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According to Michael Mosley, you
could miss out on nutrients by
avoiding gluten
Gluten-free foods are
popular, but check the
We are encouraged to either labels carefully – some are
packed with salt and sugar
avoid milk altogether or
and start producing hydrogen. The downside of
try other variants, such as this test is that it can produce severe diarrhoea.
Instead, you may prefer the stool acidity test,
almond milk and soya milk which is as straightforward as it sounds. You
provide stool samples and if your stools are
acidic, you are intolerant to lactose.
Unlike most people in the world, those
of European descent continue being able to EAT UP
enjoy milk and other dairy products when If you are neither lactose intolerant nor a
they are adults because their bodies produce a vegan, then there is a considerable downside
digestive enzyme called lactase, which breaks to avoiding dairy products. Cow’s milk is
down lactose. incredibly nutritious (it has to feed a growing
If, like 75 per cent of the world’s population, calf). It’s rich in proteins and fatty acids, but
you lose this enzyme as you grow older, then also calcium, vitamin D, vitamin B12, potassium
lactose will hang around in your digestive and phosphorus, all of which are good for bones.
system, where it will be fermented by bacteria, Those of you who have been persuaded (as
leading to the production of lots of gas. If you I once was) that low-fat dairy is somehow
are genuinely lactose intolerant then an hour ‘healthier’ should also bear in mind that low-
ADVERTISING ARCHIVES, ALAMY, BBC ILLUSTRATION: ACUTE GRAPHICS
or so after eating dairy products you are likely fat versions are missing out on a wide range
to experience flatulence (wind), diarrhoea, a of healthy fatty acids and fat-soluble vitamins.
bloated stomach, cramps and stomach rumbling. Individuals who are looking to follow a
The easiest way to find out if you are lactose healthy diet will find that their wallets are
intolerant is through an exclusion diet, along considerably lighter after the weekly food shop
the lines of the gluten exclusion diet described Lactose if they fill their trolleys with free-from foods. So
earlier. There are also other, more exotic and is found in milk and is unless you have been diagnosed with a genuine
derived from two sugars:
expensive ways to find out. These include a galactose and glucose. In intolerance or allergy, then a varied diet with lots
hydrogen breath test and a stool acidity test. regions where milk forms of fruit and veg is still the best way to maintain
a significant part of the
For the breath test you have to fast overnight, adult diet, lactose optimum health.
then swallow a fixed amount of lactose. Your intolerance is fairly rare.
Most people of European
breath is then analysed over the next couple descent can drink milk by DR MICHAEL MOSLEY (@DrMichaelMosley)
of hours. If your body is unable to break down without any issues. Dr Mosley is a presenter on BBC Two’s Trust me, I’m a
Lactose is often added to
lactose then your gut bacteria will feed on it foods and medications. Doctor and the author of The Clever Guts Diet.
BBC SCIENCE FOCUS MAGAZINE COLLECTION 63
