Daryeel Magazine
Lactose intolerance is a common digestive condition where the body is unable to fully digest lactose, a sugar found in milk and dairy products. This is due to a deficiency in lactase, an enzyme produced in the small intestine that is necessary for breaking down lactose.
Symptoms
When lactose is not properly digested, it can cause a range of gastrointestinal symptoms, including:
- Bloating
- Diarrhea
- Gas
- Abdominal cramps
- Nausea
These symptoms typically appear 30 minutes to 2 hours after consuming dairy products.
Causes
Lactose intolerance can be due to several factors:
- Primary Lactase Deficiency: The most common cause, where lactase production naturally decreases with age.
- Secondary Lactase Deficiency: Occurs due to an injury to the small intestine, such as from surgery, illness, or chronic intestinal diseases like celiac disease or Crohn’s disease.
- Congenital Lactase Deficiency: A rare condition where babies are born with little or no lactase activity due to genetic factors.
Diagnosis
Lactose intolerance is usually diagnosed through:
- Lactose Tolerance Test: Measures blood glucose levels after consuming a lactose-rich drink.
- Hydrogen Breath Test: Measures the amount of hydrogen in the breath after consuming lactose, as undigested lactose ferments in the colon and produces hydrogen.
- Stool Acidity Test: Mainly used for infants and children, as undigested lactose creates lactic acid in the stool.
Management
Managing lactose intolerance typically involves dietary adjustments:
- Limit Dairy Intake: Reducing or eliminating dairy products from the diet.
- Lactose-Free Products: Using lactose-free milk and dairy products.
- Lactase Supplements: Taking lactase enzyme supplements before consuming dairy to help digest lactose.
- Calcium and Vitamin D: Ensuring adequate intake of these nutrients through non-dairy sources or supplements, as they are important for bone health.
Alternative Sources of Calcium and Vitamin D
For those who need to avoid dairy, alternatives include:
- Calcium: Leafy green vegetables, almonds, tofu, fortified plant-based milks (like almond, soy, or rice milk), and fortified orange juice.
- Vitamin D: Fatty fish (like salmon and tuna), fortified plant-based milks, fortified cereals, and exposure to sunlight.
Living with Lactose Intolerance
While lactose intolerance can be inconvenient, it is manageable with careful planning. Reading food labels, finding suitable substitutes, and knowing personal tolerance levels are key steps in maintaining a balanced and enjoyable diet without discomfort.
For individuals with severe lactose intolerance, consulting with a dietitian can help create a comprehensive plan to ensure nutritional needs are met.
