What are the main symptoms of lactose intolerance. How is lactose intolerance diagnosed. Can lactose intolerance be cured. What foods should people with lactose intolerance avoid. Are there any dairy alternatives for lactose-intolerant individuals.

Understanding Lactose Intolerance: A Common Digestive Issue

Lactose intolerance is a widespread digestive condition that affects millions of people worldwide. It occurs when the body cannot fully digest lactose, the primary sugar found in milk and dairy products. This inability stems from a deficiency in lactase, an enzyme produced in the small intestine responsible for breaking down lactose.

Why does lactose intolerance occur? The small intestine fails to produce sufficient lactase, leading to undigested lactose moving into the colon. Here, bacteria interact with the unprocessed sugar, causing the uncomfortable symptoms associated with lactose intolerance.

Types of Lactose Intolerance

There are three main types of lactose intolerance:

• Primary lactose intolerance: The most common form, developing in adulthood as lactase production naturally decreases
• Secondary lactose intolerance: Occurs after an illness, injury, or surgery affecting the small intestine
• Congenital or developmental lactose intolerance: A rare condition present from birth or developing in premature infants

Recognizing the Symptoms of Lactose Intolerance

How quickly do lactose intolerance symptoms appear after consuming dairy? Typically, signs and symptoms manifest within 30 minutes to two hours after ingesting lactose-containing foods. The most common symptoms include:

• Diarrhea
• Nausea and sometimes vomiting
• Stomach cramps
• Bloating
• Gas

Is the severity of symptoms the same for everyone? No, the intensity of lactose intolerance symptoms can vary greatly among individuals, depending on the amount of lactose consumed and the person’s tolerance level.

Causes and Risk Factors of Lactose Intolerance

What causes lactose intolerance to develop? The primary cause is a decrease in lactase production in the small intestine. This reduction can be due to various factors, including genetics, age, and certain health conditions.

Several risk factors can increase the likelihood of developing lactose intolerance:

• Age: Lactose intolerance is more common in adults and older individuals
• Ethnicity: People of African, Asian, Hispanic, and American Indian descent are more prone to lactose intolerance
• Premature birth: Preterm infants may have reduced lactase levels
• Intestinal diseases: Conditions like celiac disease, Crohn’s disease, and bacterial overgrowth can lead to lactose intolerance
• Cancer treatments: Radiation therapy to the stomach or intestinal complications from chemotherapy can increase the risk

Diagnosing Lactose Intolerance: Tests and Procedures

How is lactose intolerance diagnosed? Healthcare providers typically use a combination of methods to confirm lactose intolerance:

1. Hydrogen breath test: Measures the amount of hydrogen in your breath after consuming lactose
2. Lactose tolerance test: Checks blood sugar levels after drinking a lactose-containing liquid
3. Stool acidity test: Used primarily for infants and children to measure the amount of acid in the stool
4. Genetic testing: Can identify genetic variations associated with lactose intolerance

Are these tests always necessary? Not always. In some cases, doctors may recommend eliminating lactose from the diet for a few weeks to see if symptoms improve, which can be a simple and effective diagnostic approach.

Managing Lactose Intolerance: Dietary Changes and Alternatives

Can lactose intolerance be cured? While there’s no cure for lactose intolerance, the condition can be effectively managed through dietary changes and the use of lactase supplements.

What foods should people with lactose intolerance avoid? The primary sources of lactose to be cautious of include:

• Milk (including whole, low-fat, and skim)
• Cheese (especially soft cheeses)
• Yogurt
• Ice cream
• Butter
• Cream

Are there any dairy alternatives for lactose-intolerant individuals? Fortunately, numerous lactose-free options are available:

• Plant-based milk (soy, almond, oat, coconut)
• Lactose-free dairy products
• Calcium-fortified juices
• Non-dairy yogurts and cheeses

The Role of Probiotics and Enzymes in Managing Lactose Intolerance

Can probiotics help with lactose intolerance? Some studies suggest that certain probiotic strains may aid in lactose digestion. Probiotics can help balance gut bacteria, potentially alleviating some symptoms of lactose intolerance.

What about lactase enzymes? Over-the-counter lactase enzyme supplements can be taken with dairy products to help break down lactose. These enzymes come in various forms, including tablets, drops, and even lactase-treated milk.

