How to drink milk without bloating

Drinking milk can alleviate bloating by adjusting drinking habits, choosing appropriate dairy products, and pairing with food. Milk bloating is mainly related to factors such as lactose intolerance, excessive drinking speed, and fasting consumption.

1. Drink a small amount of milk multiple times.

The amount of milk consumed each time should be controlled at around 100 milliliters, and drinking it in multiple times can reduce the burden on the gastrointestinal tract. People with insufficient lactase secretion who consume too much lactose at once are prone to bloating. Drinking a small amount in portions can give the intestines enough time to break down lactose. It is recommended to divide the daily consumption into 3-4 times, with an interval of at least 2 hours between each time.

2. Heating and drinking

Heating milk to 40-50 degrees before drinking can reduce the probability of bloating. Proper heating can make the molecular structure of lactose more easily decomposed and reduce the gas content in milk. Be careful to avoid boiling and damaging nutrients. Drinking in a warm state has less irritation to the gastrointestinal tract, especially suitable for people in winter or those with weak and cold constitution.

3. Pairing with food

Pairing with cereal foods such as oatmeal, whole wheat bread, etc. can slow down gastric emptying. Dietary fiber in food can adsorb some lactose, and starchy substances can form a gel with milk to reduce irritation to the intestines. Avoid consuming high acidic fruits together, it is recommended to pair them with breakfast or drink them 1 hour after meals.

4. Choosing to process milk

Lactose intolerant individuals can choose fermented dairy products such as Shu Hua milk and yogurt. The lactose in these products has been partially broken down into more easily absorbable monosaccharides, and the protein structure is also looser. Plant milk such as almond milk, oat milk, and other lactose free alternatives are also optional options.

5. Improving physical fitness

Long term regulation can enhance intestinal lactase activity and gradually establish tolerance. Drink 50 milliliters of fresh milk daily and slowly increase the amount, combined with supplementing probiotics to improve gut microbiota. People with weak spleen and stomach can enhance their digestive function and reduce discomfort after drinking milk through traditional Chinese medicine regulation. Develop a habit of taking a walk after meals to aid digestion and avoid immediately lying flat. Choose fresh pasteurized milk with a shorter shelf life and store it refrigerated for no more than 24 hours after opening. Individuals with severe lactose intolerance can consult a doctor to use lactase supplements. Children who experience persistent bloating should seek medical attention promptly to check for possible allergies. Pay attention to individual differences and find the most suitable way and category of milk consumption.