Milk is the first food that we ate/drank. It transitioned from Breastmilk to cow/goat/Nut milk over the years.

One of the most surprising observation is that 65% of the human population reduce their ability to digest lactose as they grow.

Lactose Intolerance:

Lactose is the main carbohydrate in dairy products. Our body produces the enzyme (Lactase) in our small intestines to digest lactose.

Why lactose intolerant?

1. As we age, there could be a decrease in lactase production

2. Intestinal Inflammation can hinder lactase production

3. Congenital Lactose intolerance are rare but inherited with symptoms at birth and usually lasts life long

4. Developmental lactose intolerance occurs in premature babies since their digestive system is still developing

How to test Lactose intolerance

1. Self Observation

   a. If you feel bloated, diarrhea, gas, nausea or abdominal cramps 30 min to 2 hours after consuming dairy

   b. Eliminate dairy for 2 weeks and then

   c. Introduce dairy and monitor your discomforts.

2. Consult your physician for Lactose tolerance tests

Options for Lactose Intolerant population

1. Test by consuming less than 8 oz milk.

   a. Understand if you can handle low quantity of Lactose with your current Lactase production. (Consult your physician before braving it)

2. Lactose free milk

3. Almond Milk

4. Soy Milk

5. Oats Milk

Watchout for the ingredients used in the above milks when purchasing them. There could be unnecessary additives to increase their shelf life.

Recipes

There are easier ways to make your own nutmilk.

If you are into DIY, try the below ones:

1. Almost like Oatly but fresher & 0 Additives.

2. Almond milk

3. Soy milk

Have fun with it!

Fun Fact?

Lactose intolerance is most prevalent in people of East Asian descent.

Reference:

https://www.healthline.com/nutrition/lactose-intolerance-101

https://medlineplus.gov/genetics/condition/lactose-intolerance/