Incorporating Lactase Enzymes into Your Diet

How should lactase enzyme supplements be used? Here are some tips:

• Take the enzyme just before consuming dairy products
• Adjust the dosage based on the amount of lactose in your meal
• Be consistent with usage for best results
• Consult with a healthcare provider before starting any new supplement regimen

Nutritional Considerations for Lactose-Intolerant Individuals

How can people with lactose intolerance ensure they’re getting enough calcium and vitamin D? Maintaining adequate calcium and vitamin D intake is crucial for bone health. Here are some non-dairy sources of these nutrients:

• Calcium: Leafy greens, fortified plant-based milk, tofu, sardines, and salmon
• Vitamin D: Sunlight exposure, fatty fish, egg yolks, and fortified foods

Is it possible to reintroduce dairy into the diet? Some individuals with lactose intolerance may be able to tolerate small amounts of dairy, especially when consumed with other foods. Gradual reintroduction under the guidance of a healthcare provider or dietitian can help determine personal tolerance levels.

The Impact of Lactose Intolerance on Overall Health

Does lactose intolerance affect overall health? While lactose intolerance itself is not a serious condition, it can lead to nutritional deficiencies if not properly managed. Calcium and vitamin D deficiencies can increase the risk of osteoporosis and other bone-related issues.

Can lactose intolerance lead to other health problems? In rare cases, severe lactose intolerance may contribute to malnutrition, especially in children. However, with proper dietary management and supplementation, most people with lactose intolerance can maintain excellent overall health.

Psychological Aspects of Living with Lactose Intolerance

How does lactose intolerance affect quality of life? For some individuals, lactose intolerance can impact social situations and dining out. However, with increased awareness and more dairy-free options available, managing the condition has become easier.

What strategies can help cope with lactose intolerance in social settings? Consider these tips:

• Communicate your dietary needs to hosts and restaurants
• Bring lactase enzyme supplements when dining out
• Opt for naturally lactose-free menu items
• Educate friends and family about your condition

Lactose Intolerance in Children: Special Considerations

How common is lactose intolerance in children? While less common than in adults, lactose intolerance can occur in children. It’s particularly rare in infants and young children, as their bodies are designed to digest milk during the early years of life.

What are the signs of lactose intolerance in children? Symptoms in children are similar to those in adults but may also include:

• Failure to gain weight
• Slow growth
• Irritability
• Changes in bowel habits

How should parents approach dairy in their child’s diet if lactose intolerance is suspected? It’s crucial to consult with a pediatrician before eliminating dairy from a child’s diet. If lactose intolerance is confirmed, a healthcare provider can guide parents on ensuring proper nutrition through alternative sources or supplements.

The Future of Lactose Intolerance Research and Treatment

What advancements are being made in lactose intolerance research? Scientists are exploring several avenues to improve the lives of those with lactose intolerance:

• Developing more effective lactase supplements
• Investigating the potential of gene therapy to boost lactase production
• Studying the role of gut microbiome in lactose digestion
• Exploring new dairy processing techniques to reduce lactose content

Will there be a cure for lactose intolerance in the future? While a complete cure may not be on the horizon, ongoing research aims to provide more effective management strategies and potentially reverse lactase deficiency in some cases.

Emerging Trends in Lactose-Free Products

How is the food industry responding to the prevalence of lactose intolerance? The market for lactose-free and dairy-free products continues to grow, with innovations including:

• A wider variety of plant-based milk alternatives
• Improved taste and texture in lactose-free dairy products
• More options for lactose-free cheese and yogurt
• Increased availability of lactose-free products in restaurants and cafes

Global Perspectives on Lactose Intolerance

How does the prevalence of lactose intolerance vary around the world? Lactose intolerance rates differ significantly across populations:

• East Asia: Up to 90-100% of adults
• Africa: 65-75% of adults
• Southern Europe: 40-50% of adults
• Northern Europe: 5-15% of adults

Why do these rates vary so much? The differences are largely attributed to genetic factors and historical dietary patterns. Populations with a long history of dairy consumption tend to have lower rates of lactose intolerance.

