Unveiling the Dairy Dilemma
If you suffer from a bellyache or diarrhea after drinking milk or milk products, then you may be having lactose intolerance.
<stronLet’s understand what is lactose and its intolerance.
Lactose is a sugar found in milk and milk products. The small intestine produces an enzyme called lactase that breaks it down into two simpler forms of sugar: glucose and galactose. The body then absorbs these simpler sugars into the blood.
Lactose intolerance occurs when your body does not make enough lactase and you have digestive symptoms—such as bloating, diarrhea, and gas—after eating or drinking milk or milk products. It can occur at any age and may be life-long or temporary.
Is lactose intolerance same as milk allergy?
Lactose intolerance is not the same as a milk allergy. Lactose intolerance is a digestive system disorder, while milk allergy is a reaction by the body’s immune system to milk proteins. If after consuming milk products you experience swelling, tightening in your throat, hives, shortness of breath or anaphylaxis, it indicates milk allergy. An allergic reaction to milk can be life threatening and one should immediately seek medical attention. If, on the other hand, you experience abdominal pain, gas diarrhea, constipation, or bloating, it is indicative of lactose intolerance. Milk allergy most commonly occurs in the first year of life, while lactose intolerance occurs more often during adolescence or adulthood.
Symptoms
- Common symptoms of lactose intolerance include: abdominal bloating, a feeling of fullness or swelling in the abdomen, diarrhea, stomach pain or cramps, gas and urgency to go to the toilet. Symptoms usually occur within 30 minutes to 2 hours of consuming milk or milk products and range from mild to severe, based on the amount of lactose present in the food and the amount a person can tolerate.
What foods contain lactose?
Common sources of lactose are milk, cream, ice cream, soft and processed cheese, sour cream, dairy desserts, milk or white chocolate and any food product containing these.
How can I be sure I have Lactose Intolerance?
The easiest way to determine whether you have lactose intolerance is with an elimination diet. Remove all dairy sources from your diet for 14 days. It is important that you read labels and avoid fast-food during this time, as they may contain sources of hidden lactose. After 14 days, note how you are feeling. Then try to reintroduce dairy to see how your body responds. In case you experience a return of symptoms, then you have lactose intolerance. If, however, the symptoms remain at the end of the 14-day elimination period, another food may be the source of your problem. You may need to follow a more restrictive elimination diet to identify the problem food/s.
How is lactose intolerance managed?
Symptoms of lactose intolerance can be managed by avoiding dairy products that cause problems and by taking lactase enzyme supplements if needed.
❖ Choose foods that contain less lactose than regular milk. One cup of milk contains 9-14 grams of lactose. Research has shown that most people with lactose intolerance can tolerate 7 grams of lactose without a problem. Milk and ice cream have the highest concentrations of lactose per serving. Cheese contains less lactose than milk. Hard cheeses like swiss and cheddar have very low lactose levels and generally don’t cause problems. Butter, cream, cream cheese, and sour cream also contain low concentrations of lactose.
❖ Take milk or milk products with other foods. Having milk with cereal or having cheese with crackers results in slower digestion and makes it easier to tolerate lactose. Even though ice cream has a high lactose content, its high sugar and fat content may lessen the symptoms of lactase deficiency. Curd is also rich in lactose but may be tolerated because the bacteria help to convert lactose to lactic acid while setting of curd.
❖ Try lactose-free milk and milk products. Lactose-free milk (Amul) in which lactase is added to milk is widely available and considered safe, Non-dairy alternatives include soy or nut-based milk.
❖Probiotics. Probiotics such as Lactobacillus spp., Bifidobacterium longum or Bifidobacterium animalis help to produce lactase in the gut and may improve lactose intolerance.
❖ Read food labels to avoid hidden sources of lactose. Lactose is found in many “nondairy” food products like processed foods, salad dressings, nondairy creamers, whipped toppings and protein powders or bars. Products with any of the following in their list of ingredients contain lactose: milk, lactose, whey, curds, milk by-products, dry milk solids, and non-fat dry milk powder.
❖ Try lactase enzyme products. You may use lactase tablets (e.g., Lactaid) before you eat or drink milk products. The lactase enzyme digests the lactose in the food and therefore reduces the chances of developing digestive symptoms.
Can lactose intolerance affect my health? Milk and milk products are important source of nutrients like calcium, protein, vitamin A, B 12 and D in the diet. In addition to causing unpleasant symptoms, lactose intolerance may affect your health by causing deficiency of these nutrients.
How can I get enough nutrients that milk has, if I have lactose intolerance?
Calcium: If you can tolerate only limited amounts of dairy products, make sure to eat other calcium rich foods like soya milk, tofu, quinoa, canned salmon with bones, sardines, dark green vegetables (broccoli, spinach, mustard), beans & legumes, almonds, dried figs, chia seeds, sesame seeds, sunflower seeds and foods fortified with calcium.
Protein: Egg, chicken, meat, fish, legumes, pulses, tofu, nuts & seeds.
Vitamin A: Carrot, broccoli, sweet potato, cod liver oil, organ meat, spinach, pumpkin, musk melon, egg, apricot, papaya, mango and peas.
Vit B 12: Fish, meat, poultry, eggs. In case you are vegetarian, you may need B -12 supplement as Vit B-12 is found only in foods of animal origin.
Vitamin D: Levels can be enhanced by exposure to natural sunlight, consuming fatty fish, egg yolk and other fortified products.
Knowledge empowerment allows us to navigate the complexities of our genetic makeup and make choices that positively influence our health outcomes. By understanding the impact of specific dietary choices on our genetic conditions, we can make informed decisions that alleviate symptoms and improve our quality of life.
