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Cooking For Lactose Intolerance

Are you ready to have some fun?

Narrator

We asked registered dietician, Alice Schuler to find some creative ways to prepare foods that can be enjoyed by those with lactose intolerance.

Alice Schuler, clinical nutritionist

I thought we'd do to start today is to do a Jerusalem artichoke pasta with peas

Narrator

Devetress Freeman has a mild form of the digestive disorder:

Devetress Freeman

I was having bloating, cramping, after I ate certain foods and it all linked back to dairy.

Narrator

Limiting dairy has caused her to miss out on getting enough calcium and vitamin D. But there are sensible ways for people with lactose intolerance to get enough calcium and in fact still enjoy dairy products….

Alice

It's a really nice, Greek strained yogurt

Narrator

The star ingredient in this pasta dish is yogurt. While it is dairy – and naturally high in calcium, the active cultures in yogurt neutralize the lactose.

Alice Schuler, clinical nutritionist

See how it says 25%. All you have to do is, which is really nice, is all you have to do is add a zero and what it tells you is you have 250 mg. Calcium in there.

Narrator

Adults need 1,000 to 12-hundred milligrams of calcium a day. The good news is that lactose-free milk and dairy have the same calcium and nutritional benefits of regular dairy. You can also try adding calcium from other sources…

Alice Schuler, clinical nutritionist

There's iron in your pasta

Narrator

And some are fortified with both calcium and vitamin D. Next up: a salad packed with a variety of leafy greens

Alice Schuler, clinical nutritionist

Sometimes we don't know what greens we have available and there's so much out there with the textures and flavors it's kind of fun to play around with them.

Devetress

So what's this?

Alice

This is red leaf. Red leaf. And these are watercress. And this is one cup of Bok Choy

Devetress

I always wondered about this. I've seen it. How do you pronounce it again?

Alice

Bok choy.

Devetress

Bok choy

Alice

All of these are dark green and have calcium.

Narrator

The salad's main attraction: salmon. It's one of the few foods naturally high in vitamin D. Because Alice chose canned – which contains bones – it's also high in calcium. Still..

Alice

It takes a lot of salad to get enough calcium.

Narrator

In fact it takes 4 to 5 of these salad portions to get the same amount of calcium that you'd get in a glass of milk. With the salmon you only need two. More comparisons: it would take 2 ¼ cups of cooked broccoli; 4 ½ cups of raw broccoli to equal the calcium in a glass of milk, a reason many turn to yogurt, cheeses low in lactose, like cheddar and Swiss, or lactose free milk products.

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Alice Schuler, clinical nutritionist

Are you ready to have some fun?

Narrator

We asked registered dietician, Alice Schuler to find some creative ways to prepare foods that can be enjoyed by those with lactose intolerance.

Alice Schuler, clinical nutritionist

I thought we'd do to start today is to do a Jerusalem artichoke pasta with peas

Narrator

Devetress Freeman has a mild form of the digestive disorder:

Devetress Freeman

I was having bloating, cramping, after I ate certain foods and it all linked back to dairy.

Narrator

Limiting dairy has caused her to miss out on getting enough calcium and vitamin D. But there are sensible ways for people with lactose intolerance to get enough calcium and in fact still enjoy dairy products….

Alice

It's a really nice, Greek strained yogurt

Narrator

The star ingredient in this pasta dish is yogurt. While it is dairy – and naturally high in calcium, the active cultures in yogurt neutralize the lactose.

Alice Schuler, clinical nutritionist

See how it says 25%. All you have to do is, which is really nice, is all you have to do is add a zero and what it tells you is you have 250 mg. Calcium in there.

Narrator

Adults need 1,000 to 12-hundred milligrams of calcium a day. The good news is that lactose-free milk and dairy have the same calcium and nutritional benefits of regular dairy. You can also try adding calcium from other sources…

Alice Schuler, clinical nutritionist

There's iron in your pasta

Narrator

And some are fortified with both calcium and vitamin D. Next up: a salad packed with a variety of leafy greens

Alice Schuler, clinical nutritionist

Sometimes we don't know what greens we have available and there's so much out there with the textures and flavors it's kind of fun to play around with them.

Devetress

So what's this?

