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Treating lactose intolerance naturally using apple cider vinegar
Lactose intolerance has many symptoms such as tummy rumbles, flatulence, diarrhea, vomiting, nausea, gas, bloating, stomach aches and other gastrointestinal problems after eating or drinking milk and dairy products. This condition is characterized by inability to digest lactose which is the primary sugar in dairy products and milk. This condition usually is a result of insufficient levels of an enzyme which is called lactase and this enzyme helps break down lactose. The symptoms of this condition can range from mild to severe which depends on the amount of lactase that is produced in the small intestines. Gastroenteritis, ulcerative colitis, celiac disease and Chron’s disease are one of the most common causes for lactose intolerance. Also this problem can develop naturally with aging because our small intestines start to make less lactase. This condition in many cases is confused with a milk allergy. A milk allergy is an overreaction if the immune system to the proteins which are found in the milk. Most people who are lactose intolerant can have small amounts of lactose and they will not have any problem. Also they do not need to avoid milk and milk products completely. But this condition varies from person to person. There is not cure for this condition and the best way to deal with lactose intolerance is to limit your intake of milk, dairy products and foods which have lactose. But we know that milk and lactose are also part of many prepared foods such as pancakes, sherbet, non – dairy creamers, cream soups and cereals. You need to talk with your doctor about your proper diagnosis and treatment.
Home remedies for lactose intolerance
Apple cider vinegar: This natural cure can help you to reduce the lactose intolerance because it aids digestion, especially in the initial stages. Also this is a very effective home remedy to neutralize stomach acid and other digestive problems that are caused by lactose intolerance . You should mix one tablespoon of raw and unfiltered apple cider vinegar in one glass of water. You should drink this natural cure every day for at least a few weeks.
Chamomile: Chamomile tea can help you to get a relief from the discomfort which is caused by lactose intolerance. It reduces bloating and it neutralizes stomach acid. Also this natural cure can promote relaxation. You should add tow teaspoons of dried chamomile flowers to one cup of hot water. You should cover it. Let it steep for about five minutes and then you should strain it. You should drink this natural cure a few times per day.
Rice tea: Rice tea is also a very popular home remedy for lactose intolerance. You should add a half cup of rice to the boiled water for around ten minutes. You should wait until the rice become render and then, you should stir the rice. Strain as well as take the rice and then you should remove strained water. You should wait until the drained water gets cool. You should add a small amount of honey to this mixture. You should consume this natural cure two times per day to get better outcomes.
natural treatments for lactose intolerance
Milk substitutes: You should look for healthy substitutes for milk such as hump milk, oat milk, rice milk, almond milk, soy milk and coconut milk. If you are not used to consume these substitutes, then you should start by adding any of these supplements for milk in your puddings and other baker goods. Also you should start with small amounts and you should opt for Vitamin D and calcium fortified plant – based milks. Also you can substitute butter with coconut oil and even fruits such as prune, banana or applesauce. There are some cases when non – dairy products can cause you gastrointestinal problems because they have guar gum, which is a common food additive which in some cases can cause digestive problems, to add thickness. [2,3,4]
Ginger: This is one of the best home remedies which you can use to get a relief from the gastrointestinal problems which are caused by lactose intolerance. Also it’s simply indigestion can reduce the abdominal gas and nausea . You should add one teaspoon of freshly grated ginger to one cup of boiling water. You should let it simmer for a few minutes. You should strain this natural cure. Also you can add a small amount of lemon juice and honey to this natural cure. You should drink up to three cups of ginger tea every day to get a relief from the symptoms.
Kefir: You can use kefir as a probiotic for a healthy digestive system . There was one study in which is said that kefir and yogurt can help to improve lactose digestion and they can reduce the frequency of flatulence by more than half when it is compared with milk . Kefir has a wide array of live and active bacterial cultures which can help break down lactose in the digestive tract. Also this is a very good source of protein, potassium and calcium. You should drink ½ cup of kefir milk every day and you should gradually increase the amount which depends on how much you can tolerate without developing problems.
