Fast Tract Diet vs Lactose-Free Diet

When it comes to digestive health, there are countless diets and eating plans to choose from. Two such diets that are often compared and contrasted are the Fast Tract Diet and the Lactose-Free Diet. Both diets are designed to address digestive issues and improve gut health, but they take different approaches. In this article, we will take a deep dive into these two diets, their theories, benefits, and drawbacks, to help you decide which one is right for you.

Understanding the Fast Tract Diet

Developed by Norm Robillard, Ph.D., the Fast Tract Diet is designed to address digestive issues such as acid reflux, bloating, and gas. The theory behind the diet is based on the idea that certain foods are more difficult to digest and are more likely to ferment in the gut, leading to symptoms like bloating and gas. This fermentation is caused by the fermentation of carbohydrates in our gut by gut bacteria.

The Fast Tract Diet aims to limit the intake of these fermentable carbohydrates, called FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). The diet is structured in numerical terms in which every individual food item and meal has a "Fermentation Potential" (FP) which is calculated based on its portion size and its levels of fermentable carbohydrates. The aim for adherents of the diet is to keep the FP level for meals and snack until a certain maximum.

Understanding the Lactose-Free Diet

The Lactose-Free Diet is designed to help alleviate the symptoms of lactose intolerance. Lactose intolerance occurs when the body is unable to produce enough lactase, an enzyme that helps digest lactose, which is a sugar found in dairy products. The Lactose-Free Diet aims to remove lactose from the diet to reduce the symptoms of lactose intolerance, such as bloating, gas, and diarrhea.

A lactose-free diet typically involves avoiding dairy products such as milk, cheese, and ice cream, and instead incorporating alternative sources of calcium and vitamins like leafy greens or nuts. It's also important to note that lactose-free products like lactose-free milk and cheese still have trace amounts of lactose, before making any changes in their diet, people with lactose intolerance should consult their nutritionist or physician.

What is Lactose Intolerance?

Lactose intolerance is a common condition that affects a significant portion of the population worldwide. It occurs when the body is unable to produce enough lactase, an enzyme that breaks down lactose, which is the primary sugar found in dairy products. The lack of lactase means that lactose isn’t broken down properly in the gut, leading to uncomfortable symptoms like bloating, gas, and diarrhea.

Lactose intolerance can be caused by a variety of different factors like genetics, certain medical conditions, and aging. Symptoms can range from mild to severe, and some people may be able to tolerate smaller amounts of lactose than others. It is essential to be diagnosed by a physician before starting a lactose-free diet to ensure that symptoms are caused by lactose intolerance and not another gut condition, which require different dietary approaches.

How Does the Fast Tract Diet Work?

The goal of the Fast Tract Diet is to limit the intake of foods that are more difficult to digest, thereby reducing fermentation in the gut and less utilization of the largest niche of bacteria that feed on fermentable nutrients. It operates on a point system similar to Weight Watcher Points or other similar programs, however, FP limits how much fermentable food you can eat in a given meal rather than deciding based on calories or fat content.

The Fast Tract Diet is based on the idea that certain foods are more likely to cause fermentation and digestive symptoms because of their types of carbohydrates. Examples of high-FP foods include beans, whole grains, and some fruits. Instead, it emphasizes foods with a lower FP value, such as lean proteins, low-FODMAP vegetables, and fats like olive oil or avocado. In eating lower FP value foods, dieters can potentially alleviate symptoms like bloating and gas that come with fermentation processes.

Benefits of a Lactose-Free Diet

The lactose-free diet has several potential benefits, especially for people with lactose intolerance. By eliminating lactose from the diet, the symptoms of lactose intolerance can be significantly reduced. This can lead to improved digestion, decreased bloating and gas, and less diarrhea. Additionally, lactose-free diets can lead to a more balanced diet, often rich in vitamins, plant-based proteins, and minerals to replace intake of dairy products.

The Science Behind the Fast Tract Diet

The scientific basis of the Fast Tract Diet, while relatively modern, is based on substantial research in gut microbiome research. The diet theory is grounded on the concept that specific foods are more difficult to digest in the gut, which can exacerbate symptoms in people with digestive conditions. Foods that are fermentable are believed to exacerbate symptoms by fermenting in the gut and producing excessive gas and discomfort.

While initial digestive research was critical in understanding the importance of gut flora, recent research suggests that the health and composition of our gut microbe population influenced the human host health in several ways, including the immune system, chronic disease, glucose, metabolism, and stress response.

Foods to Avoid on a Lactose-Free Diet

Foods that are high in lactose should be avoided on a lactose-free diet. These include milk, cheese, ice cream, butter, and yogurt. However, the diet also requires a careful eye on food labels for lactose-containing, hidden, or flavor-bearing ingredients like casein, whey solids, and lactoglobulin. It’s essential to ensure that you are getting enough calcium and other essential nutrients from other food sources to maintain good health.