Alice

This is red leaf. Red leaf. And these are watercress. And this is one cup of Bok Choy

Devetress

I always wondered about this. I've seen it. How do you pronounce it again?

Alice

Bok choy.

Devetress

Bok choy

Alice

All of these are dark green and have calcium.

Narrator

The salad's main attraction: salmon. It's one of the few foods naturally high in vitamin D. Because Alice chose canned – which contains bones – it's also high in calcium. Still..

Alice

It takes a lot of salad to get enough calcium.

Narrator

In fact it takes 4 to 5 of these salad portions to get the same amount of calcium that you'd get in a glass of milk. With the salmon you only need two. More comparisons: it would take 2 ¼ cups of cooked broccoli; 4 ½ cups of raw broccoli to equal the calcium in a glass of milk, a reason many turn to yogurt, cheeses low in lactose, like cheddar and Swiss, or lactose free milk products.

Why Am I So Gassy? Causes And Tips For Relief

Excessive farting is often a sign that the body is reacting strongly to certain foods. This can indicate a food intolerance or a digestive disorder, such as irritable bowel syndrome (IBS).

Typically, people pass gas 8–14 times per day. Dietary changes, altering eating patterns, and identifying food intolerances can all help prevent excessive flatulence.

This article looks at the possible causes of excessive flatulence and ways to prevent it from happening.

Simply eating or drinking is enough to cause gas.

As people eat or drink, they tend to swallow a bit of air. The body may release this air as a burp, or the air may make its way to the intestines, where it eventually leaves the body as a fart.

Farting is also a sign of natural activity in the digestive system. The bacteria in the gut create different gases as they break down foods, and the body releases these gases as a fart.

People may notice they fart more after making changes to their diet. Changes could include:

eating a vegetarian or vegan diet

cutting out food groups

eating new foods.

In these cases, any digestive disturbances — including nausea, upset stomach, and constipation or diarrhea — should settle down as the body adjusts to the new diet.

If it does not settle down, this may indicate the new eating pattern is triggering a food intolerance.

Some foods cause more digestive gases to build up than others. Foods that cause gas include many carbohydrates, starches, and foods high in fiber.

In contrast, proteins and fats do not typically cause gas, though specific proteins can intensify the odor gas gives off.

The following types of foods may lead to excess flatulence:

High-fiber foods

Fiber is the tough part of plants or carbohydrates that the human body has trouble breaking down. It does not break down in the small intestine and reaches the colon undigested. Bacteria in the colon break down the fiber in a fermentation process, producing gas.

This includes soluble and insoluble fibers, which only occur in plant foods, such as fruits, vegetables, beans, and greens.

High-fiber foods are good for the gut, but eating too much can cause digestive upset. People can avoid this discomfort by introducing high-fiber foods into the diet slowly over several weeks to let their digestive system acclimate to them.

High-fiber foods include:

beans and legumes

vegetables

whole grains

Learn how much fiber is too much.

Foods that contain raffinose

Raffinose is a complex sugar that causes gas.

Beans contain large amounts of raffinose. Other foods that contain smaller amounts include:

Brussels sprouts

cabbage

asparagus

broccoli

whole grains

Starchy foods

Starchy foods produce gas when the body breaks them down in the large intestine.

Starchy foods that can cause gas include:

According to the International Foundation for Gastrointestinal Disorders, rice is the only starch that does not cause gas.

High sulfur foods

Sulfur is necessary for overall health, but eating too many high-sulfur foods may cause excessive gas.

Sulfuric foods include alliums, such as onions and garlic, and cruciferous vegetables, such as broccoli and cauliflower.

Sugar alcohols

Sugar alcohols, such as xylitol and erythritol, give the sweetness of sugar without the calories. However, they may also cause digestive issues, such as flatulence, because the body has trouble digesting them completely.

Constipation may also cause more frequent flatulence. As waste sits in the colon longer than usual, it ferments, releasing extra gas.

A person with lactose intolerance may produce more gas when they eat or drink dairy products, such as cheese, butter, or yogurt. This occurs when the body cannot break down lactose, a sugar found in milk.

Someone with lactose intolerance may experience other symptoms when they eat dairy products, such as:

When a person has celiac disease, their digestive system cannot break down gluten, the protein in wheat. They may experience a wide range of digestive symptoms if they eat gluten, including excessive gas and bloating.

