Do you suffer from LACTOSE INTOLERANCE?

If animal milk or dairy product consumption does not go well with your system. There is a strange queasiness or bloating or diarrhoea or constipation.... Chances are high that you suffer from Lactose Intolerance.

Lactose is a sugar (carbohydrate) that is found in the milk of humans, cows, buffaloes and other milk-producing animals, thus deriving the name ‘milk sugar’. For its digestion Lactose needs an enzyme (lactase) which if absent or deficient creates symptoms collectively termed as lactose intolerance.

Most human beings are born with excellent lactase activity which slowly declines with age. Approximately 65% of the human population has a reduced ability to digest lactose after infancy (0-1 year). Hence there are chances that a person might not be born with lactose intolerance but develop it with increasing age. Infants born prematurely are at risk of having lactase deficiency because lactase levels do not increase until the late third trimester (6-9 months) of pregnancy.

Research studies, including work from Sanjay Gandhi Post Graduate Institute in Lucknow, indicate that lactose intolerance is common in India, with approximately 60-70% of the population experiencing some degree of lactose malabsorption. However, most can still tolerate small amounts of dairy.

The degree of intolerance varies from person to person. Most lactose intolerants can digest milk / milk products in varying amounts or in one form or another. People experience the symptoms of abdominal pain, gas, diarrhea, bloating, nausea, etc., 30 minutes to two hours after consuming milk or milk products. It is very difficult to diagnose lactose intolerance purely based on these symptoms.

To diagnose and ascertain, it is first recommended to follow an elimination diet. We need to observe any improvement in the symptoms, it is advisable for a person to completely abstain from dairy products. To confirm the diagnosis, specific medical tests can be administered, such as hydrogen breath tests or lactose tolerance tests.

While it's not possible to change the body's ability to produce lactase, individuals can manage the symptoms of lactose intolerance through the following dietary changes:

• Avoid lactose initially; gradually introduce small amounts of milk/milk products. This may help people to adapt to fewer symptoms. Taking lactose with meals also improves its tolerance.
• Lactose is also present in foods as additives so it becomes all the more necessary to read labels before consuming processed food. Products which mention terms like ‘fat reduced’, ‘low fat’, ‘contains milk solids’ or ‘fat-free’ have a higher lactose percentage. Exercise caution when consuming foods such as pancakes, biscuits, cookies, doughnuts, processed breakfast cereals, instant soups, salad dressings, protein powders, powdered coffee creamers, etc.
• Lactose is used as an excipient in numerous pharmaceutical products, including some birth control pills, stomach acid tablets, and gas relief tablets. If concerned, consult your pharmacist about specific medications.
• The fermentation of milk reduces its lactose content, improving its digestibility. This means that curd is more easily digested compared to milk.
• You can include substitutes in your diet to maintain nutrient intake, especially proteins and calcium. You can substitute milk with soy milk, rice milk, almond milk, coconut milk, or other types of plant milk. Non-milk products which are a rich source of calcium include salmon, sardine, spinach, soy milk, sesame seeds, broccoli, etc. Nowadays dairy products containing predigested lactose are available in the market. You can consume these without experiencing any symptoms.
• Improve the health of the intestines by including probiotics in the diet.
• You can take lactase enzyme tablets whenever you consume dairy.

You can stomach your dairy without experiencing a stomach upset by following these simple tips.

Image by mohamed Hassan from Pixabay