If
milk leaves you with a lot of gas, you are probably
lactose intolerant; in your case milk does little good
to your body. Lactose intolerance happens when there
is an inadequate supply of the enzyme lactase, required
to digest milk sugar lactose.
Symptoms include
• Gassiness
• Bloating
• Indigestion
• Cramping ranging from mild to severely uncomfortable
• Diarrhea
The degree of intolerance varies; some are able to handle
a glass of milk without any complaints while others
cannot even tolerate a sop of milk. If you are lactose
intolerant, you can find ways to combat without causing
stomach upsets.
• Try drinking only half a glass of milk at a
time, a small dish of cottage cheese, a thin slice of
cheese. The rule to remember is to eat dairy products
in small portions and spread out during the day instead
of eating a couple of large doses.
• Lactose is easier to digest when mixed with
other foods, in particular high-fiber foods such as
whole grains or cereals. So pour milk into your cereals
or eat your bread with cheese.
• Look for lactose-free milk at the supermarket;
choose lactose-free calcium fortified milk.
• Take lactase in pill form whenever you eat or
drink a dairy product. Check with your doctor on this.
• The closer a dairy product is to milk, the more
likely it is to upset your stomach. Aged cheese such
as cheddar, Parmesan and Swiss) may be easier on your
stomach because more than half the lactose is removed
during processing.
• Active cultures found in yogurt, known as acidophilus
help break down lactose without the need for supplements
• If milk in any form, even lactose reduced is
intolerable, stay away from the foods that are in anyway
dairy-related. Read labels carefully.
• Since it is quite challenging to get adequate
calcium without eating dairy products, you will need
to search high and low for alternatives. Try juices,
especially juices fortified with calcium. Turn to canned
fish with bones such as salmon and sardines; tofu, greens,
broccoli and calcium-enriched soy milk and cheese are
good sources.
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• Calcium is not the only nutrient milk provides;
milk is a major source of vitamin D. If you are not
drinking your milk, you will need to try other methods
to get this nutrient. A few minutes each day in the
sun will help; stay away from the sun during peak hours
since your pregnant skin is more sensitive now. Take
a supplement that contains vitamin D, eat enriched cereals
and breads and vitamin D-enriched soy milk and juice.
• If you are not getting adequate calcium through
your diet, ask your doctor to prescribe a calcium supplement
that won't be upsetting to your pregnant tummy.
