Lactose intolerance is one of the most widespread food intolerances, especially among adults. You’ve probably heard a friend or family member mention that they can’t drink milk or eat ice cream without feeling uncomfortable afterwards. But what exactly is lactose intolerance? How does it affect your body, and what can you do about it? Let’s look at lactose intolerance, explain how it works, and offer some practical advice on managing it while still enjoying a delicious, healthy diet.
What is Lactose Intolerance?
Lactose intolerance occurs when your body is unable to fully digest lactose, a type of sugar found in milk and other dairy products. Normally, the small intestine produces an enzyme called lactase, which breaks down lactose into glucose and galactose, two simpler sugars that your body can absorb. But when your body doesn’t produce enough lactase, lactose moves undigested into the large intestine, where it causes all sorts of trouble.
Symptoms of Lactose Intolerance
If you’re lactose intolerant, you might experience several unpleasant symptoms after consuming dairy products. These symptoms typically appear 30 minutes to two hours after eating or drinking something that contains lactose, and they can range from mild discomfort to severe pain. Common symptoms include:
- Bloating
- Diarrhea
- Gas
- Stomach cramps
- Nausea
These symptoms can vary in intensity depending on how much lactose you consume and how severe your intolerance is. Some people may be able to tolerate small amounts of lactose, while others might experience symptoms after just a sip of milk.
What Causes Lactose Intolerance?
Lactose intolerance is usually the result of the body producing less lactase as we age. This is known as primary lactose intolerance and is the most common type. For some people, their body naturally reduces lactase production after infancy, as they consume less milk. This is especially common in certain ethnic groups, particularly those of African, Asian, and Native American descent.
However, lactose intolerance can also be caused by other factors, such as:
- Injury to the small intestine: This could be due to illness, surgery, or infection. Conditions like celiac disease or Crohn’s disease can also reduce lactase production.
- Premature birth: Infants born prematurely may have lower lactase levels because the small intestine doesn’t produce lactase until late in pregnancy.
- Congenital lactase deficiency: In rare cases, babies are born with a genetic condition that prevents them from producing lactase at all. This type of lactose intolerance is inherited and requires careful dietary management from birth.
Diagnosing Lactose Intolerance
If you suspect you’re lactose intolerant, it’s important to consult a healthcare provider like Dr. Jolandi Meyer for a proper diagnosis. Self-diagnosis can sometimes lead to unnecessary dietary restrictions, so getting it right is key.
Doctors typically use a few different methods to diagnose lactose intolerance:
- Lactose tolerance test: In this test, you drink a liquid containing lactose, and your blood sugar levels are then measured over a few hours. If your blood sugar doesn’t rise, it means your body isn’t absorbing lactose properly.
- Hydrogen breath test: After consuming lactose, your breath will be tested for hydrogen levels. Normally, very little hydrogen is detectable, but if your body can’t break down lactose, it ferments in the colon and releases hydrogen, which is detectable in your breath.
- Stool acidity test: This is mainly used for infants and young children. Undigested lactose creates lactic acid in the stool, so a stool acidity test can indicate lactose intolerance.
Managing Lactose Intolerance
If you’re diagnosed with lactose intolerance, don’t worry—it doesn’t mean you have to give up all your favourite foods. There are several strategies you can use to manage the condition while still enjoying a healthy diet.
Adjust Your Diet
Just like any other food intolerance, the simplest way to avoid symptoms is to limit or avoid foods that contain lactose. But eliminating dairy altogether isn’t always necessary, especially if you can tolerate small amounts of lactose. Here are some practical tips:
- Start small: Some people can handle small portions of dairy without any issues. Try consuming small amounts of milk or cheese and see how your body reacts.
- Eat dairy with other foods: Eating dairy with meals may help slow the digestive process and reduce symptoms.
- Opt for lactose-free products: Many supermarkets offer lactose-free versions of popular dairy products, including milk, yoghurt, and ice cream. These products are treated with lactase, so the lactose is already broken down.
