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Home / Living with Lactose / Living with Lactose | Issue IX
Living with Lactose | Issue IX

Living with Lactose | Issue IX

June 2021 | Issue IX

Living with Lactose 101

 

Good evening Dairy Dreamers 🙇🏽‍♂️

Welcome back to the ninth instalment of our weekly series, Living with Lactose!

Here’s to another week full of advice, tips and hints on aiding your digestion and helping our tastebuds explore - letting us all seize the day 🐮 

In our ninth weekly series, we’re jumping into fermentable carbs as we’ll be exploring:

FODMAPs and why they can be so tough to digest 🍞

➕ How to follow a low-FODMAP diet and what to keep in mind 🤓

➕ Our Restaurant of the Week: Chipotle 🌶& our Indulgence of the Week: The Burrito 🌯

There's a million ways to maximise one of the world’s most basic, yet important pleasures, and we're here to guide you and keep you informed every step of the way 🕺🏽

Quote of the Week: Erlend Loe

 

“… I don’t wish to meet people. They disgust me. Increasingly so. But I must have milk.”

 

FODMAPs: The Usual Suspects 🧐

 If you frequently experience digestive issues that upset you, or if food comes with pain that doesn’t seem to go away or get better over time, FODMAPs, types of carbohydrates found in certain foods like wheat and beans, should be on your radar as top suspects.   

FODMAP stands for “fermentable oligosaccharides, disaccharides, mono-saccharides and polyols”.

They’re short-chain carbs that our bodies tend to have trouble digesting. Due to this trouble, instead of being absorbed into the bloodstream like a normal food, they have a habit of reaching the intestines where most of our gut bacteria is found.  

Once our gut bacteria get a taste of FODMAPs, they use these carbs as fuel, producing hydrogen gas, which leads to the usual annoying symptoms we’ve grown tired of, bloating, stomach cramps and pains.

Finding FODMAPs: The Team 😬

 

Lactose: The main culprit behind our company creation! Lactose is the sugar in milk, found in dairy products like yoghurts, cheese and cream. For all the beautiful taste that lactose gives, it’s behind the most common intolerance in the world, providing issues for billions, despite the heavenly taste. It’s known as the “D” in FODMAP, disaccharides.

Polyols: Polyols are sugar alcohols, small-chain carbs that occur naturally in certain fruits and vegetables, whilst being an additive in some packaged foods. Apples (which also contain excess fructose), avocado, apricot, lychee, blackberries, cauliflower, sweetcorn, mushrooms, and sweet potatoes are all high in polyols.

Fructans & Galactans: Instead of being absorbed as fuel, oligosaccharides like fructans and galactans are fermented by bacteria in the intestine. This is entirely normal, but for those with IBS, the gas that accumulates pushes on the walls of the large intestine, causing symptoms. Oligosaccharides are most heavily concentrated in breads, cereals, pasta, and legumes.

Fructose: A simple monosaccharide that makes up the “M” in FODMAP. Everyone malabsorbs fructose if it’s consumed excessively, whilst about 1/3rd of the population has an extremely limited absorption capacity and are thus very sensitive. Examples of high fructose foods include apples, cherries, mango, pears, honey, asparagus, broccoli and sugar snap peas!  

Interestingly, this creation of gas from FODMAPs can easily lead to distention of the gut. This plays a major role in bloating and goes to explain why those suffering from digestive sensitivities like lactose intolerance or IBS may see their stomach look bigger after food!

In fact, the majority of FODMAPs pass through most of our intestines unchanged. They’re 100% resistant to digestion and are therefore categorised as a dietary fibre.

As a result of this, studies have shown strong links between FODMAPs and common digestive problems like bloating, gas, diarrhoea, constipation, and stomach cramps.  

 

Diet Time: Are These Foods my Friend or Foe? 😷

 After the symptoms we’ve listed, you could be reasonably thinking that all high FODMAP foods are worth avoiding, but this isn’t the case at all.

Many foods that contain FODMAPs are considered very healthy.

Some sugars only function as FODMAPs in some individuals, such as lactose and fructose. Additionally, the FODMAPs that act as dietary fibres also have clear health benefits, as they feed your friendly gut bacteria.  

On the other side, FODMAPs can be a menace when they’re poorly digested, causing a host of stomach pains and cramps whilst drawing liquid to the intestine and causing diarrhoea.

This is why an elimination diet like the low-FODMAP diet can be a real eye-opener and help pinpoint exactly what’s letting you down.

At the start of the diet, it’s generally recommended to completely eliminate all high-FODMAP foods for a few weeks. After a few days, it should be clear whether FODMAPs are the cause of at least some of your problems.

After a few weeks, time to re-introduce things slowly, experimenting with one food at a time, you can take a day to gauge exactly how your stomach feels. If a certain type of food really gets you down, you may want to avoid it forever!

Although a low-FODMAP diet may not be the answer to all your problems, the chances are high that it may lead to long-lasting, significant improvements.

Restaurant of the Week: Chipotle 🌶

 

Chipotle was founded near the University of Denver in 1993 by Steve Ells. At the time, he calculated he’d need to sell 107 burritos per day to be profitable. After one month, the restaurant was selling over 1,000 burritos per day 🌯

After investment from McDonald’s, the restaurant chain quickly boomed to over 500 locations. It can now be found in 5 countries at 2,622 locations, employing 64,570 people. By the time McDonald’s had sold their investment, the $360 million they spent was worth $1.5 billion, meaning McDonald’s owe a lot to the burrito! 

 

Indulgence of the Week: The Burrito 🌯

 Burrito literally means “little donkey” in Spanish, and whilst they may not look like a donkey, the idea is that whilst a donkey regularly carries a lot of everything, burritos contain a lot of different things.

The burrito might be our oldest featured food yet! The Mesoamerican people used corn tortillas in 10,000 B.C. to wrap foods with fillings of tomatoes, chili peppers, mushrooms, and avocados!

Interestingly, although burritos are one of the most popular examples of Mexican cuisine in the world, they are only popular in the northern part of Mexico 😅

 

See You Next Week!

 Dairy is such an unavoidable and enjoyable fact of life we started a business just so we could focus on it 😎 supplying high quality lactase tablets that ensure you’re prepared for any indulgence, and any occasion, that life might throw at you! 🥳✨

We hope we’ve managed to give some dairy enlightenment with the world finally opening up!

See you next week Dairy Dreamers 🤩