Lactose Intolerance

Overview

For millions of Americans, enjoying a simple glass of milk or a creamy scoop of ice cream can lead to discomfort. That is due to lactose, a sugar found in milk and milk products. If you're one of the many who struggle with this, you might be dealing with lactose intolerance. While not harmful, this condition can bring uncomfortable moments and occasional embarrassment. Unfortunately, there's no magic cure, but the good news is that you can manage it effectively by being mindful of your dairy intake.

Lactose intolerance differs from a milk allergy, as it revolves around the body's ability to handle lactose, the sugar present in milk. Our bodies rely on an enzyme called lactase to break down this sugar, allowing us to absorb it. However, those with lactose intolerance face a challenge—they don't produce enough lactase, which is typically produced in the small intestine.

Interestingly, some individuals with low levels of lactase can still digest milk products without issue, but for those with lactose intolerance, their diminished lactase levels lead to noticeable symptoms after consuming dairy. Understanding this condition is the first step towards finding the right balance and making choices that allow you to savour your favourite treats without the discomfort that can accompany lactose intolerance.

The key to managing lactose intolerance is understanding your body's limits and adjusting your diet. Some individuals may find they can tolerate small amounts of dairy or certain types of dairy better than others. Experimenting with different products and portion sizes can help identify what works best for each person. Additionally, there are lactose-free or lactose-reduced alternatives available in stores for those who still want to enjoy dairy products without experiencing discomfort. By being proactive and making informed choices, individuals with lactose intolerance can live comfortably and enjoy a well-rounded diet.

Symptoms of Lactose Intolerance

Do you frequently experience bloating and gas after consuming milk or indulging in ice cream? If so, you might be dealing with a widespread condition known as lactose intolerance. This condition hinders or makes it nearly impossible for your body to break down a specific sugar found in milk and dairy products, called lactose.

If you suspect lactose intolerance, consulting with your doctor is crucial for an accurate diagnosis and guidance on how to modify your diet to maintain good health. Lactose intolerance manifests through various signs, and the severity of your symptoms depends on the amount of dairy you've consumed and your tolerance levels. Common symptoms include an upset stomach, bloating, gas, diarrhoea, occasional vomiting, and flatulence (farting). If you notice these symptoms occurring approximately 30 minutes to 2 hours after ingesting milk or dairy products, it's advisable to seek advice from your healthcare provider. It's essential to recognize that lactose intolerance is just one potential cause of these symptoms, and your doctor can help determine the underlying factors.

Modifying your diet is a key aspect of managing lactose intolerance. Your doctor may recommend reducing or eliminating dairy products from your diet or suggest lactose-free alternatives. Experimenting with different dairy products and portion sizes can help identify what works best for you, allowing you to enjoy a balanced diet without the discomfort associated with lactose intolerance. Remember, while lactose intolerance can pose challenges, it is manageable with informed dietary choices and medical guidance. Taking proactive steps to understand and address your individual tolerance levels can significantly contribute to your overall well-being.

Causes of Lactose Intolerance

Lactose intolerance comes in four types, each with its own reasons.

The most common one is called primary lactose intolerance. Normally, our bodies stop making lactase around age 5, and even earlier for some African-Americans, around age 2. Lactase is crucial for digesting dairy, and when its levels drop, it gets harder to digest dairy products. People with primary lactose intolerance make less lactase, making it tough to digest dairy as they grow up. This type is linked to genes and is more common in those with African, Asian, Hispanic, Mediterranean, or southern European backgrounds. It's less common for people with northern or western European heritage.

Secondary lactose intolerance happens after an injury, illness, or sometimes surgery. These things can affect the small intestine and reduce the production of lactase. Common intestinal diseases like Celiac disease and Crohn’s disease are often linked to low lactase levels.

Developmental lactose intolerance occurs in babies born prematurely. Luckily, it usually goes away on its own and lasts only for a short time after birth.

Congenital lactose intolerance is extremely rare and occurs when the small intestine doesn't produce lactase, or only produces a tiny amount, from birth. This is a genetic disorder, and both parents must pass on the gene to their child.

Tests and treatment for Lactose Intolerance

If you're having problems with dairy and your doctor thinks it might be lactose intolerance, they can figure it out by looking at your symptoms and how you feel when you stop having dairy altogether. They might also do some tests to be sure. Here are a couple of tests your doctor might do.

First, there's the hydrogen breath test. They'll have you drink a special liquid with lots of lactose in it. Then, at different times, your doctor will check how much hydrogen is in your breath. If there's too much hydrogen, it means your body isn't fully handle the lactose.

Another test is the lactose tolerance test. After drinking a liquid with a bunch of lactose, they'll take some blood from you two hours later. They check the amount of glucose in your blood. Lactose provides the body with glucose if digested properly. If the glucose level doesn't go up, it shows that your body isn't properly dealing with the lactose in the drink. These tests help your doctor confirm whether lactose intolerance is causing your symptoms. They're simple ways to figure out what's going on with your body and how to manage any issues you might be having with digesting lactose.

As we know there is no cure for lactose intolerance, but it is a manageable treatment. If you have trouble with lactose intolerance because of another health issue, fixing that problem might make your body better at handling lactose, but it could take a few months. If it's not due to another problem, you can ease the discomfort by following a diet that's low in lactose. This means cutting down on milk and other dairy products, having smaller amounts of dairy with your regular meals, choosing lactose-reduced ice cream and milk, and adding liquid or powder lactase enzymes to milk. These changes help break down lactose, making it easier for your body to deal with. Overall, these adjustments provide practical ways to manage lactose intolerance, allowing you to enjoy a varied diet without the uncomfortable symptoms linked to the condition.

Understanding how your body reacts to lactose-containing foods may take some trial and error. Luckily, severe lactose intolerance, requiring the elimination of all milk products, is rare. Most people manage lactose intolerance by adjusting their diet for a comfortable balance. While cutting down on dairy, it's crucial to keep up good nutrition, and there are alternative sources of calcium like broccoli, leafy greens, fortified products, canned fish, milk substitutes, oranges, almonds, Brazil nuts, and dried beans.

Vitamin D is important too and is often found in fortified milk, eggs, liver, and yogurt. Your body also produces it when exposed to sunlight. However, even if you don't completely remove dairy, many adults may still lack enough vitamin D. To ensure proper nutrition, consider discussing vitamin D and calcium supplements with your doctor. This approach helps manage lactose intolerance while sustaining a well-balanced and nutritious diet.