- Try hard cheeses: Hard cheeses like cheddar, Parmesan, and Swiss contain very little lactose and are often easier to digest.
- Enjoy plant-based alternatives: There are plenty of non-dairy alternatives available, such as almond milk, soy milk, and oat milk. These can be used in place of dairy milk in most recipes and beverages.
Lactase Supplements
If you love dairy and don’t want to give it up, lactase supplements might be your best friend. These over-the-counter pills or drops contain the lactase enzyme and can be taken just before consuming dairy. They help your body break down lactose and reduce or prevent symptoms. These supplements can be helpful, but they’re not a complete solution, so they should be used with caution.
Probiotics and Gut Health
Some research suggests that improving your gut health with probiotics may help reduce lactose intolerance symptoms. Probiotics are “good” bacteria that support digestive health, and they can be found in certain fermented foods like yoghurt, kefir, sauerkraut, and kimchi, or taken as supplements. Probiotic strains such as Lactobacillus and Bifidobacterium are thought to be particularly beneficial for digestion.
Maintaining a Balanced Diet
Cutting back on dairy can lead to nutritional deficiencies, particularly in calcium and vitamin D, which are essential for bone health. If you’re reducing or eliminating dairy from your diet, it’s important to find alternative sources of these nutrients. Here’s how:
- Calcium-rich foods: Include more leafy greens, almonds, tofu, and calcium-fortified plant-based milks in your diet.
- Vitamin D sources: Get your vitamin D from fortified foods, egg yolks, and fatty fish like salmon and mackerel. You might also consider taking a vitamin D supplement, especially during the winter months when sunlight is limited.
Living with Lactose Intolerance
Being lactose intolerant doesn’t have to feel restrictive. It’s all about understanding your body and making adjustments where needed. With a bit of planning and some trial and error, most people can find a balance that allows them to enjoy food without the discomfort.
One of the most important things to remember is that everyone’s tolerance level is different. What works for one person may not work for another, so it’s crucial to listen to your body and adapt accordingly. If you’re struggling to manage lactose intolerance, don’t hesitate to consult with Dr. Jolandi Meyer, who can offer guidance tailored to your specific needs.
Common Myths About Lactose Intolerance
There’s a lot of misinformation out there about lactose intolerance, which can make it difficult to know what’s true. Let’s clear up some of the most common myths:
- Lactose intolerance is the same as a milk allergy: These are two completely different conditions. Lactose intolerance is a digestive issue, while a milk allergy involves the immune system reacting to proteins in milk.
- Only adults can be lactose intolerant: While lactose intolerance is more common in adults, children can also develop the condition, particularly if they have other digestive issues.
- All dairy products must be avoided: Not true! Many people with lactose intolerance can still enjoy small amounts of dairy or lactose-free products without any problems.
- Lactose intolerance is rare: In fact, lactose intolerance affects about 68% of the global population to some degree. It’s especially common in people of Asian, African, and Native American descent.
Lactose intolerance can be a bit of a nuisance, but it doesn’t have to stop you from enjoying your favourite foods or maintaining a balanced, nutritious diet. With a few dietary adjustments and the right strategies in place, you can manage lactose intolerance with ease. Whether you choose to limit dairy, switch to lactose-free alternatives, or take lactase supplements, the key is to find what works best for you.
If you’re unsure about how to manage your lactose intolerance or have concerns about your digestive health, Dr. Jolandi Meyer is here to help. As a trusted GP in Pretoria with experience in nutrition and digestive health, she can provide personalized advice to help you live a healthy, comfortable life—without giving up the foods you love.
Common Ailments Treated by Dr. Jolandi Meyer
Dr. Jolandi Meyer’s expertise and comprehensive treatment options make her an exceptional General Practitioner for addressing all ailments. She provides personalised care, empowering patients to achieve optimal health. Her compassionate approach ensures patients receive the highest quality treatment. Her practice is located in Garsfontein, Pretoria on the same premises as The Way Recovery Centre.
With her support and guidance, patients can embark on a journey towards improved well-being and a healthier, happier life.