Cultural Adaptations to Lactose Intolerance

How have different cultures adapted to lactose intolerance? Many traditional cuisines have developed methods to make dairy more digestible or have relied on alternative sources of nutrition:

• Fermentation of dairy products (e.g., yogurt, kefir) to reduce lactose content
• Use of animal milk alternatives (e.g., coconut milk in Southeast Asian cuisine)
• Incorporation of calcium-rich non-dairy foods in traditional diets

Lactose Intolerance vs. Milk Allergy: Understanding the Difference

How does lactose intolerance differ from a milk allergy? While both conditions can cause discomfort after consuming dairy, they are fundamentally different:

• Lactose intolerance is a digestive issue caused by the inability to break down lactose
• Milk allergy is an immune system response to proteins in milk

What are the key differences in symptoms? Lactose intolerance typically causes digestive symptoms, while a milk allergy can lead to more severe reactions, including:

• Hives or skin rash
• Wheezing or difficulty breathing
• Swelling of lips, tongue, or throat
• In severe cases, anaphylaxis

How does the management of these conditions differ? Lactose intolerance can often be managed with dietary changes and lactase supplements. Milk allergies, however, require strict avoidance of all milk products and may necessitate carrying emergency medication like epinephrine.

The Economic Impact of Lactose Intolerance

How does lactose intolerance affect the dairy industry? The rising prevalence of lactose intolerance and increased awareness have led to significant changes in the dairy market:

• Growth in the lactose-free dairy product sector
• Expansion of plant-based milk alternatives
• Investment in research and development for new dairy processing technologies

What economic opportunities have arisen from lactose intolerance? The condition has spurred innovation and created new markets:

• Development of enzyme supplements and lactase-treated products
• Growth of the non-dairy milk, cheese, and yogurt industries
• Increased demand for fortified foods to replace nutrients traditionally obtained from dairy

The Role of Policy and Education

How are governments and health organizations addressing lactose intolerance? Various initiatives are being implemented:

• Improved labeling requirements for lactose-containing products
• Inclusion of lactose intolerance in dietary guidelines
• Public health campaigns to raise awareness about symptoms and management
• Funding for research into lactose intolerance and alternative nutrition sources

By understanding lactose intolerance, its causes, symptoms, and management strategies, individuals can navigate this condition effectively. With ongoing research, evolving dietary options, and increased awareness, those with lactose intolerance can maintain a balanced, nutritious diet while avoiding discomfort. As our knowledge grows and food technology advances, the future looks promising for improved quality of life for people with lactose intolerance worldwide.

Lactose intolerance – Symptoms & causes

Overview

People with lactose intolerance are unable to fully digest the sugar (lactose) in milk. As a result, they have diarrhea, gas and bloating after eating or drinking dairy products. The condition, which is also called lactose malabsorption, is usually harmless, but its symptoms can be uncomfortable.

Too little of an enzyme produced in your small intestine (lactase) is usually responsible for lactose intolerance. You can have low levels of lactase and still be able to digest milk products. But if your levels are too low you become lactose intolerant, leading to symptoms after you eat or drink dairy.

Colon and small intestine

The small intestine and colon are parts of your digestive tract, which processes the foods you eat. The intestines take nutrients from the foods. What isn’t absorbed by the intestines continues along the digestive tract and is passed as stool during a bowel movement.

Most people with lactose intolerance can manage the condition without having to give up all dairy foods.

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Symptoms

The signs and symptoms of lactose intolerance usually begin from 30 minutes to two hours after eating or drinking foods that contain lactose. Common signs and symptoms include:

• Diarrhea
• Nausea, and sometimes, vomiting
• Stomach cramps
• Bloating
• Gas

When to see a doctor

Make an appointment with your doctor if you frequently have symptoms of lactose intolerance after eating dairy foods, particularly if you’re worried about getting enough calcium.

Causes

Lactose intolerance occurs when your small intestine doesn’t produce enough of an enzyme (lactase) to digest milk sugar (lactose).

Normally, lactase turns milk sugar into two simple sugars — glucose and galactose — which are absorbed into the bloodstream through the intestinal lining.

If you’re lactase deficient, lactose in your food moves into the colon instead of being processed and absorbed. In the colon, normal bacteria interact with undigested lactose, causing the signs and symptoms of lactose intolerance.

There are three types of lactose intolerance. Different factors cause the lactase deficiency underlying each type.

Primary lactose intolerance

People who develop primary lactose intolerance — the most common type — start life producing enough lactase. Infants, who get all their nutrition from milk, need lactase.

As children replace milk with other foods, the amount of lactase they produce normally drops, but usually remains high enough to digest the amount of dairy in a typical adult diet. In primary lactose intolerance, lactase production falls off sharply by adulthood, making milk products difficult to digest.

Secondary lactose intolerance

This form of lactose intolerance occurs when your small intestine decreases lactase production after an illness, injury or surgery involving your small intestine. Diseases associated with secondary lactose intolerance include intestinal infection, celiac disease, bacterial overgrowth and Crohn’s disease.

