Do you consider yourself to be lactose intolerant? Perhaps after visiting your doctor and discussing your symptoms, they came to the conclusion that you are. However, there are many facts that you must know to deal with lactose intolerance effectively. Having said that, you are not required to reject every dairy-based item you come across. Ice cream and cheese are still acceptable foods. Just a few adjustments are necessary.
Let’s get started by going over all you should know to deal with lactose intolerance and how to handle it.
- What is Lactose Intolerance?
- What are the Symptoms of Lactose Intolerance?
- What are the Causes of Lactose Intolerance?
- Is Lactose Intolerance Curable?
- What Dairy Products can Lactose Intolerants Consume?
What is Lactose Intolerance?
It’s not a real allergy, for one thing. Unlike allergies, dairy products do not affect your immune system. Lactose intolerance is a digestive disorder where the body is unable to digest lactose, a type of sugar found in milk and dairy products. This occurs when the body does not produce enough of the enzyme lactase, which is needed to break down lactose in the small intestine.
The carbohydrate found in milk and other dairy products, lactose, is broken down by the lactase enzyme. Any lactose you take will trigger the fermentation process in the intestines, which results in all the bothersome symptoms of lactose intolerance if you don’t have enough lactase.
What are the Symptoms?
The symptoms of lactose intolerance can vary from person to person, and they may not always appear immediately after consuming lactose-containing foods or beverages. Common symptoms that you must know to deal with lactose intolerance include:
- Bloating: This is a feeling of fullness or swelling in the abdomen, which can be uncomfortable or painful.
- Gas: Lactose that is not properly digested can ferment in the colon, leading to the production of gas, which can cause bloating and flatulence.
- Abdominal pain: This can range from mild discomfort to severe cramping.
- Diarrhea: Loose or watery stools can occur several hours after consuming lactose-containing foods or beverages.
- Nausea: This is a feeling of queasiness or discomfort in the stomach, which can sometimes lead to vomiting.
In addition to these gastrointestinal symptoms, lactose intolerance may also cause headaches, fatigue, and irritability. The severity of these symptoms can vary depending on the amount of lactose consumption and the individual’s level of lactase deficiency.
It is important to note that the symptoms of lactose intolerance can be due to other conditions. Irritable bowel syndrome (IBS) or celiac disease can be such a condition. If you experience persistent symptoms, you must consult with a healthcare provider for proper diagnosis and treatment.
What are the Causes?
Primary lactose intolerance, secondary lactose intolerance, and hereditary lactose intolerance are the three categories of lactose intolerance. Now let us guide you through the causes based on this categorization.
Primary Lactose Intolerance
The most common form of lactose intolerance is this one. Because babies drink their mothers’ milk and need to digest lactose, most people are born with enough lactase. But as babies become older, they gradually start to substitute various non-dairy meals for milk. Their level of lactase eventually drops, usually to a normal level where their bodies can still digest lactose adequately.
Yet, occasionally the level drops too low or the body completely quits generating the enzyme. After then, lactose intolerance develops. Why lactase levels fluctuate too much is still a mystery.
Secondary Lactose Intolerance
Secondary lactose intolerance is a condition in which lactose intolerance develops as a result of another underlying condition or factor. Damage to the small intestine or a temporary illness can be such factors.
There are many factors that can cause secondary lactose intolerance, including:
- Gastrointestinal infections or food poisoning can damage the cells in the small intestine that produce lactase. This leads to temporary lactose intolerance.
- Medical treatments like chemotherapy or radiation therapy can damage the cells lining the small intestine, leading to temporary lactose intolerance.
- Medical conditions like celiac disease or inflammatory bowel disease, can damage the small intestine and lead to lactose intolerance.
- Surgery: Surgery on the small intestine or stomach can sometimes cause lactose intolerance.
The symptoms of secondary lactose intolerance are similar to those of primary lactose intolerance. They include bloating, gas, diarrhea, abdominal pain, and nausea. However, the onset of symptoms is usually more sudden and may come with other symptoms of lactose intolerance.
Congenital Lactose Intolerance
Congenital lactose intolerance is a rare genetic disorder in which infants are born with a complete absence of lactase. This means that the infant is unable to digest lactose from birth. It is caused by a rare genetic mutation affecting the production of lactase in the cells lining the small intestine.
Infants with congenital lactose intolerance typically experience symptoms soon after birth, including diarrhea, vomiting, and dehydration. These symptoms can be severe and life-threatening if not properly managed.
Is Lactose Intolerance Curable?
Lactose intolerance is not curable, as it is a condition caused by a deficiency in lactase in the body. Lactase is very important to break down the lactose present in milk. However, you can deal with lactose intolerance effectively through dietary changes and/or the use of lactase supplements.
Many people with lactose intolerance are able to consume small amounts of lactose without experiencing symptoms. It is important to consult a healthcare provider or a registered dietitian to develop a personalized dietary plan. This will help you meet your individual needs and preferences while ensuring adequate nutrient intake.
In addition to dietary changes, lactase supplements are also available in the form of tablets, capsules, or drops. You can take those before consuming lactose-containing foods or beverages to help break down the lactose and prevent symptoms.
It is important to note that lactose intolerance is a manageable condition. It does not typically result in any long-term health problems. However, if left untreated, severe symptoms can lead to dehydration and nutrient deficiencies. These symptoms grow prominent in children, older adults, and pregnant or breastfeeding women. Therefore, it is important to deal with lactose intolerance and manage it properly to ensure adequate nutrition and prevent complications.
What Dairy Products can Lactose Intolerants Consume?
With lactose intolerance, you may still be able to consume certain types of dairy products. Yes, that’s true, but only if you do so in moderation or choose lactose-free or lactose-reduced options. Here are some examples:
- Hard and aged cheeses like cheddar, parmesan, and Swiss, typically contain lower levels of lactose than soft or fresh cheeses. This is because lactose is broken down during the fermentation and aging process.
- Yogurt contains live cultures of bacteria that produce lactase, which can help break down lactose. Look for plain, unflavored yogurt with active cultures, and avoid those with added sugars or artificial sweeteners.
- Lactose-free milk and dairy products and cheese are available in most grocery stores and can be a good alternative to regular dairy products.
- Plant-based milk and dairy alternatives like almond, soy, or oat milk, are naturally lactose-free. Therefore, you can consume them in place of dairy milk in recipes or as a beverage.
- Small amounts of regular milk or dairy products: You can consume dairy products with small amounts of lactose. You can have a splash of milk in coffee, or a small serving of ice cream, without experiencing any symptoms.
It’s important to note that individual tolerance to lactose can vary from person to person. Therefore, it’s best to consult a healthcare provider or dietitian to develop a personalized dietary plan. This will guide your needs and preferences while ensuring adequate nutrient intake.
