Ever
wondered why you experience stomach discomfort after consuming milk or dairy
products?
Fret not, an
estimated 65% of the population endures the same struggle due to lactose
intolerance – a condition that is more common than you think.
What is Lactose
Intolerance?
Lactose intolerance is a condition in which an
individual experiences digestive discomfort after consuming lactose, a form of carbohydrate that is primarily found in milk and milk products.
A lactose
intolerant individual does not make lactase, an enzyme that is required to digest
and break down lactose into simple sugars glucose and galactose, which can
then be absorbed into the blood. Instead, undigested lactose moves through the
gut, where it is fermented by bacteria – leading to digestive discomfort such
as:
· Bloating
· Stomach cramps
· Gas
· Diarrhea
· Nausea
· Vomiting
These
symptoms usually develop within 30 minutes to 2 hours after consumption, with
the severity depending on how much lactose an individual consumes and can
tolerate.
Causes of Lactose Intolerance
Our body
naturally produces lactase during infancy in order to digest milk but gradually
decreases production over time to a sufficient amount that allows us to consume
small amounts of dairy in the typical diet.
However, there are 3 causes of lactose intolerance.
1. Primary
The most
common form is caused by a sharp decrease in lactase production that persists
into adulthood. It may be partially caused by genes as studies have shown how
lactose intolerance is more common among Asians and Africans as compared to
Europeans and Americans.
2.Secondary
Decrease in
lactase production due to inflammation in the intestine due to illness or
injury such as coeliac disease, Crohn’s disease, chemotherapy or long course of
antibiotics. Lactase production may be restored if the underlying illness is
treated.
3.Congenital
In rare
cases, a genetic disorder leads to congenital lactose intolerance, which
affects newborn babies who produce very little or no lactase.
Treatment for Lactose Intolerance
While there
is no treatment available to produce more lactase enzyme, symptoms can be
controlled by removing milk and dairy products from the diet. It is also
important to read food labels to identify any source of dairy in the ingredient
list.
What foods contain lactose?
Lactose is
found in dairy products including Cow’s milk, cheese, ice cream, yogurt and
butter.
Other foods
that could contain lactose due to added dairy products include:
- Creamy sauces
- Biscuits
- Cakes and bread
- Breakfast cereal
- Instant meals
- Potato chips
Read
through the product ingredient list and watch out for the following terms:
Milk, Whey,
Casein, Curds, Cheese, Milk Solids, Milk byproducts.
Besides
that, look out for the statement “may contain milk”.
Alternatives to Dairy
To most
people, dairy products are an important source of calcium, protein, and
Vitamins A and D. Hence, it is important to obtain these nutrients from other
food sources when eliminating dairy. Some food alternatives for these nutrients
include:
1. Calcium: Sardine, dark leafy greens,
nuts and seeds, beans, broccoli
2. Vitamin A: Carrots, broccoli, sweet
potatoes, pumpkin, papaya, mango
3. Vitamin D: Exposure to natural
sunlight, fatty fish such as salmon, tuna and mackerel.
By
Nutritionist Zuanne
Anna Hoo Clinic
Source
https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance
https://www.medicalnewstoday.com/articles/180120
https://www.nhs.uk/conditions/lactose-intolerance/
https://medlineplus.gov/genetics/condition/lactose-intolerance/