Treatment of the underlying disorder might restore lactase levels and improve signs and symptoms, though it can take time.

Congenital or developmental lactose intolerance

It’s possible, but rare, for babies to be born with lactose intolerance caused by a lack of lactase. This disorder is passed from generation to generation in a pattern of inheritance called autosomal recessive, meaning that both the mother and the father must pass on the same gene variant for a child to be affected. Premature infants can also have lactose intolerance because of an insufficient lactase level.

Risk factors

Factors that can make you or your child more prone to lactose intolerance include:

• Increasing age. Lactose intolerance usually appears in adulthood. The condition is uncommon in babies and young children.
• Ethnicity. Lactose intolerance is most common in people of African, Asian, Hispanic and American Indian descent.
• Premature birth. Infants born prematurely might have reduced levels of lactase because the small intestine doesn’t develop lactase-producing cells until late in the third trimester.
• Diseases affecting the small intestine. Small intestine problems that can cause lactose intolerance include bacterial overgrowth, celiac disease and Crohn’s disease.
• Certain cancer treatments. If you’ve had radiation therapy for cancer in your stomach or you have intestinal complications from chemotherapy, your risk of developing lactose intolerance increases.

Foods that Can Cause Gas and Bloating

When I finally stopped eating this one type of food, my digestion drastically changed for the better

For most of my life, I just thought I had a sensitive stomach. I would feel bloated and gassy a few times a week, and the discomfort didn’t seem to have one specific trigger. This pattern went on for so long that I simply taught myself to live with it, and would occasionally tell people, “sorry, I have sensitive digestion.”

Employing solutions like curling up in fetal position to release gas (only when I was alone, of course!) and keeping Gas-X in my purse for when I needed it definitely helped (In fact, Gas-X was a real lifesaver — Extra Strength Chewables the not only provided fast relief, but they have a nongritty texture that makes taking them easy), but I was still dealing with gas and bloating after meals.

After talking it over with my doctor, we decided I should try eliminating certain foods from my diet for a few months to see if it made any kind of difference. At first, I was devastated at the idea of giving up things like bread and cheese — I’m Italian after all — but I was so fed up with my digestion issues that I was ready to try anything.

First, I gave up gluten. It was difficult at the beginning (read: no more sourdough bread at dinner), but I got used to it over time. The only issue: I still had gas and bloating!

I gave up soy next. This was easier, but still, the gas and bloating remained.

Then, I gave up dairy.

I have always been a cheese fanatic. Growing up, I could eat a quarter block of hard cheddar cheese in one sitting. I put it on everything, including vegetables. Ice cream was another favorite of mine, and even though I wasn’t a huge milk drinker, stirring cream into my coffee was a staple in my morning routine.

But as soon as I stopped consuming dairy, my occasional gas and bloating after meals started to dissipate. I didn’t want to believe it at first. I ate dairy all throughout my childhood and never seemed to have any issues, so why was this happening now? It turns out, you can grow into a lactose intolerance (which is a condition where the body can no longer properly break down milk lactose), and certain people can even get by with eating a little bit of dairy without having symptoms. Because lactose intolerance can be mild in some people and much more intense in others, my doctor and I deduced that my occasional gas and bloating was probably due to a more mild case.

Once I realized what living life without bloating was like, it was pretty easy to say goodbye to my cheese habit. These days, I try to keep my dairy consumption to a minimum (although the occasional pizza night still happens), and whenever I feel that familiar rumbling, I no longer get frustrated. I just take my trusty Gas-X and make a note of what I ate so I can make sure to either avoid the food next time, or at least eat much less of it.

Is my diet perfect? No way! But figuring out one of my main gas and bloating triggers helped me feel more empowered — and much more comfortable in my jeans.

Foods that cause gas

Gas is a common process in the body: air is swallowed during digestion, digestion of food and fermentation of certain foods in the gastrointestinal tract (GIT) lead to the accumulation of gases. Most often, the accumulated gases themselves are excreted from the body. However, their excessive formation and disruption of the digestive tract can cause flatulence and bloating. Then the cause of excessive gas formation, which most often lies in the diet, should be excluded.

