Keeping my Bowel Healthy: Finding the Balance as a Vegetarian with Lactose Intolerance

By: Francise Lumada

​            The vegetarian lifestyle has been on the rise for the past few decades. According to a poll taken in 2016 from The Vegetarian Resource Group, 12 percent of today’s vegetarians are also millennials. This is a huge spike in numbers, after we consider the fact that only 3.3 percent of the general adult population follows a vegetarian lifestyle (Palmer, S. 2017). 
 
            The rising interest that individuals have been taking on vegetarian and vegan diets has been leaning us towards a more positive, ethically wholesome way to consume the food we eat. This is because plant-based and meatless diets are both ways to alleviate the tragedy that is animal cruelty throughout the agriculture business. A vegetarian diet can be practiced and maintained in many different ways. One may say it is more of an umbrella term for any meatless diets. For starters, here are some of the more common approaches to vegetarian lifestyles: 

• Lacto-ovo vegetarian – includes both eggs and dairy products 
• Lacto vegetarian – includes dairy products but excludes eggs 
• Vegan – excludes all meat and animal products completely.

(Vegetarian Diet, 2018). 
 
            As a picky-eating, lactose intolerant vegetarian, my own digestive system has taught me that not all bowel movements are created equal. Lactose intolerance is caused by the body’s inability to absorb lactose, which leads to the inability of the intestines to entirely digest it (Symptoms & Causes of Lactose Intolerance, 2018). It’s one thing to have to endure the symptoms such as bloating, diarrhea, nausea, abdomen pain, gas, and sometimes even vomiting after eating a cheesy or cream-based meal; so living with an already restrictive diet can be difficult for those still learning how to eat mindfully. The great news is that I am here to provide anyone who might benefit from this information a little bit of insight. However, please be mindful of your own body and the way it reacts to certain foods! Meatless diets may not be sufficient enough for those who have allergies to nuts and/or soy. If you are worried you might be allergic to something, never hesitate to ask your primary doctor for an allergy test!

•  Ditch the Dairy ​

Though some may say that non-dairy products that are used in substitution for dairy are not as nutritious as dairy itself, that is not always the case. Senior scientist at Tufts’ Human Nutrition Research Center on Aging and executive editor of Tufts Health & Nutrition LetterAlice H. Lichtenstein, DSc, claims that dairy products are essential and nutritious for healthy living (Nutrition and Plant-Based Milk Substitutes, 2018). According to Lichtenstein, the importance of consuming dairy products lies within vitamins A and D and the mineral calcium, which are supplemental and important for working together in tackling night blindness, bone strength, growth, and supporting the whole process of ossification, respectively. Though cow’s milk remains the choice that contains vitamins A, D, and calcium in substantial amounts, the triad can still be found in specific milk alternatives, soymilk being the main. If one has a preexisting soy allergy, however, fortified cereals, 100% fruit juices, and snack bars can be used as an alternative. 

• Fiber: Your Gut’s Best Friend

Hear me out on this one! Fiber, both soluble and insoluble, plays an extremely huge roll in the overall health of your gut. For starters, fiber is known as the part of the plant material in a diet that can be used in functional foods like drinks, and baked goods (Dhingra, et al. 2011). Fiber has been consumed for centuries on end—it has been recognized for keeping our bowel movements at healthy levels and our inability to digest. Therefore, it can be used as a way to combat and alleviate the discomfort that comes with dairy-containing meal. Fiber can be found most in fruits, whole grains, legumes and more.    

•  If All Else Fails…Go Vegan!  

Ditching both dairy products AND eggs can be a difficult thing to do. The most difficult part about switching from vegetarian to vegan is the lack of certain micronutrients (protein, iron, vitamin B12 and calcium) in your diet. B12 is an especially important nutrient for vegans to supplement because it is only found in meat, meat products, and fortified foods and beverages. Here’s the fun part! If you are dedicated to switching up your diet for a more wholesome approach to nutrition, coming up with creative ideas on how to get these micronutrients into your diet should be a breeze. One thing to note about a vegan diet, however, is that it CAN lead one to have a vitamin B12 deficiency. So please, be careful and take your B12 supplements if need be! All your B vitamins are water soluble, and you will never have to worry about overdose or toxicity, because B12 has no known tolerable upper intake level. Have fun with your diet! 

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​Sources

Dhingra, D., Michael, M., Rajput, H., & Patil, R. T. (2011). Dietary fibre in foods: a review. Journal of food science and technology, 49(3), 255-66.

Harvard Health Publishing. (2014, April). Is a vegetarian or vegan diet for you? Retrieved November 8, 2018, from https://www.health.harvard.edu/staying-healthy/is-a-vegetarian-or-vegan-diet-for-you

Nutrition and Plant-Based Milk Substitutes: Enjoy plant-based beverages; but be aware most are not equivalent to milk. (2018). Tufts University Health & Nutrition Letter, 36(11), 6. Retrieved from http://jpllnet.sfsu.edu/login?url=http://search.ebscohost.com/login.aspx?direct=true&AuthType=ip,cookie,url,uid&db=a9h&AN=132634750&site=ehost-live

Palmer, S. (2017). Young Vegetarians On the Rise. Environmental Nutrition, 40(2), 2. Retrieved from http://jpllnet.sfsu.edu/login?url=http://search.ebscohost.com/login.aspx?direct=true&AuthType=ip,cookie,url,uid&db=a9h&AN=120674920&site=ehost-live

Symptoms & Causes of Lactose Intolerance. (2018, February 01). Retrieved November 8, 2018, from https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/symptoms-causes

Vegetarian Diet. (2018, March 01). Retrieved November 8, 2018, from https://medlineplus.gov/vegetariandiet.html