Got Gas? Milk Options for the Lactose Intolerant!

I really enjoyed my response from my first health post so I decided to write another one today! As you know I write from my experiences or things I come across in my real life so one issue I noticed in my life is lactose intolerance. The National Institutes of Health report that 75% of the Black community suffer from some degree of lactose intolerance which is a staggering amount of our community. Lactose intolerance causes many issues such as bloating, cramps, gas, and diarrhea. The USDA suggest drinking three cups of milk a day in order to get our daily nutritional needs. The question now becomes how do we get our nutritional needs without dealing with lactose intolerance? I began to research milk options and i’d like to share my research along with the milk option I chose!

I started my research by going to a supermarket and going to the refrigerators to look at milk options. I found three options that peaked my interest which were a coconut milk, almond milk, and soy milk. So let’s get into coconut milk.. I noticed it came in it’s natural flavor and also in a vanilla flavor. Coconut  is especially good for vegans because it has absolutely no animal product in it. Coconut milk has a good source of vitamins and minerals as well. Coconut milk contains a high amount of calcium for strong bones and contains more Vitamin C, Vitamin E, Vitamin B1 and Vitamin B3 than cow’s milk. One thing that stood out to me about coconut milk is that it contains lauric acid. Lauric acid is responsible for making a mother’s milk capable of providing her infant with protection from viral, protozoal, fungal and bacterial infection. The lauric acid in coconut milk also does the same for adults!

Now on to almond milk which is actually made from ground almonds and water. Almond milk comes in unsweetened and sweetened variations of original, vanilla, and chocolate flavor. Almond milk is high in vitamins and minerals such as vitamin E, potassium, iron, fiber, and zinc. Almond milk is low in calories and is also gluten and cholesterol free. It also contains high level of antioxidants that can help in the prevention of cancer and slows the aging process. Overall almond milk has a higher nutritional value than cow’s milk with the only down side being that cow’s milk contains more protein than almond milk. The missing protein can easily be made up by eating foods high in protein like beans, poultry, fish, etc.

The last milk option I came across is soy milk which is made from soybeans. Soy milk is a good option for vegetarians or vegans. Soy milk does contains vitamins and minerals but it is usually foritified with calcium. vitamin E, vitamin B12, and vitamin D and other nutrients. Soy milk is also known for reducing the risk of heart disease. It also contains isoflavones which are thought to improve memory. Lastly soy milk does not contain any fat and is a good aid to weight loss.

So after all this research I decided to buy coconut milk and almond milk. I chose to try these two based on the nutritional values of both options. I personally didn’t like that vitamins and minerals needed to be added to soy milk for it to provide the nutrients I need daily. After doing a taste test on the coconut and almond milk I concluded that I liked the coconut milk but loved the almond milk! I’m a big cereal eater so the almond milk seemed to compliment more flavors than the coconut milk especially honey and fruit flavors. More importantly though i’ve been drinking almond milk for about 5 months and haven’t experienced any lactose intolerant symptoms! I highly recommend trying different milk options for everyone not just lactose intolerant people.

Have you tried any of these options? Which do you prefer? Are there any options that aren’t listed that you would suggest? Share your experiences and advice.

Peace& Happy Tummys!


5 responses to “Got Gas? Milk Options for the Lactose Intolerant!

  1. Very interesting. What about lactose free milk? It seems to me that 3 cups of (dairy) milk a day is a lot. Most adults that I know don’t drink any milk, or if they do, it’s on their cereal.

  2. Just as I was going to suggest lactaid milk which is a great alternative to non milk drinkers. I wanted to say that it’s so awesome that you highlight this issue as so many people ignore the side affects of the consumption of dairy products. I personally don’t care for the taste of heavy milk such as whole or 2% on top of being lactose intolerent. I prefer rice milk which can be as inexpensive as soy milk. Check it out! Great article!

  3. I love almond milk, last year i went about 6 months not drinking 2% milk, I used to drink soy as well. I guess it got expensive buy two different kinds of milk.. now i just buy 2% to accomodate the Mrs.

  4. Reblogged this on Bianca Spicer Wellness and commented:
    Great article to read if you are lactose intolerant.
    I had to switch to almond milk because my body REJECTS cow’s milk. I suffer for an occasional ice-cream, but my stomach hates me for it.

    Initially I tried soy milk and I think the taste is okay, but my favorite is unsweetened almond milk because the taste is closest to regular milk. It taste great alone or even in protein shakes without the added calories and sugar.

    Silk Pure Almond Unsweetened Original
    Serving Size: 1cup
    Calories: 35g; Total Fat 2.5g; Sodium 150mg; Sugars 0g

  5. What caused you to exclude rice milk?
    Rice Dream Enriched Original:
    Serving size 1 cup
    Calories 120, total fat 2.5g, sodium 100mg, Sugar 10g, total carb 23g, fortified with vitamins: A,B12, D, Phosophorus, and Calcium.
    …and the Vanilla flavor tastes pretty good!

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