If you experience discomfort or digestive issues after consuming dairy products, you may be lactose intolerant. Lactose intolerance is a common condition that affects people of all ages and ethnicities.

In this article, we’ll explore the causes and symptoms of lactose intolerance, and provide tips for lifestyle modifications and lactose intolerance diet reccomendations.

What is Lactose Intolerance?

Lactose is a type of sugar found in milk and other dairy products. In order to digest lactose, the body produces an enzyme called lactase. People who are lactose intolerant have a deficiency or absence of lactase, which means that lactose cannot be properly digested and absorbed in the small intestine. Instead, it passes into the colon where it is fermented by bacteria, leading to symptoms such as bloating, gas, diarrhoea, and abdominal pain.

Types of Lactose Intolerance

There are three main types of lactose intolerance: primary lactose intolerance, secondary lactose intolerance, and congenital lactose intolerance.

• Primary lactose intolerance: This is the most common form and occurs when lactase production decreases naturally with age. Symptoms usually develop in adolescence or adulthood.
• Secondary lactose intolerance: This can occur as a result of certain medical conditions such as celiac disease, inflammatory bowel disease, or chemotherapy. In these cases, lactose intolerance is a secondary symptom of the underlying condition.
• Congenital lactose intolerance: This is a rare genetic disorder that is present from birth. Infants with this condition are unable to tolerate breast milk or formula and require specialized medical care.

Symptoms of Lactose Intolerance

The symptoms of lactose intolerance can vary in severity and duration. Common symptoms include:

• Bloating
• Gas
• Diarrhea
• Abdominal pain or cramping
• Nausea
• Vomiting

Symptoms typically occur within 30 minutes to 2 hours after consuming dairy products or foods containing lactose.

Causes of Lactose Intolerance

Lactose intolerance is caused by a deficiency or absence of lactase, the enzyme responsible for breaking down lactose in the small intestine. The underlying causes of lactase deficiency can vary depending on the type of lactose intolerance.

In primary lactose intolerance, the decrease in lactase production is a natural result of ageing. In secondary lactose intolerance, the underlying medical condition or treatment interferes with lactase production or function. In congenital lactose intolerance, a genetic mutation affects the body’s ability to produce lactase.

Prevalence of Lactose Intolerance

Lactose intolerance is a common condition that affects a significant portion of the global population. The prevalence of lactose intolerance varies widely depending on ethnicity and geographic region. In general, lactose intolerance is more common in populations of Asian, African, and Native American descent.

Managing Lactose Intolerance

While there is no cure for lactose intolerance, it is possible to manage the condition through dietary changes and other lifestyle modifications. Here are some tips for managing lactose intolerance:

Primary Lactose Intolerance Diet

If you have primary lactose intolerance, you can manage symptoms by reducing or eliminating lactose from your diet. This may involve avoiding or limiting foods such as:

• Milk
• Cheese
• Yogurt
• Ice cream
• Butter
• Cream
• Whey protein

Instead, look for lactose-free or low-lactose alternatives for your lactose intolerance diet such as:

• Almond milk
• Soy milk
• Lactose-free milk
• Hard cheeses (cheddar, feta, parmesan)
• Dairy-free ice cream
• Non-dairy cream substitutes (coconut cream, cashew cream)

It’s also important to make sure you’re getting enough calcium and vitamin D, which are important nutrients found in dairy products. Alternative sources of calcium and vitamin D include:

• Calcium-fortified plant-based milks
• Leafy green vegetables (kale, collard greens, spinach)
• Calcium-fortified orange juice
• Canned fish with bones (salmon, sardines)
• Vitamin D-fortified cereals

Secondary Lactose Intolerance

If you have secondary lactose intolerance, managing the underlying condition may help improve lactose intolerance symptoms. In some cases, lactase supplements may also be recommended to help digest lactose.

Dietary Management of Lactose Intolerance

When dining out or shopping for food, it’s important to read labels and ask questions about ingredients to avoid hidden sources of lactose. Here are some tips for lactose intolerance diet:

• Choose lactose-free or low-lactose products whenever possible
• Substitute dairy products with lactose-free or plant-based alternatives
• Look for dairy products with reduced lactose content
• Avoid processed foods that may contain lactose as a filler or additive
• Opt for fresh, whole foods that are naturally low in lactose

Home Remedies for Lactose Intolerance

While there are many natural remedies and supplements that claim to treat lactose intolerance, there is little scientific evidence to support their effectiveness. However, some people may find relief from symptoms by:

• Taking probiotics, which can help improve gut health and aid digestion
• Using lactase supplements before consuming dairy products
• Drinking peppermint or ginger tea, which may help reduce gas and bloating

Foods That Contain Lactose to Avoid on a Lactose Intolerance Diet

Lactose is found in many common foods and ingredients, including:

• Milk and dairy products
• Baked goods
• Processed meats
• Salad dressings and sauces
• Snack foods (chips, crackers)
• Medications and supplements

To avoid lactose, it’s important to read labels carefully and be aware of hidden sources of lactose.

FAQs

Q: Is lactose intolerance genetic?

A: Yes, lactose intolerance can be caused by genetic factors, although it is not always hereditary.

Q: Can you become lactose intolerant later in life?

A: Yes, it is possible to develop lactose intolerance later in life, although it is more common in adulthood.

Q: What happens if you ignore lactose intolerance?

A: Ignoring lactose intolerance can lead to uncomfortable digestive symptoms and may also increase the risk of nutrient deficiencies and other health problems.

Q: What are some home remedies for lactose intolerance?

A: While there is no cure for lactose intolerance, some people may find relief from symptoms by using probiotics, lactase supplements, or herbal teas such as peppermint or ginger.

Q: What are some good sources of calcium and vitamin D for people with lactose intolerance?

A: Alternative sources of calcium and vitamin D include fortified plant-based milks, leafy green vegetables, canned fish with bones, and vitamin-fortified cereals.

Conclusion

Lactose intolerance is a common condition that can cause uncomfortable digestive symptoms. By understanding the causes and symptoms of lactose intolerance, and making simple dietary changes and lifestyle modifications, it is possible to manage the condition and enjoy a healthy, fulfilling diet. Remember to read labels carefully, choose lactose-free or low-lactose alternatives, and talk to your healthcare provider if you have any concerns about your digestive health.

References

• Castiglione, F., Di Girolamo, E., Ciacci, C., Caporaso, N., Pasquale, L., Cozzolino, A., Tortora, R., Testa, A. and Rispo, A., 2008. Lactose malabsorption: Clinical or breath test diagnosis?. e-SPEN, the European e-Journal of Clinical Nutrition and Metabolism, 3(6), pp.e316-e320.
• Deng, Y., Misselwitz, B., Dai, N. and Fox, M., 2015. Lactose intolerance in adults: biological mechanism and dietary management. Nutrients, 7(9), pp.8020-8035.
• Malik, T.F. and Panuganti, K.K., 2021. Lactose intolerance. StatPearls [Internet].
• Shaukat, A., Levitt, M.D., Taylor, B.C., MacDonald, R., Shamliyan, T.A., Kane, R.L. and Wilt, T.J., 2010. Systematic review: effective management strategies for lactose intolerance. Annals of internal medicine, 152(12), pp.797-803.