Understanding lactose intolerance: Causes, symptoms, and its management
Have you ever felt bloated or uncomfortable after enjoying dairy products like milk or ice cream? You might be experiencing lactose intolerance, a common condition that affects many people. But what exactly causes it, what are the signs to look out for, and how can you manage it? To shed light on these queries, we have gathered some expert insights.
Understanding lactose intolerance
Lactose intolerance occurs when your body struggles to break down and digest lactose, a sugar present in milk and milk products. This happens because your small intestine does not produce enough of a special enzyme called lactase, which helps break down lactose into absorbable forms. As a result, people with lactose intolerance experience unpleasant symptoms after consuming milk or other dairy products.
What causes lactose intolerance?
"Lactose intolerance can be hereditary. There are instances where the small intestine stops producing lactase due to injury, disease, or infection," explains Dr. Ritesh Singh, medical officer, Hans Renal Care, Bageshwar. Dr. Singh also highlights that premature babies may temporarily lack lactase, but this deficiency usually resolves as they grow. Very rarely, some individuals are born with an absolute inability to generate any lactase.
What happens when a lactose-intolerant person consumes dairy products?
"The effects of lactose kick in after 30 minutes to two hours," explains Dr. Singh. You may experience belly cramps, nausea, bloating, gas, and diarrhea. These symptoms' intensity depends on how much lactose you had and how much lactase your body produces. For case-specific information, consult your doctor. Meanwhile, go through these myths about lactose intolerance, and know what's the truth.
What dietary changes do you need if you're lactose intolerant?
Dr. Amal Chandra, BHMS, PGCCN (National Institute of Nutrition-ICMR), recommends some dietary adjustments for managing lactose intolerance. He advises individuals to avoid eating all dairy products as a primary measure. "I would also recommend steering clear of processed food that does not provide a list of ingredients, as they might contain alkaloids that can potentially trigger symptoms," says Dr. Chandra.
Suitable food options that suffice nutrients offered by milk
The official website of the National Institutes of Health recommends eating "fish with soft bones, almonds, oranges, nuts, and dried beans" among other foods. Dr. Chandra advises considering fresh fruits and raw vegetables as viable substitutes as well. "While a lot of people take calcium supplements, I personally don't recommend it for everyone, mostly due to their low absorption rates," says Dr. Chandra.
Are any dairy products safe for lactose-intolerant individuals?
Individuals with lactose intolerance can opt for lactose-free milk. Fermented options like yogurt, kefir, and buttermilk with active and live cultures have lower lactose levels. Choosing cheeses such as swiss, colby, parmesan, and cheddar, which have undergone fermentation, also reduces lactose content. The bacteria involved in fermentation convert lactose into lactic acid, making these products more tolerable for some individuals with lactose intolerance.
Does genetics play a role in lactose intolerance?
"It is a genetic trait and more research is needed to figure out the exact details for geographical variations," clarifies Dr. Chandra. According to Cleveland Clinic, lactose intolerance is more common in individuals with genetic profiles such as Asian, Native American, and Hispanic. Conversely, lactase tolerance is more prevalent in individuals with genetic profiles like Northern European, African, and Middle Eastern.
Can it be managed with medication?
Yes, says Dr. Chandra. Medication and treatment can help manage lactose intolerance. "Lactase products would give you some relief from the symptoms but there is no permanent cure for this as of now," he further adds. Lactase supplements can provide the necessary lactase enzyme to break down lactose. These supplements can be taken in the form of tablets or drops before consuming lactose-containing foods.
