Lactose Intolerant? Here is Some Good News!
Lactose intolerance is an often misdiagnosed, even self-diagnosed condition sometimes confused with milk allergy, which is far more serious. Lactose intolerance actually occurs far less than most people realize.
Here we will attempt to set the record straight on what lactose intolerance is, who suffers and what can be done about it and the symptoms it causes.
Lactose Statistics
Lactose is a type of sugar found only in milk and milk products. In your body, it is broken down by an enzyme in the intestinal tract called lactase. Production of this enzyme is highest in infancy and then drops sharply at about three to five years of age. This drop is what results in a reduced ability to digest lactose.
About three quarters of the world are lactose intolerant, meaning simply that they have limited levels of the lactase enzyme. However, that does not mean that they cannot drink milk or eat ice cream. In truth, some people with limited lactase levels have no gastrointestinal symptoms at all.
In short, studies show that only a small number of people, regardless of ethnic background, actually experience hallmark symptoms of lactose intolerance. Common symptoms include flatulence, bloating, cramps and diarrhea.
Intolerance vs. Maldigestion
Part of today’s widespread misconception relates to the term, “lactose intolerance”. Many health professionals incorrectly use the term to refer to both low lactase levels and the symptoms that can occur from consuming lactase lactose containing foods and beverages. Experts differentiate between the two, describing people with low lactase levels as “lactose maldigesters” and those with symptoms after consuming lactose as “lactose intolerant”.
Furthermore, even if you experience a bout of abdominal discomfort after drinking milk, it does not mean you have to swear off milk completely or even that you will experience symptoms the next time you drink milk.
Lactose intolerance is not an all or nothing condition. That is an important point to remember, because avoiding dairy can cause you to miss out on vital nutrients. Dairy products provide calcium, vitamin D, potassium, phosphorus and magnesium. These nutrients are valuable for maintaining good health and staving off chronic disease.
Experts link low fat dairy products with lower blood pressure, stronger bones, reduced risk of colon cancer and better weight management. That is why the Dietary Guidelines recommend three servings of low fat or fat free dairy a day. Moreover, the lactose in dairy products enhances calcium absorption.
Daily Dairy Key
The most important fact for lactose tolerance may be a consistent intake of the milk sugar.
People who have eaten dairy foods all their lives and never stopped, usually do not have a problem. It is people who have stayed away from milk for several months or years and then reintroduce it into their diets who have to watch their lactose intake more carefully.
Gradual exposure to dairy foods when reintroducing them can significantly improve tolerance. Over time, lactose digesting bacteria not only increases to meet demand, they become more efficient at breaking down lactose, thereby minimizing symptoms.
Tackling the Challenge
A big barrier to downing more dairy may not be physical symptoms, but preconceived expectations. Sometimes, just thinking you have lactose intolerance can produce symptoms.
Besides a positive attitude, what can you do? Lactose intolerance is a highly individual condition with a broad range of symptoms. What affects one person may not affect another. Following is what current research and excerpts suggest:
Start small. Most nutritionists recommend half cup portions to start, and then work your way up from there once your body adjusts. If you spread your milk intake throughout the day, you may be able to reach three cups a day without a problem.
Eat with food. Most research shows that even people with low levels of lactase can tolerate one eight ounce glass of milk (12 grams of lactose) at a time, especially if it is accompanied by a meal. Having dairy with other foods, such as milk with cereal, is key to avoiding symptoms, because additional food slows down stomach emptying, giving your body more time to digest the lactose.
Vary your diet. Try a variety of products to find what works for you. Whole milk and chocolate milk are generally better tolerated than low fat and unflavored milk. And aged cheeses like Cheddar, Swiss, Parmesan and Colby usually go down easily, since they contain smaller amounts of lactose.
Get cultured. Yogurt, buttermilk and kefir are good options, despite being high in lactose, because they contain live cultures that predigest some of the sugar. Frozen yogurt and ice cream, on the other hand, are best eaten in smaller amounts.
The Bottom Line
Lactose maldigesters who have avoided dairy for years may struggle to imagine a world that includes pizza, ice cream and cheese. But research suggests they do not have to deprive themselves. Choosing dairy foods wisely and paying attention to portion sizes is key to making nutrient rich, low fat dairy foods a part of your daily diet.
If, however, even small amounts of lactose cause severe discomfort, opt for Lactaid lactose free milk products. You will still get all the nutrients of milk without all the lactose.
