}],"version-history":[{"count":0,"href":"https:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/posts\/2623\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/media?parent=2623"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/categories?post=2623"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sutyo.com\/tr\/wp-json\/wp\/v2\/tags?post=2623"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}