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Understanding Lactose Intolerance: Everything You Need to Know

A young woman has abdominal pain due to lactose intolerance.
HealthVectors
Sep 11, 2024
6 minutes

Lactose intolerance is a common digestive issue that affects millions of people worldwide. It’s a condition that can significantly impact daily life, particularly when it comes to diet. But what exactly is lactose intolerance, and how can it be managed? In this blog, we’ll explore everything you need to know about lactose intolerance, from its causes to symptoms, and effective treatments.

What Is Lactose?

Lactose is a type of sugar found in milk and other dairy products. It is a disaccharide, meaning it’s made up of two simpler sugars: glucose and galactose. Lactose is naturally present in cow’s milk, goat’s milk, and human breast milk. When consumed, lactose must be broken down in the small intestine by an enzyme called lactase to be properly absorbed into the bloodstream.

Assortment of dairy products or foods rich in lactose.

What Foods Contain Lactose?

Lactose is primarily found in dairy products. Foods that commonly contain lactose include:

  • Milk (cow, goat, and sheep)
  • Cheese (especially soft cheeses)
  • Yogurt
  • Butter and cream
  • Ice cream and other dairy-based desserts
  • Processed foods like baked goods, cereals, and salad dressings that may contain milk or milk derivatives

What is Lactose Malabsorption?

Lactose malabsorption occurs when the small intestine doesn’t produce enough lactase enzyme to digest lactose properly. As a result, undigested lactose passes into the colon, where it interacts with bacteria, leading to fermentation and the production of gases and other by-products. This condition is often confused with lactose intolerance, but not everyone with lactose malabsorption experiences symptoms.

The woman lying on the sofa has a bad stomach ache due to lactose intolerance.

What Happens in My Body if I’m Lactose Intolerant?

If you’re lactose intolerant, consuming foods or beverages containing lactose can trigger uncomfortable symptoms. Since your body doesn’t produce enough lactase to break down the lactose, it remains undigested as it moves through your digestive system. In the colon, bacteria ferment the lactose, leading to gas production, bloating, diarrhoea, and abdominal pain.

Lactose Intolerance Causes

Lactose intolerance is primarily caused by a decrease in lactase production as you age, which is the most common cause. This reduction in lactase enzyme levels is normal for many people after childhood. Other causes include:

  • Genetics: Certain populations, such as East Asians, Africans, and Native Americans, are more likely to develop lactose intolerance.
  • Injury to the small intestine: Diseases like Crohn’s disease, celiac disease, or severe gastroenteritis can damage the small intestine, reducing lactase production.
  • Congenital lactase deficiency: A rare genetic condition where babies are born without the ability to produce lactase.

Can You Develop Lactose Intolerance?

Yes, you can develop lactose intolerance at any point in your life. It’s common for lactase production to decrease naturally as you age, leading to the development of lactose intolerance later in life. Additionally, gastrointestinal diseases or injuries that affect the small intestine can also trigger lactose intolerance.

Also Read: The 6 Best Non-dairy Substitutes for Milk

Lactose Intolerance Risk Factors

Several factors increase the risk of developing lactose intolerance:

  • Age: Lactose intolerance is more common in adults than in children.
  • Ethnicity: People of East Asian, African, Hispanic, and Native American descent are at higher risk.
  • Premature birth: Premature infants may have reduced levels of lactase due to an immature digestive system.
  • Certain diseases: Conditions affecting the small intestine, such as Crohn’s disease, celiac disease, and gastrointestinal infections, can increase the risk.
  • Family history: If your parents or siblings are lactose intolerant, you’re more likely to develop the condition.

A woman holding a bucket and puking due to lactose intolerance.

Lactose Intolerance Symptoms

Symptoms of lactose intolerance typically occur 30 minutes to 2 hours after consuming lactose-containing foods. Common symptoms include:

  • Abdominal pain or cramps
  • Bloating
  • Gas or flatulence
  • Diarrhoea
  • Nausea (sometimes accompanied by vomiting)

The severity of symptoms can vary depending on the amount of lactose consumed and the level of lactase deficiency.

Lactose Intolerance Tests

Several tests can help diagnose lactose intolerance:

  • Lactose tolerance test: After consuming a lactose-rich beverage, blood samples are taken over two hours to measure glucose levels. A lack of increase in glucose indicates lactose malabsorption.
  • Hydrogen breath test: After drinking a lactose-rich beverage, breath samples are collected to measure hydrogen levels. High hydrogen levels indicate lactose fermentation in the colon, suggesting lactose intolerance.
  • Stool acidity test: Commonly used for infants and children, this test measures the acidity of stool, which increases with undigested lactose.

Lactose-free milk symbol.

Lactose Intolerance Treatment

While there is no cure for lactose intolerance, the condition can be managed through dietary changes and other strategies:

  • Dietary modifications: Avoid or limit foods containing lactose. Many lactose-intolerant individuals can tolerate small amounts of lactose or certain dairy products like hard cheeses or yogurt.
  • Lactase supplements: Over-the-counter lactase enzyme supplements can be taken before consuming lactose-containing foods to help digest lactose.
  • Lactose-free products: Many dairy alternatives are available, including lactose-free milk, almond milk, soy milk, and coconut milk.
  • Probiotics: Some studies suggest that probiotics may help improve lactose digestion in some people.

FAQs on lactose intolerance.

Lactose Intolerance FAQs

1. Can lactose intolerance go away?

Lactose intolerance is usually a lifelong condition, but symptoms can be managed with dietary changes and lactase supplements. In some cases, improving gut health may reduce symptoms.

2. How much lactose can I consume if I’m lactose intolerant?

Tolerance levels vary; some people can handle small amounts of lactose without symptoms, while others may need to avoid it entirely. Start with small portions and monitor your body's response.

3. Is lactose intolerance the same as a milk allergy?

No, lactose intolerance is a digestive issue due to enzyme deficiency, while a milk allergy involves an immune response to proteins in milk, which can be more severe.

4. Can I get enough calcium if I avoid dairy?

Yes, you can get calcium from lactose-free dairy products, leafy green vegetables, fortified plant-based milk, and supplements.

5. Are children born lactose intolerant?

Congenital lactase deficiency is rare. Most children produce enough lactase during infancy, with symptoms of primary lactose intolerance appearing later in childhood or adolescence.
In conclusion, lactose intolerance is a common condition that can be managed effectively with the right knowledge and lifestyle adjustments. Understanding the causes, symptoms, and treatments can help you navigate your diet and maintain a healthy, balanced life despite lactose intolerance. If you suspect you have lactose intolerance, consult with a healthcare provider for proper diagnosis and personalized advice.

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