How To Improve A Lactose Intolerance Or Poor Digestion

Currently we live in a world with all the information that is needed, but at the same time, we lack the correct knowledge and we sin to do what sounds like us or we have seen on television.

The large amount of marketing that is being generated behind products that improve our health is so intrusive that they tell us what to eat and what to drink without thinking about the consequences that can be generated in our body used to one type of diet for hundreds of years.

The sugar and processed foods are a pervasive problem in today’s society that is causing many diseases ranging from type 2 diabetes to an intolerance caused among other things by lactose.

What are probiotic foods

At a time when there is much talk about functional foods, we should better understand what probiotics are.

They are “good” bacteria that help in the prevention of diseases and also in the digestion of lactose.

The human intestine is an elastic “tube”, divided into the small and large intestine or colon. The small intestine is where nutrients are digested and absorbed, and the colon is responsible for absorbing water and some minerals (electrolytes).

Under normal conditions, several species of bacteria are present in the intestine. These bacteria are known as the intestinal microbiota and exert a considerable influence on many biochemical reactions that occur in this place, preventing potentially pathogenic microorganisms from multiplying and affecting health, especially of the gastrointestinal tract. However, in situations of imbalance, these beneficial bacteria can be reduced in number, favoring the growth of bacteria that are harmful to health.

Probiotics are beneficial health bacteria, capable of surviving in the human intestine to fight “bad” (pathogenic) bacteria. These beneficial bacteria, ingested through foods such as fermented milk (yogurt), settle in the intestinal mucosa and make it difficult for these pathogenic bacteria to survive.

In addition, these healthy bacteria from probiotic foods feed on fiber and lactose, transforming them into short-chain fatty acids, which are used by intestinal cells as an energy source. In this way, in addition to improving the intestinal flora, they act as an important complement in the treatment of the symptoms of lactose intolerance or poor digestion.

Health benefits of ingesting probiotic foods:

  • Control of the intestinal microbiota by competition with pathogenic bacteria
  • Stabilization of this flora after the use of antibiotics
  • Decrease in the number of pathogenic bacteria through the production of acetic and lactic acids, antibacterial substances (bacteriocins) and other antimicrobial compounds
  • Immune system stimulation
  • Relief from constipation
  • Increased mineral absorption and vitamin production

Foods that improve lactose intolerance or poor digestion

The current diet is causing us to continuously eat foods with lactose, in the end this requires our body to generate a greater amount of lactase to be able to digest it and after time it is likely that our body will not be able to develop the necessary lactase to help us in the digestion of this disaccharide.

Use of fermented dairy products

Organic fermented milk is great for your health!

The fermented milk organic improves digestion of fats, proteins and lactose in dairy products , but also helps stimulate healthy digestive processes of other foods. While the thought of drinking fermented dairy may be off-putting for some, high-quality organic kefir is slightly tart, creamy, and ultimately satisfying.

It is similar to yogurt, only less thick and drinkable. Probiotic foods are rich in vitamins, minerals, and essential amino acids. Kefir contains high levels of thiamine, B12, folate and vitamin K, which is very important for bone formation.

The Vitamin K2 specifically helps metabolize calcium, creating stronger bones, which is essential for people who have digestive problems with lactose. Organic fermented dairy also helps increase magnesium levels , which in case you don’t know, magnesium deficiency is common in digestive tract disorders in people with celiac disease, Crohn’s disease, Irritable Bowel Syndrome and lactose intolerance. .

Many people do is stop consuming any dairy, but it is much healthier to substitute normal dairy for fermented dairy that can help heal the digestive tract, and they have enzymes that really help with digestion.

It is proven that there is a difference between probiotic yogurts, kefir type, and normal ones, so you already know that you should start the change as soon as possible.

Goat milk

Goat milk is rich in fatty acids, and it is easier for the body to absorb and assimilate. Fat molecules are smaller and contain lower concentrations of lactose.

Because of this it takes much less time to digest goat milk products than cow’s milk products. And yet it is richer in calcium , phosphorus, iodine, potassium , biotin, and pantothenic acid. Additionally, casein levels are lowered making it friendly to those with casein sensitivities.

But it is only an aid to improve our poor digestion, since if we see this study , we can verify that in diets for people with lactose problems it cannot be substituted, being more recommended the use of goat milk yogurt.

Digestive enzymes containing Lactase

According to this study , supplementation with digestive enzymes can aid in the breakdown of fats, carbohydrates, and proteins , aiding in efficient digestive function.

Taking specially formulated digestive supplements provides a safe treatment for digestive intolerance disorders, including lactose. You can check it in this PDF with the study.

