Sep–Oct 2013
singapore health
23
Lactose -intoler ant suf ferers
need no t g dairy pr ive up oducts Find ou t how t o enjoy c plan your di et heese a nd milk so that you c a . By Ng Hui Hui n still
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Get your calcium from these foods Soymilk Oranges Pinto beans Lettuce Dark green vegetables (broccoli, spinach) Fish (sardines, salmon, tuna) Nuts and seeds
o you suffer from diarrhoea, vomiting or abdominal cramps after eating cheese or drinking milk? If you do, you may be lactose intolerant. Lactose intolerance, the inability to digest milk sugar or lactose in dairy products because of an enzyme shortage in the small intestine, is common among Asians. When unprocessed lactose enters the colon, it interacts with normal intestinal bacteria and causes symptoms such as abdominal cramps, bloating, gas, diarrhoea, nausea and vomiting. Fortunately, there is no need to give up dairy products completely. The key is moderation. Most lactose intolerant individuals can still consume some dairy products without having symptoms, as long as they eat or drink only small amounts. If you suspect that you might be lactose intolerant, simply limit the amount of milk products in your diet. If the symptoms disappear, you are probably lactose intolerant. A doctor can also use blood tests and a hydrogen breath test to diagnose lactose intolerance. There is no treatment currently available to improve the body’s ability to process lactose, but the symptoms can be controlled by choosing a diet that limits the consumption of lactose. One should consult a dietitian before avoiding lactose-containing foods, however, as doing so may lead to certain dietary deficiencies. Dairy products contain important nutrients and are rich in calcium. If you are avoiding dairy products, you need to make sure you get enough calcium from other foods to meet your body’s requirements. Lactose intolerance may be hereditary, or it may develop as one ages as a result of bowel injury or gastrointestinal disorders.
Use over-the-counter lactase (the enzyme that breaks down lactose) tablets or drops to help digest dairy products. Choose smaller servings of dairy products. Drink milk with other foods to slow the digestive process and help reduce symptoms of lactose intolerance. Experiment with different dairy products as they contain
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Ingredients (serves 4) 800g
chicken meat, skin removed and cut into pieces
Marinade 1 teaspoon (tsp) chilli powder 1 tsp cumin powder 2 tsp garam masala 25g garlic, ground 1 thumb-size piece of ginger, ground 25ml lemon juice 1 tsp margarine 1 tsp oil ½ tsp salt 4 tablespoon (tbsp) low fat yogurt, whisked Method
Diet Tips
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Tandoori chicken
different amounts of lactose. Yogurt may be tolerated better as the bacteria in cultured milk products naturally produce lactase (see recipe). Check nutrition labels for milk and lactose as they are often added to cereal, instant soups, salad dressings, non-dairy creamers, processed meats, and baking mixes. Lactose is also used in some medications.
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1 Mix the marinade ingredients together. 2 Make shallow cuts on the chicken with a sharp knife. 3 Rub chicken with marinade and set aside for 30 minutes. 4 Preheat oven at 180ºC. 5 Grease baking tray with a little oil. 6 Place chicken on baking tray and put small dollops of margarine on each piece of chicken. 7 Bake chicken for about 25 minutes, or until done. 8 Remove from oven and serve hot. The recipe in this article was adapted from Where is the Fat? Cookbook, published by Dietetics and Nutrition Services, SGH.