What Is Lactose Intolerance?
Lactose intolerance is a common condition that affects how your body digests lactose, the natural sugar found in milk and dairy products. When someone has lactose intolerance, their body can’t fully break down lactose into simpler sugars for easy absorption. This happens because they have low levels of an enzyme called lactase, which is made in the small intestine. Without enough lactase, lactose stays undigested and moves into the large intestine.
When undigested lactose reaches the large intestine, it causes some uncomfortable symptoms. These can include bloating, gas, diarrhea, stomach cramps, and sometimes nausea. The severity of symptoms varies from person to person. Some might only notice mild discomfort, while others may experience more intense troubles after consuming dairy products. It’s helpful to recognize these symptoms so you can manage your diet better.
What Causes Lactose Intolerance?
Lactose intolerance mainly occurs due to a decrease in lactase production. This decline often happens naturally as people age, especially after childhood. Some ethnic groups, like people of Asian, African, or Hispanic descent, tend to have higher rates of lactose intolerance, while others, such as those of Northern European descent, are less affected.
There are also other causes. For instance, certain illnesses or conditions that damage the small intestine can reduce lactase levels temporarily or permanently. These include celiac disease, Crohn’s disease, or infections in the intestinal tract. Rarely, some infants are born with lactase deficiency due to genetic factors, a condition known as congenital lactose intolerance.
How Do You Know If You Have It?
If you experience symptoms like bloating, diarrhea, or stomach cramps after eating or drinking dairy, you might have lactose intolerance. The best way to confirm is to see a healthcare provider. They might recommend tests such as:
- Lactose Tolerance Test: This measures how your body responds to a lactose load by checking blood sugar levels.
- Hydrogen Breath Test: This detects excess hydrogen in your breath, which occurs when undigested lactose ferments in your gut.
- Stool Acidity Test: Mostly used for infants and young children, this tests for acid in stool caused by undigested lactose.
How Does Lactose Intolerance Affect Your Diet?
If diagnosed with lactose intolerance, you’ll want to find ways to enjoy meals without discomfort. This doesn’t mean you have to avoid dairy completely. Many people tolerate small amounts of lactose, especially when dairy is eaten with other foods.
Some tips include choosing lactose-free dairy products, such as lactose-free milk or yogurt. You can also explore plant-based alternatives like almond milk, soy milk, or coconut yogurt. Additionally, older cheeses like cheddar or Swiss typically contain less lactose than fresh milk or soft cheeses and may be easier to digest.
- Read labels carefully to spot hidden sources of lactose.
- Start with small portions to see how your body reacts.
- Consider lactase supplements, which can help digest lactose when taken before eating dairy products.
Knowing about lactose intolerance can help you make smarter choices and reduce any discomfort. With a little planning, you can still enjoy many delicious foods without worry.