While gluten and dairy are common intolerances, the body can develop an intolerance to various foods. Eating these foods may cause digestive disturbances, including excessive farting.

Keeping a food and symptom diary may help someone identify trigger foods so they can avoid or limit them.

IBS is a digestive disorder that causes a range of digestive symptoms, including:

excessive gas

abdominal pain

regular diarrhea or constipation

A person with IBS may notice symptoms more during periods of high stress or when eating certain foods.

Several other digestive disorders cause excessive farting. Each condition has its own causes and symptoms.

Some possible digestive issues that contribute to excessive farting include:

People can often relieve gas by changing their eating habits, identifying and avoiding or limiting trigger foods, or making lifestyle changes.

Some methods may work better for one person than another, so if one does not work, try another. Methods include:

Eating slowly

Much of the gas that farts release comes from eating because people swallow air with each bite.

Eating in a rush may make matters worse. People who eat in a hurry may not chew their food completely and may swallow bigger chunks of food, making the food harder to digest.

Chewing is an integral part of the digestive process. Thoroughly chewing food makes it easier for the body to break it down. Taking the time to chew food slowly before swallowing may help the body digest this food and reduce the air that enters the intestines.

Avoiding chewing gum

Chewing gum may cause a person to swallow air along with their saliva. This may lead to more gas in the intestines and, therefore, more flatulence.

Getting regular exercise

Moderate exercise for at least 30 minutes per day may help prevent gas buildup in the body. It may also stimulate the digestive system, which could help with other issues, such as constipation.

Reducing trigger foods

Many foods that cause gas are a vital part of a complete diet. For instance, fiber is essential for digestive health, but eating too much may cause flatulence.

Some potential trigger foods that a person can reduce include the following:

beans

broccoli

wheat

cabbage

Brussel sprouts

Following a nutritious, balanced diet is unlikely to cause long-term gas. However, any dietary changes can cause short-term gas while the body gets used to the new foods.

Identifying food intolerances

People with digestive disorders could keep a food journal to help them identify the possible trigger foods that are causing their reactions, such as lactose or gluten.

Once someone identifies these trigger foods, avoiding or limiting them may help prevent excessive farting.

Avoiding or limiting carbonated drinks

Carbonated drinks add gas to the digestive system. This generally comes back up as a burp but can continue through the intestines and cause flatulence.

To avoid this, reduce or eliminate sources of carbonation, such as:

soda

beer

sparkling juices

sparkling water

Taking digestive enzymes

People with difficulty digesting certain food groups but want to continue eating them might try taking digestive enzymes specific to those foods.

For instance, people with lactose intolerance could take the enzyme lactase before eating dairy products to help them digest it.

There are different digestive enzymes for each food type, so be sure to get the correct enzymes to help with digestion.

People can buy digestive enzymes in drug stores or online.

Taking probiotics

Probiotics are supplements containing similar healthy bacteria to the ones in the digestive system. Adding more of these bacteria to the body might make it easier for the body to break down certain foods, which may reduce flatulence in some people.

For some people, however, probiotics may cause more gas. Doctors may recommend introducing probiotics slowly to see if they cause gastrointestinal upset, such as increased bloating and gas.

Probiotics are available in supermarkets, drug stores, and online.

In most cases, excessive farting is the result of eating too much of a food that the body does not agree with or eating too quickly. In these cases, there is generally no cause for concern.

However, people experiencing other digestive symptoms may want to talk with a doctor, especially if these symptoms get in the way of their everyday life. These symptoms may include:

Doctors will check for underlying conditions in the digestive tract and prescribe treatment if necessary.

Here are some frequently asked questions about gas.

Why am I passing so much gas all of a sudden?

Suddenly passing a lot of gas may be due to changes in a person's diet. For example, consuming a lot of fiber may cause more gas symptoms. A person's doctor can help them determine if their diet is causing an increase in gas.

Is it unhealthy to pass a lot of gas?

An increase in gas may be due to an underlying health condition in some cases. IBS and other digestive disorders can cause gas and other digestive symptoms.

