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.
• 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.
