Lactose Intolerant? Why You Might Still Be Able to Drink Goat Milk Kefir
-
Tolerant If your stomach gets bloated, gassy, or sour after drinking milk, you may have already given up dairy. However, being lactose intolerant doesn't mean all fermented dairy products are hard passes. Goat milk kefir might be a little different for you as fermentation modifies the lactose profile of the milk and can make kefir, or other fermented dairy, a little easier to tolerate than plain old milk.
That's the difference. Lactose intolerance occurs when you do not produce enough lactase, the enzyme that helps you digest lactose. It doesn't necessarily require cutting out all the dairy in your diet. How much you eat, the way the dairy is prepared and your own level of tolerance play roles.
For those working out, those who love the gym, those establishing and sticking to, consistent nutrition regimens - that creates an interesting choice: a fermented probiotic drink that can be part of a meal, smoothie, or routine workout, without setting off the same response of a glass of milk.
Why Goat Milk Kefir May Be Different Than Milk
Note one: Goat milk is not lactose-free. Just like cow's milk, it has lactose. Choosing goat milk instead of cow's milk doesn't necessarily mean that a lactose-intolerant person will avoid symptoms.
The more important factor is fermentation.
Courtyard Farm goat milk Kefir is made with live cultures that ferment the milk. The cultures break down some of the lactose during fermentation. Some studies have shown that Kefir may improve lactose digestion and tolerance in people with lactose maldigestion, but there appears to be a wide variation in individuals. In one small randomised study in the Journal of the American Dietetic Association, milk, yogurt and kefir were compared and found to all have improved lactose digestion and tolerance in adults with lactose maldigestion.
They're using a different process, not a different ingredient. The milk is still there, it's still got the lactose in it, but fermentation transforms what happens to that lactose before you put it in your mouth.
And that is exactly why a person who cannot handle a normal glass of milk may be able to handle a fermented product. It is not guaranteed and does not make kefir the healthy milk alternative.
Fermentation Is the Key Variable
Kefir is full of living microorganisms fermenting milk. This produces a tart drink with a less viscous consistency than normal yogurt.
That fermentation is what makes kefir such a source of nutrition, while also diminishing some of the sugar lactose. The residual lactose depends on the different types of milk used, cultures, fermentation conditions, method of processing and finished product.
This comes into play when you're considering consuming organic kefir, Probiotic Goat Milk Kefir, or any other fermented dairy product. The label can't tell you how it will actually affect your body.Differences Between Goat Milk Kefir and Other Dairy Products
Cow's milk, conventional: Contains lactose and is not fermented. For those with a dairy intolerance may feel bloated or have excess gas or experience uncomfortable digestion.
Goat milk: Does have lactose so shouldn't be used on this list as a total lactose free milk. Ask your personal tolerance to it.Kefir (fermented milk): If kefir is fermented, some of the lactose is used by the probiotic bacteria. Thus, for some people with lactose intolerance, kefir may be easier to tolerate than normal milk.
Yogurt is fermented and typically lower in lactose content than milk. Because of this, it's an easier option for people with lactose intolerance to digest.Lactose-Free Milk This is a dairy that is very low or completely free of lactose and is intended for those who are trying to avoid lactose. It is generally not fermented and may have a different production process from kefir.
The safest way is trial and error within your own tolerance levels rather than, assuming a food that is described as "easy to digest" on the label is appropriate for everyone.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, some people with lactose intolerance are able to consume small quantities of milk, particularly when consumed with a meal. Yogurt and hard cheeses also are tolerated by some people since they contain less lactose than some other dairy products.How Fitness Enthusiasts Can Test Their Tolerance
If you work out often enough, your digestion counts for nearly as much as your food intake. No point having a precision-built breakfast if your stomach is already doing a bit of its own tallying on the way in.
Start small. Take a small sip of goat milk kefir with a meal instead of taking a large dose on an empty stomach. Record how you feel in the next few hours. If you feel the symptoms, cut down on the dose or avoid it at all and talk about your tolerance with a healthcare professional.
A Practical Kefir Routine
Morning:
Pair your meal with a handful of plain kefir at the start of breakfast.
Smoothie:
Blend with fruit and other foods that are already in accordance with your nutrition plan.
Post-workout:
Don't use kefir as your entire recovery meal-use it as one part of a healthy snack.
Rest days:
Maintain your current serving size as opposed to altering it drastically.
Uniformity simplifies the analysis of the experiment. You could alter 5 foods at once and, would produce a spreadsheet with 12 copycat formulas (each one the same, fancy but unusable).
Learn mora about goat milk kefir .What About Probiotic Benefits?
Kefir is a fermented milk product that contains live bacteria. That's a key distinction from most milk and probably accounts for why consumers gravitate toward using it as one component of an overall digestive health regimen.
But "probiotic" should not be code for "fixes all digestion issues." Everyone's different, and a fermented drink can't replace a doctor. This is especially true for those with ongoing diarrhoea, abdominal pain, unexplained weight loss, or other serious symptoms. Lactose intolerance can cause
Organic Kefir: What Should You Look For?
If you find a product marketed as organic kefir, look at the certification and ingredient listing.
Look for:
- A clear ingredient list
- Appropriate organic certification where applicable
- Live cultures or fermentation information
- Added sugar levels
- Refrigeration requirements
- Serving size
- Allergen information
- A transparent statement about lactose content
The same logic applies to the Probiotic Goat Milk Kefir. "Goat milk", "fermented", "probiotic" all refer to different features. They are not all necessarily equivalent to "lactose-free".
What's the Verdict:
You May Be Able to Eat Dairy If You Have a Lactose Intolerance. Lactose intolerance is related to digesting lactose, not every single type of dairy. Courtyard Farm goat milk has lactose. Kefir, on the other hand, has been fermented, which may decrease some of the lactose, and studies have shown that kefir may enhance lactose digestion and tolerance in some adults with lactose maldigestion.