The best way to achieve these benefits is to take a natural digestive enzyme at the beginning of each meal , to ensure that the food is fully digested.

Supplement with probiotics

This is an essential part of a diet for people with a lactose intolerance. Yogurts, kefir, fermented vegetables, and supplements help maintain a healthy digestive tract by helping to stimulate increased lactase production .

Adding probiotic-rich foods and supplements to your diet can change the balance in your gut, leading to greater absorption of nutrients like lactose. Therefore, according to the study published in 2008 , it is possible to control lactose intolerance with yogurt and probiotics.

Plus, probiotics can do a lot more for general health and wellness than just improve gut health. According to a study published by Dr. Collin Hill , probiotics can be used in the future to help control the disease, without depending so much on antibiotics.

It is important to look for a supplement that contains more probiotics than prebiotics derived from heat resistant organisms.

Calcium-rich foods

While calcium is often considered the anti-osteoporosis mineral , it is much more vital to our health than just our bones. In fact, foods rich in calcium support heart health, control body weight, and help reduce the risk of colon and rectal cancer.

Anyone with a lactose intolerance should incorporate raw milk, yogurt, kefir, kale , raw cheese, sardines, and broccoli into their diet .

Foods rich in Vitamin K

As mentioned above, vitamin K plays an important role in calcium absorption and bone health , but its benefits don’t end there. It also helps brain function, metabolism, and helps regulate hormones.

This fat-soluble vitamin is stored in the liver , and adequate levels can be disrupted by taking antibiotics, certain prescription cholesterol medications, and by Irritable Bowel Syndrome.

Many people with a lactose intolerance or poor digestion are also deficient in vitamin K, so it is important to make sure the levels are correct by consuming foods that contain it.

Foods rich in vitamin K to improve lactose digestion are green leafy vegetables , chives, Brussels sprouts, cabbage, broccoli, cucumbers, and dried basil. Additionally, organic fermented dairy is also rich in this essential vitamin.

Homemade broth

Simmering organic grass-fed chicken or beef bones transforms calcium, magnesium, phosphorus, sulfur and other minerals making them easier to absorb.

Additionally, the natural collagen and gelatin found in the bones helps alleviate food sensitivities , including to dairy and gluten.

Non-dairy foods rich in probiotics

Foods rich in probiotics increase the overall health of the digestive system and can help alleviate common symptoms of digestive upset , including nutrient intolerance, strengthen the immune system , support weight loss, and increase energy due to more vitamin B12 in the body.

Additionally, high-probiotic foods heal psoriasis and eczema, destroy candida, and prevent common colds and flu.

Sauerkraut and kimchi are made from sauerkraut and other nutrient-rich, enzyme-rich vegetables that help digest food, as well as kefir-fermented beverages.

Clarified Butter (Ghee)

It has been used for thousands of years to improve digestion function, reduce inflammation, support weight loss, strengthen bones, and much more. But the most important factor is that it does not contain lactose.

The process of simmering and skimming the butter removes the lactose and casein, so people with sensitivity to dairy should use it. Also, when created from grass-fed milk instead of traditional grains, the levels of conjugated linoleic acid are double or triple.

What can cause lactose intolerance?

This intolerance is caused by the body’s difficulty in effectively digesting lactose due to poor absorption or low levels of lactase produced in the digestive tract.

This seems to happen for two main reasons:


Although only rarely documented, the inability to produce lactase can sometimes be congenital. Researchers believe that there are genetic links causing symptoms that appear during the teenage years.

Also, certain ethnic groups have greater problems with lactose than others. Native Americans, Hispanics, Asians, and those of African descent often experience far more problems than people of European descent.

Aging, diet and other diseases

As we age, lactase production declines, leading to worse digestion in people who have never otherwise had major problems with dairy.

In addition, it can also be caused by surgery, injury, illness, and even certain cancer treatments. Common diseases that can contribute include gastroenteritis, Irritable Bowel Syndrome, Crohn’s disease, celiac disease. Even cases of the flu can cause problems with lactose, however symptoms often fade over time.

Beware of lactose that hides in processed foods

Even natural foods that you have eaten for years may have caused your lactose intolerance. We must carefully read the labels of all processed foods to ensure that the products may contain lactose.

Dairy products that are hidden in common foods include bread, cakes, crackers, cereals, soups, processed meats, protein bars, and candy . Even products advertised as “non-dairy” may contain traces of dairy products that can cause heavy digestion.

We hope that this information will be of great value to all of you and we will be able to clarify a little more the truths and false myths that exist today, as you can see everything we write about is based on scientific studies, since popular talk is a great bad at the level of nutrition.

Do not forget to share the article so that it reaches as many people as possible.

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Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.

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