It can be difficult for lactose intolerant individuals to pack protein into their diet. Milk and dairy contain a high number of protein grams, as shown in this example on the allinahealth website. So, what are the implications of a no dairy, low protein diet and what alternatives are there?
In a recent study, reported by the European Journal of Clinical Nutrition, 40 adult women were tested for compromised digestion. Participants were split in 3 ways:
- Lactose intolerant
- Non-lactose dairy intolerant
- Dairy intolerant
The women consumed three different types of milks in a randomised sequence. In summary, the study found that Amino Acids are “largely unaffected” by dairy and lactose intolerances which is great news for those who don’t consume dairy products.
What are Amino Acids?
As written by Healthline, Amino Acids are “referred to as the building blocks of proteins…You need them for vital processes such as building proteins, hormones and neurotransmitters”. There are a total of nine essential Amino Acids that cannot be manufactured by the body and need to be supplied from dietary foods or supplementation. The rest can be made by the body. However, there are some circumstances where the body may not meet these demands. There are 3 types of Amino Acids:
Essential
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Non-Essential
- Alanine
- Arginine
- Asparagine
- Aspartic acid
- Glutamine
- Glycine
- Proline
- Serine
- Tyrosine
- Cysteine
- Glutamic acid
Conditional
These include some of the non-essential Amino Acids because the body sometimes needs additional support.
I'm lactose intolerant. How can I get more proteins into my diet?
Healthline recommends some of the following to increase your protein intake: eggs, chopped almonds, protein shakes, peanut butter, canned fish. Taking any of the above supplements would also be beneficial.
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Alison is the Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.