Yogurt and cheese: Most people who suffer from lactose intolerance can tolerate products such as hard cheese and yogurt when they consume it in moderation because they have lower levels of lactose. Low – fat and non – fat varieties have increased amounts of lactose compared to full – fat dairy products. Fat is slowing down the passage of lactose in the digestive system. You should eat probiotic yogurt with live cultures. The live and active bacterial cultures will help you to break down lactose and they will relieve gastrointestinal discomfort. Greek yogurt also has less lactose compared to regular yogurt because much of its whey protein is strained out in its processing. But the frozen yogurt may not be helpful for this condition. Also you can eat full – fat cottage cheese and aged hard cheeses such as Swiss cheese and cheddar. [2,3]
Fennel seeds: This is also a very effective home remedy for dealing with lactose intolerance. You should chew one teaspoon of fennel seeds after each meal. Also you can add one teaspoon of fennel seeds to one glass of hot water to make the fennel tea. You should wait for ten minutes and then you should strain the seeds. You should consume the tea three times per day. Also people who have burping symptoms can use fennel seeds as their natural treatment.
Get needed nutrients: Dairy products and milk are major source of several nutrients, especially calcium. When you limit their intake, then this can be a drawback for your nutritional needs. Calcium is very important element for the healthy bones and teeth. Also you need to explore other options and to make smart food choices to induce other source of nutrients in your daily diet. You should eat calcium – fortified juices, dried fruits, nuts and seeds, blackstrap molasses, soy products, green leafy vegetables (like spinach, collards and broccoli), lentils, beans and whole grains because they will enrich your body with fatty acids, minerals and vitamins. Also you should talk with your doctor about taking Vitamin D supplements and calcium.
Lemon juice: This is one of the best natural cures for lactose intolerance. It can help you to treat the stomach ache which is caused by lactose intolerance. You should add lemon juice to warm water. You should mix this natural cure with a small amount of honey to improve its taste. You should consume this natural cure before your meals. 
Cocoa powder: When we bake cakes, then in many cases we are adding a cocoa powder. For the natural treatment of the lactose intolerance, this is a great ingredient which can help you to overcome its symptoms. The consumption of this natural cure is believed to have positive effects on the stomach’s digestion of lactose. It is very good natural cure to mix cocoa powder with sugar before every meal.
Peppermint: When you use peppermint as your natural treatment for lactose intolerance, then you can easily deal with the symptoms of this condition . If you do not treat the pain which is caused by lactose intolerance, then this can result in some serious problems in which is also included diarrhea. Also it is better to start the natural treatment for the lactose intolerance as soon as possible. This natural cure has calming properties which are very effective for treating pain. Peppermint also has menthol which has good influence on your gallbladder and gastrointestinal tracts. It is recommended to drink peppermint tea two to three times per day. Also you can add honey in this tea because this will make its taste better.
 Hlebowicz J, Darwiche G, Bjorgell O, Almer L-O. Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study. BMC Gastroenterology. 2007;7:46.
 Szilagyi A, Ishayek N. Lactose intolerance, dairy avoidance, and treatment options. Nutrients. 2018;10(12):1994.
 Matthews SB, Waud JP, Roberts AG, Campbell AK. Systemic lactose intolerance: a new perspective on an old problem. BMJ Journals. 2004;81(953).
 Dekker PJT, Koenders D, Bruins MJ. Lactose-free dairy products: Market developments,
production, nutrition and health benefits. Nutrients. 2019;11(551).
 Nadifah F, Sari RM. The effect of ginger (Zingiber officinale) and green tea (Camellia sinensis) against bacteria growth on soymilk. AIP Conference Proceedings. 2016;1744.
 Leite APdO, Miguel MAL, Peixoto RS, et al. Microbiological, technological and therapeutic properties of kefir: a natural probiotic beverage. Brazilian Journal of Microbiology. 2013;44(2):341-49.
 Ohio State University. Kefir may bolster lactose tolerance in intolerant people. Science Daily. 2003. Retrieved from www.sciencedaily.com/releases/2003/05/030530081555.htm.
 Shen YHA. Complementary and alternative medicine for treatment of irritable bowel syndrome.
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