Where does gas come from in the body

When chewing and swallowing food, a small amount of air is naturally swallowed, which then enters the digestive tract with food. This air stimulates the stomach, and its excess is usually excreted in the form of belching. The air involved in digestion is absorbed by the body and used for the vital activity of the bacteria that inhabit the intestines. These microorganisms, in turn, take part in digestion, and also release gases that accumulate in the intestines. Excess of these gases are excreted naturally through the anus – passing gases. An additional source of gases is food. Some foods produce gas during digestion, usually through fermentation. The predominance of gas-producing foods in the diet of a healthy person can increase gas formation and flatulence – excessive or uncontrolled passing of gases.

Which foods cause gas

The most common causes of increased gas formation are foods rich in indigestible fiber or protein, containing many sugars, as well as fermentation and fermentation products.

Legumes

Beans, peas, lentils, soybeans, beans, etc. Legumes contain a lot of fiber as well as sugars. Their digestion is slow and in the process leads to increased gas production.

Cruciferous

Cabbage, broccoli, cauliflower, asparagus and others. These are one of the main foods that cause gas and bloating.

Cruciferous foods are rich in dietary fiber, which is difficult to digest and can begin to ferment inside the intestines. In addition, the raffinose contained in them is a sugar that feeds the bacteria of the gastrointestinal tract and provokes their gas release.

Pickled and fermented products

Pickled and pickled vegetables: sauerkraut, pickled cucumbers, pickled tomatoes and others. Not only are they themselves products of fermentation, which continues during digestion, these foods contain a large amount of salt. Violation of the water-salt balance in the body provokes gas retention in the body.

Dairy products

Milk, kefir, cheeses, etc. Fresh dairy products contain lactose, a sugar favored by intestinal fermenting bacteria that produce a lot of gas. Dairy products are the result of fermentation and fermentation.

Carbonated drinks

Lemonades, tonics, mineral water and others. They provoke an increased accumulation of gases with their own composition. When a person drinks such drinks, he also swallows the gases contained in them.

Beer and champagne

A separate category of foods that cause gas and bloating in adults. These drinks are obtained as a result of fermentation and therefore contain a lot of gases themselves. Also, sugars in their composition are involved in the metabolism of intestinal microflora.

Starchy vegetables

Potatoes, wheat, corn and others. Starch is very difficult to digest by the body and requires a larger number of intestinal bacteria to be connected to digestion, which in turn produce a lot of gases when starch is broken down.

Onions and garlic

Onions and garlic are rarely eaten in their pure form, they act as ingredients in the preparation of various dishes. People with flatulence are better off avoiding them. The sucrose contained in the onion is the cause of increased gas formation. Garlic may be poorly tolerated by some people due to enzymatic disorders, in which case the frequent consumption of garlic will provoke the production of gases.

Fruits and dried fruits

Foods that cause bloating and flatulence due to their high sugar content. In addition, increased gas formation occurs during the digestion of dietary fiber fruits.

Pastry and flour

Any yeast and sweet pastries. Yeast provokes fermentation processes in the intestines, which increases the accumulation of gases.

How to get rid of gas

Increased gas formation is an unpleasant phenomenon that reduces the quality of life. In addition, in some cases, flatulence can be a symptom of certain diseases of the gastrointestinal tract: irritable bowel syndrome, enzymatic deficiency of various nature, dysbacteriosis and others. A balanced diet and the elimination of gas-producing foods from the diet can solve the problem of bloating and flatulence in a healthy person. Lactoflorene® FLAT STOMACH also helps to normalize gas formation.

On average, a daily course of Lactoflorene® FLAT STOMACH helps reduce gas in 10-30 days. The main components of Lactoflorene® FLAT STOMACH act versatile, the composition is aimed at the main causes of flatulence and bloating: – the enzymatic balance responsible for adequate digestion of food is enhanced by alpha-galactosidase, which is part of Lactoflorene® FLAT STOMACH. This enzyme is involved in the breakdown of complex carbohydrates, which take a long time to digest. The beta-galactosidase in Lactoflorene® FLAT STOMACH is an additional source of lactase which aids in the digestion of dairy products.

– the intestinal microflora is supported by additional probiotics – the components of Lactoflorene® FLAT STOMACH. Bifidobacteria and lactobacilli enriches the microbiota with strains that inhibit the activity of putrefactive bacteria.

– the carminative components of Lactoflorene® FLAT STOMACH – plant extracts of lemon balm, chamomile, ginger and passionflower also stimulate the removal of excess gases. If the diet and taking carminatives do not lead to positive dynamics, you should consult a doctor.