Pros and Cons of the Fast Tract Diet

Like any diet or lifestyle plan, the Fast Tract Diet has its benefits and drawbacks. Some potential benefits of the diet include decreased bloating and gas, relief from acid reflux, and better digestion overall. The main drawback to this diet is its strictness. The number of FP points is limited, which can make meal planning and eating out difficult.

The Fast Tract Diet also does not necessarily follow a non-restrictive plant-based or whole-foods approach to health and nutrition. While eliminating high-FODMAP foods can help alleviate symptoms, it is often not advised to eliminate an entire food group unless necessarily indicated by specific digestive conditions.

Living with Lactose Intolerance: Tips and Tricks

Lactose intolerance is a relatively common condition that can make it difficult to enjoy dairy products. However, there are several tips and tricks that can help people with lactose intolerance to manage their diet. First approach is to limit the intake of lactose-containing food items, particularly those which has higher lactose content, making gradual transitions like incremental reduction, and transitioning to lactose-free alternatives gradually.

Choosing dairy alternatives that contain less lactose or lower FP value is a better option when you have to have certain dairy products. Other strategies include taking lactase supplements before eating lactose-containing foods and choosing dosages that fit food portions. Making dietary adjustments and consulting nutritionists or other healthcare professionals can help you safely maintain a healthy and balanced diet.

How to Follow the Fast Tract Diet: A Step-by-Step Guide

If you are considering the Fast Tract Diet, it is vital to consult with a qualified healthcare provider first to ensure that the diet is safe to follow and won't impact any other health condition or needs that you might have. Below is a general overview of how to follow the Fast Tract Diet:

1. Calculate your starting FP points allocation based on the Fast Tract Diet points system guidelines
2. Avoid high-FP foods, which contribute to bloating and gas, while aiming to stick to low or moderate impact foods
3. Monitor your symptoms to adjust your diet as needed, incrementally making food selections that suit you better
4. Gradually increase your FP points as you adjust to the low-FP lifestyle

Is a Lactose-Free Diet Right for You?

Whether or not a lactose-free diet is right for you largely depends on whether you have lactose intolerance or not. If you experience digestive discomfort after consuming dairy products, it may be worth trying a lactose-free diet. However, lactose-free lifestyles could be unnecessarily restrictive for those who do not have lactose intolerance. It’s important to consult with a healthcare professional before starting a lactose-free diet to ensure that it’s right for you and that you’re still getting adequate nutrition.

The Role of Probiotics in Digestive Health

Probiotics are live microorganisms that are often referred to as "good bacteria." They colonize the gastrointestinal tract and have beneficial effects on digestion. Probiotic supplements are commonly marketed to support gut health, while you can increase probiotic intake also naturally through fermented foods.

On the other hand, it is essential to take care that none of such dietary additions can ultimately trigger symptoms due to its FODMAP or lactose content. A qualified healthcare professional or nutritionist can be helpful in guiding the choice and dosage of probiotics as per an individual's needs, ensuring that the microbes align well with the person's gut biota and dietary needs.

Combining a Low-FODMAP Diet with the Fast Tract Diet

A low-FODMAP diet is designed to reduce the intake of Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, a group of carbs that are known to cause digestion problems. The Fast Tract Diet aims to limit the intake of these same types of carbohydrates, but with a different numerical strategy than the low FODMAP intake.

While the two diets have similar intended outcomes, they operate on different points systems and emphasize different types of foods. It is essential to consult a healthcare provider before combining diets or embarking on them concurrently to avoid any potential clash or imbalance between the respective effectiveness of one strategy to another.

Maintaining gut health on a lactose-free diet

If you're maintaining a lactose-free diet, it's essential to ensure that you're getting enough essential nutrients, in order to support gastrointestinal and overall health. Some foods that may aid gut health and supplement edible deficiencies for those on lactose-free diets can be found in whole grains, lean protein, legumes, spinach, and other greens rich in fiber, B vitamins, and minerals.

It may also be worth considering probiotic supplements or food sources to help support gastrointestinal health and aid in gut microbe colonization. Consulting an experienced professional can ensure that you're maintaining a balanced, nutritional lactose-free diet that works for you and avoids deficiencies that may compromise your overall health.

Conclusion

The Fast Tract Diet and Lactose-Free Diet both aim to address digestive issues and improve gut health, but with different approaches. The Fast Tract Diet aims to limit fermentable carbohydrates responsible for gut bacterial overgrowth and fermentation that can exacerbate symptoms. In contrast, the lactose-free diet eliminates lactose as a potential source of gut discomfort and inflammation.

It's best to work with a qualified healthcare professional before starting any diet or lifestyle change, to help you determine what’s right for you, what goals to set, and what parameters to follow.

Ultimately, the diet that will work best for you is the one that fits your dietary needs, addresses any digestive concerns, and optimizes overall wellness.