Lactose intolerance is a digestive disorder that occurs when the body is unable to digest lactose, a natural sugar found in milk and dairy products. Symptoms range from bloating to diarrhea, occurring after the consumption of food or drinks that contain lactose, such as milk, cheese, or yogurt. In this guide, we’ll explore what lactose intolerance is, its common symptoms, and which foods to avoid or limit. So, keep scrolling!
What is Lactose Intolerance?
Lactose intolerance is a digestive disorder characterized by the intestine’s inability to digest lactose. This occurs due to a deficiency of the enzyme lactase in the small intestine. Under normal conditions, lactase in the small intestine breaks down lactose into simple sugars which are glucose and galactose, which the body then uses to produce energy.
However, in individuals with this condition, the small intestine is unable to break down lactose into these simple sugars, causing it to pass into the large intestine. There, the lactose is fermented by bacteria, producing gas that leads to digestive distress.
Causes of This Condition
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There are various causes for this condition. Below are the different causes of lactose intolerance, categorized by type:
1. Primary lactose intolerance
Primary lactose intolerance is caused by genetic factors inherited from one’s parents. This condition occurs when the production of the enzyme lactase declines with age. Typically, primary lactose intolerance begins around the age of 2, though symptoms may not manifest until adolescence or adulthood.
2. Secondary lactose intolerance
Secondary lactose intolerance occurs when lactase production decreases due to underlying health issues, such as celiac disease, Crohn’s disease, intestinal infections, or inflammation of the colon. A reduction in lactase production can also result from the effects of chemotherapy or long-term antibiotic use.
3. Developmental lactose intolerance
This type of lactose intolerance occurs because a baby’s intestines are not yet fully developed at birth. It is commonly seen in premature infants. However, this form of lactose intolerance is only temporary and typically improves as the infant grows older.
4. Congenital lactose intolerance
Congenital lactose intolerance is caused by a genetic disorder inherited from both parents. Infants with this condition are born with little to no lactase enzyme. This type of lactose intolerance is extremely rare.
Common Symptoms of This Condition
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Symptoms of lactose intolerance typically appear 30 minutes to 2 hours after consuming food or drinks that contain lactose. These symptoms include:
- Frequent flatulence.
- Bloating.
- Abdominal pain.
- Diarrhea.
- Gurgling sounds in the abdomen (borborygmi).
- Nausea and vomiting.
Each person with lactose intolerance may experience different symptoms. The severity of the symptoms also depends on the amount of lactose consumed.
Foods to Avoid or Limit if You Have Lactose Intolerance
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If you have lactose intolerance, you may not need to eliminate every dairy product from your diet. The amount of lactose that triggers symptoms differs between individuals, so identifying your personal tolerance level is important. Here are some common foods and drinks to monitor:
1. Cow’s Milk: Cow’s, goat’s, and sheep’s milk contain lactose and may trigger symptoms. Choose lactose-free milk or fortified plant-based alternatives.
2. Ice Cream: Traditional ice cream contains milk and cream. Try lactose-free or dairy-free alternatives made from soy, oat, coconut, or almond.
3. Soft Cheeses: Ricotta, cottage cheese, and cream cheese may contain more lactose than aged cheeses. Hard cheeses like cheddar and Parmesan are often better tolerated.
4. Cream and Cream-Based Sauces: Creamy soups, pasta sauces, and heavy cream may trigger symptoms. Consider tomato-based, olive oil-based, or lactose-free alternatives.
5. Yogurt and Dairy-Based Desserts: Yogurt, milkshakes, and puddings may contain lactose. Lactose-free yogurt and dairy-free desserts are suitable alternatives.
6. Packaged Foods Containing Milk Ingredients: Baked goods, cereals, sauces, and processed snacks may contain hidden lactose. Check ingredient labels and monitor your individual tolerance.
When to Visit a Doctor?
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Consult a doctor if you or your child, your relatives, experience the symptoms mentioned above after consuming milk or dairy-based foods. This is to ensure that the symptoms are not caused by a cow’s milk protein allergy, irritable bowel syndrome, inflammatory bowel disease, or celiac disease.