If a person begins to pass more gas than usual, it is best to contact a doctor for an accurate diagnosis. If a doctor suspects that a food intolerance or certain foods are causing an increase in gas, they may recommend dietary changes.

Most of the time, farting too much is a sign of eating something the body does not agree with or eating too fast.

Some people may also have underlying conditions that cause excessive or frequent flatulence. They will likely experience other symptoms.

Most people can use simple home remedies and lifestyle changes to relieve gas. Anyone experiencing worrying or additional digestive symptoms may wish to contact a doctor for a full diagnosis.

Broccoli Vs Cauliflower- Which Is Healthier?

Broccoli and cauliflower, both members of the cruciferous vegetable family, are celebrated for their nutritional profiles and culinary versatility, yet each possesses unique attributes. In this nutritional face-off, we explore the health benefits of broccoli versus cauliflower.Broccoli, known for its vibrant green florets, is a nutrient powerhouse, rich in vitamins C and K, fiber, and antioxidants. Its potential anti-cancer properties and support for heart health have elevated it to a superfood status. On the other hand, cauliflower, with its pale-hued curds, offers a distinct set of nutrients, including high levels of fiber, vitamins C and K, as well as unique compounds with anti-inflammatory and antioxidant properties.Well, which of the two is healthier, let us find out.BroccoliBroccoli, a cruciferous vegetable with vibrant green florets and a hearty stalk, is celebrated for its exceptional nutritional profile and potential health benefits. Packed with essential vitamins and minerals, broccoli is a rich source of vitamin C, known for its immune-boosting properties, and vitamin K, crucial for bone health. Additionally, this cruciferous gem provides a notable amount of fiber, promoting digestive health. According to the United States Department of Agriculture (USDA), a cup of broccoli contains 3% to 3.5% of a person's daily need for calcium, 45–54% of daily need for vitamin C, and 64–86% of their daily need for vitamin K. Broccoli is also renowned for its potent antioxidants, such as sulforaphane, which may contribute to reducing inflammation and combating oxidative stress. Studies suggest that regular consumption of broccoli may offer protective effects against certain cancers, support heart health, and contribute to overall well-being. Embracing broccoli as a dietary staple can be a flavorful and nutritious choice for promoting a healthier lifestyle.CauliflowerCauliflower boasts a pale-hued curd and is recognized for its nutritional richness and diverse culinary applications. Packed with essential vitamins and minerals, cauliflower is a good source of vitamin C, contributing to immune function, and vitamin K, essential for blood clotting and bone health. Its low-calorie content and high fiber make it a valuable addition to a balanced diet, promoting digestive health. According to the USDA, cauliflower contains choline, a compound that plays a role in sleep, memory, learning, and muscle movement. It also provides smaller amounts of other essential nutrients, including B vitamins, phosphorus, manganese, magnesium, and potassium.Beyond its nutritional content, cauliflower contains unique compounds, including glucosinolates, with potential anti-inflammatory and antioxidant properties. These compounds may offer health benefits, including supporting heart health and reducing the risk of certain cancers.

10 tips to improve your brain

Cauliflower's neutral flavor and versatility make it a popular substitute for high-carb ingredients, such as rice or flour. Embracing cauliflower in various culinary creations provides not only a delightful taste but also a nutritious boost to overall well-being.Which is healthier, Broccoli or Cauliflower?Here's what's in 1 cup of raw broccoli:Calories: 30Protein: 2gFat: 0gCarbohydrate: 6gSugars: 2gFiber: 2gSodium: 29mgIn one cup of CauliflowerCalories: 27Protein: 2gFat: 0gCarbohydrate: 5gSugars: 2gFiber: 2gSodium: 32mgBroccoli and cauliflower are both nutrient-rich vegetables with distinct flavors and textures, making them valuable additions to a healthy diet. Comparing their nutritional profiles, both offer unique health benefits.Broccoli is renowned for its higher vitamin C content, which supports immune function, and is also a good source of vitamin K, fiber, and antioxidants. It contains sulforaphane, a compound associated with potential anti-cancer properties.Cauliflower, while slightly lower in vitamin C, is rich in fiber, vitamin K, and choline, an essential nutrient for brain health. Cauliflower also contains antioxidants and anti-inflammatory compounds.

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