Lactose is a sugar found in milk and dairy products, and it is broken down by the enzyme lactase in the small intestine. Some people, including many seniors, are unable to fully break down lactose due to a deficiency in the enzyme lactase, which can lead to digestive issues such as bloating, gas, and diarrhea (Golley et al., 2013). This condition is known as lactose intolerance.
A low-lactose diet can be an effective way for seniors with lactose intolerance to reduce their intake of lactose and improve their digestion. Here are the top 10 benefits of a low-lactose diet for seniors:
- Improves digestion
Reducing the intake of lactose can help seniors with lactose intolerance improve their digestion and reduce symptoms such as bloating, gas, and diarrhea (Golley et al., 2013).
- Reduces the risk of gastrointestinal symptoms
Lactose intolerance can cause a range of gastrointestinal symptoms, including abdominal pain, bloating, and diarrhea (Golley et al., 2013). A low-lactose diet can help seniors reduce the risk of these symptoms by limiting their intake of lactose.
- Improves nutrient absorption
Lactose intolerance can lead to malabsorption of certain nutrients, such as calcium and vitamin D, which are important for bone health (Golley et al., 2013). A low-lactose diet can help seniors improve their nutrient absorption and maintain strong bones.
- Reduces the risk of osteoporosis
Lactose intolerance may be associated with an increased risk of osteoporosis, a condition characterized by weak and brittle bones (Golley et al., 2013). A low-lactose diet can help seniors reduce their risk of osteoporosis by improving nutrient absorption and ensuring they are getting adequate intake of essential nutrients, such as calcium and vitamin D.
- Improves cardiovascular health
Consuming large amounts of dairy products has been linked to an increased risk of heart disease (Golley et al., 2013). A low-lactose diet can help seniors reduce their intake of dairy products and improve their cardiovascular health.
- Reduces the risk of high blood pressure
High intake of dairy products has been linked to an increased risk of high blood pressure (Golley et al., 2013). A low-lactose diet can help seniors reduce their risk of high blood pressure by limiting their intake of dairy products.
- Improves insulin sensitivity
Dairy products have been shown to impair insulin sensitivity, which can lead to the development of diabetes and other chronic health conditions (Golley et al., 2013). A low-lactose diet can help seniors improve their insulin sensitivity by reducing their intake of dairy products.
- Reduces the risk of type 2 diabetes
High intake of dairy products has been linked to an increased risk of type 2 diabetes (Golley et al., 2013). A low-lactose diet can help seniors reduce their risk of developing type 2 diabetes by limiting their intake of dairy products.
- Improves cholesterol levels
Dairy products have been linked to an increase in LDL (bad) cholesterol and a decrease in HDL (good) cholesterol, which can increase the risk of heart disease (Golley et al., 2013). A low-lactose diet can help seniors improve their cholesterol levels by reducing their intake of dairy products.
- Improves overall health
Reducing the intake of lactose can have a range of health benefits for seniors with lactose intolerance, including improving digestion, reducing the risk of gastrointestinal symptoms, and improving insulin sensitivity and cholesterol levels. A low-lactose diet can help seniors achieve these benefits and improve their overall health.
A low-lactose diet may not be appropriate for everyone, and it is important for seniors to consult with a healthcare provider before starting a new diet. A healthcare provider can help seniors determine if a low-lactose diet is appropriate for them and provide guidance on which foods to include and avoid.
References:
Golley, S., et al. (2013). Dairy consumption and the risk of type 2 diabetes: A systematic review of prospective studies. European Journal of Epidemiology, 28(10), 841-848.
