Are you aware that about 70% of the adult world populations are lactose intolerant?
You may wonder why you feel symptoms such as abdominal bloating – a feeling of fullness or swelling in the abdomen, abdominal pain, diarrhoea, nausea and much more. This is known as lactose intolerance and arises as a result of lactase deficiency (the small intestine produces low levels of lactase and cannot digest much lactose) or lactose malabsorption (undigested lactose passes to the colon which is broken down by bacteria and create fluid and gas).
Not all people with lactase deficiency and lactose malabsorption have digestive symptoms. Most people with lactose intolerance can eat or drink some amount of lactose without having digestive symptoms. Individuals vary in the amount of lactose they can tolerate.
One may ask what lactose is: Lactose is a sugar found in milk and milk products. The small intestine the organ where most food digestion and nutrient absorption take place produces an enzyme called lactase. Lactase breaks down lactose into two simpler forms of sugar: glucose and galactose. The body then absorbs these simpler sugars into the bloodstream.
Lactose is present in many food products and in some medications.
- Food Products: Lactose is in all milk and milk products. This can be added to boxed, canned, frozen, packaged, and prepared foods. Foods such as milk, dairy products, bread and other baked goods, salad cream or dressing and mayonnaise, biscuits, chocolate, cake, some breakfast cereals, pancakes, cookies, doughnuts, some processed meats such as bacon, sausage, hot dogs all contains little or more amount of milk.
- Medications: Some medications also contain lactose, including prescription medications such as birth control pills and over-the-counter medications such as products to treat stomach acid and gas. These medications most often cause symptoms in people with severe lactose intolerance. People with lactose intolerance who take medications that contain lactose should speak with their health care provider about other options.
TYPES OF LACTASE DEFICIENCY WHICH MAY LEAD TO LACTOSE INTOLERANCE
- Primary lactase deficiency: This is also called lactase non-persistence and it’s the most common type of lactase deficiency. In people with this condition, lactase production declines over time. This decline often begins at about age 2; however, the decline may begin later. Children who have lactase deficiency may not experience symptoms of lactose intolerance until late adolescence or adulthood. Researchers have discovered that some people inherit genes from their parents that may cause a primary lactase deficiency.
- Secondary lactase deficiency: This results from injury to the small intestine. Infection, diseases, or other problems may injure the small intestine. Treating the underlying cause usually improves the lactose tolerance.
- Developmental lactase deficiency: This may occur in infants born prematurely. This condition usually lasts for only a short time after they are born.
- Congenital lactase deficiency: It is an extremely rare disorder in which the small intestine produces little or no lactase enzyme from birth. Genes inherited from parents cause this disorder.
WAY OUT
- Check the ingredients on food labels to find possible sources of lactose in food products. If a food label includes any of the following words, the product contains lactose: milk, lactose, whey, curds, milk products (cheese, butter, cream), dry milk solids, non-fat dry milk powder. Also, note that some ingredients may sound like they contain lactose but they do not, such as lactic acid, sodium lactase and cocoa butter.
- Change your diet by cutting down on or avoiding food and drink containing lactose and replacing them with lactose free alternatives such as soya milk and yoghurts, coconut based milk and yoghurts, almond milk, rice milk, hazelnut milk and foods with the ‘dairy free’ sign amongst others. This depends on how sensitive you are to lactose.
- Choose lactose free products with added calcium as calcium has several important functions including helping build strong teeth and bones. Alternative sources of calcium include leafy green vegetables, soybeans, nuts, fish containing edible bones – sardines, salmon.
- Always speak with your healthcare practitioner and a dietitian for proper guidance.