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Flatulence – bloating due to excessive accumulation of gases in the intestines

• restoring the balance of intestinal microflora
• elimination of abdominal pain syndrome, diarrhea and constipation
• digestion of complex carbohydrates and dairy products
• stress relief

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Which foods cause flatulence?

Each of us at one time or another suffered from increased gas production and an acute, urgent need to release this gas somehow. It usually happens more often than we would like, and in the most inappropriate places. Check out the list of products that provoke flatulence, and you will reduce the likelihood of embarrassment to a minimum. Spoiler: among them there are extremely useful ones that we are constantly advised to lean on.

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“The gas bubbling in your stomach is made up of two components: swallowed air (if you eat too fast, forgetting to chew importantly) and everything that is released during the processing of specific foods,” says David Poppers, gastroenterologist and associate professor at New York University Langon Medical Center. “To avoid excessive flatulence, it is advisable to find out which foods affect you the most, since each person has an individual intestinal microbiota, which is mainly responsible for the formation of gases.”

Contents of the article

Broccoli, cabbage, and other high-fiber vegetables

Cruciferous vegetables—broccoli, cauliflower, cabbage, and Brussels sprouts—are particularly high in fiber, a type of carbohydrate that our body cannot digest it.

“Many carbohydrates are broken down into sugar molecules, but fiber cannot be broken down and passes through the body undigested,” explains Dr. Christine Lee, a gastroenterologist at the Cleveland Clinic. which produces gas, and when it accumulates, bloating occurs.

Oatmeal and whole grain bread

Whole grains cause gas for the same reason as the vegetables mentioned above: they have too much fiber. However, these non-digestible fibers should not be completely eliminated from the diet, as they are good for heart and intestinal health, and help manage weight.

Try gradually increasing your fiber intake by adding one serving of these foods a day until your stomach gets used to it. Extra fluid will also help: for every 5 grams of fiber, an extra glass of water.

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Milk, cheese and yogurt

Dairy products contain a type of sugar called lactose, which many people have difficulty digesting from an insufficient amount of an enzyme called lactase. This leads to bloating, gas formation and even constipation.

In the United States, for example, about 65 percent of people begin to have trouble digesting milk as they age.

If you too have a sensitivity to dairy products, but don’t want to give them up, try looking for low lactose options or take a lactase supplement.

Apples, bananas, peaches (and many other fruits as well as dried fruits)

These are also high in fiber and high in natural sugars such as fructose. Although less common than lactose intolerance, sometimes the gastrointestinal tract cannot break down all the sugars found in fruits. These carbohydrates enter the large intestine and are fed by bacteria, which produce gas as a by-product.

Legumes

There are no surprises here, we know about peas from childhood. Most legumes are high in fiber as well as “heavy” sugars, which our poor intestines produce all sorts of gases in an attempt to digest: hydrogen, methane, and sulfur (responsible for the characteristic smell).

To make legumes easier to digest, they must first be soaked and the water changed during cooking.

Carbonated drinks

They contribute to increased gas formation, if only because they themselves are saturated with gas. If life without magic bubbles is not sweet for you, then at least try to choose drinks without sugar.

Protein (sorry)

Protein is essential for maintaining and building muscle mass, but overusing it can lead to large amounts of gas.

“When you eat a normal amount of about one gram per kilogram of your own everything, then everything goes well: the protein is broken down into amino acids and absorbed into the bloodstream,” says registered dietitian Kate Scarlata. “But if you consume too much, the excess reaches the large intestine, where the microbes feast. Which leads to the release of hydrogen sulfide.

Sports nutrition exacerbates the problem as it often contains casein and whey protein, which are high in lactose.

Artificial sweeteners

Yes, foods with sugar substitutes are lower in carbs and calories, but there is some bad news. Sorbitol, erythritol, xylitol and others related to alcohols are not completely absorbed by the intestines, as a result you get an additional fermentation process, which can cause flatulence, bloating and diarrhea.

What to do?

First, you can take digestive enzyme supplements. And here are some more effective tricks.

Keep a food diary

For several weeks, record what you eat, how much, and how you feel about it. This will help you identify the worst offenders. Pay attention to any symptoms that bother you: constipation, stomach pain, heartburn, or nausea. Discuss them with your doctor so that he can rule out serious gastrointestinal diseases, such as irritable bowel syndrome.

Exercise more

Regular exercise improves metabolism and bowel function. It will accumulate less underdigested food and, accordingly, there will be less fermentation and gas formation.