Lactose intolerance is a widespread digestive condition that affects millions of people globally. This disease actually develops when the body fails to digest lactose. Lactose is a form of sugar which is mostly found in dairy products and milk. Although lactose intolerance is not destructive, it can create a variety of unpleasant symptoms that can significantly affect quality of life. In this comprehensive article we will talk about symptoms of lactose intolerance, its treatment options and dietary suggestions for managing it in a better way. So this article is going to be very important for you. You just only need to stay with us till the end. Let’s get started without any further delay.
What is Lactose Intolerance?
It is very important to understand what lactose intolerance actually is. When our body fails to generate enough lactase the condition arises which is known as lactose intolerance. Lactase is basically an enzyme which is compulsory for digestion of lactose into simpler sugars or carbohydrates that may be absorbed by the circulatory system. Now try to understand what actually happens when lactose is not digested. When lactose remains unprocessed or undigested, it reaches to the colon where bacteria begin to ferment it. This all process results in production of gas and other digestive issues.
Symptoms of Lactose Intolerance
This part of the article is very important because without knowing symptoms you cannot go for effective diagnosis and better treatment. It is the reality that the symptoms of lactose intolerance may differ from person to person. In most of the cases symptoms start to appear between 30 minutes to 2 hours of timing. It is basically a time of indigestion of those foods or beverages that contain lactose. Here in the following we are going to talk about some of the common symptoms that you can experience. Let’s find out.
Bloating
Due to the indigestion of lactose, extra gas is generated during the process of fermentation. In this way the issues like abdominal bloating and pain can arise.
Diarrhea
Another common symptom of lactose intolerance is the appearance of diarrhea. It happens because the presence of undigested lactose in the colon can bring water into the intestines. When this happens it results in watery and loose stools.
Gas
An affected person can experience gas which indicates that the person may have lactose intolerance. It is because the bacteria which are present in the colon start to ferment lactose which results in gas and feeling of fullness.
Cramps in the Stomach
If you feel cramps in the stomach then this can be a sign of lactose intolerance. It is obvious that you have pain in the abdomen due to the intestines’ attempt to transport unprocessed lactose through the digestive tract.
Nausea
It is observed that some people may feel nausea and vomiting after eating those foods that have lactose. If this happens it means that particular person may be suffering from lactose intolerance.
Urgency
If a person feels an urgency to use the toilet then it is the possibility of lactose intolerance disorder. It is because of the fast movement of the intestines.
Causes of Lactose Intolerance
Do you know what the root causes of lactose intolerance are? Don’t be confused because this part of the article is all about. Let’s quickly find out.
Primary Lactose Intolerance
Lactose intolerance is the most common type. This type comes into existence when the production of lactose starts to decrease with the passage of time. In most of the cases it is considered as hereditary factor and is most common in particular ethnic communities such as Africans, Asians and Native Americans.
Secondary Lactose Intolerance
This is the opposite of primary lactose intolerance. In this type the situation arises due to injury or any disease that directly affects the small intestine such as celiac disease, gastroenteritis and Crohn’s disease. In this type of lactose intolerance the situation can get better if the root causes of that particular disease are addressed.
Congenital Lactose Intolerance
Another root cause of lactose intolerance is congenital lactose intolerance. This type is actually rare and develops from birth where new born babies have no capacity to manufacture lactose. This is a serious condition which demands to avoid the use of lactose beginning from birth.
Diagnosing Lactose Intolerance
If you experience symptoms of lactose intolerance as we have mentioned above, the next step is to go for medical diagnosis. A professional healthcare provider can comprehensively do this with the use of different approaches. Some of the important diagnosis techniques are as follows.
Lactose Tolerance Test
This test is taken after taking a fast. You have to consume a beverage that contains a rich amount of lactose. After doing so, their blood samples are then collected in order to check out the glucose level in the blood. If glucose level does not increase then it means lactose is not being absorbed properly.
Hydrogen Breath Test
As the name suggests, a hydrogen breath test is taken in order to check out the quantity of hydrogen in your breath after eating lactose. If the hydrogen level increases it means lactose is still not completely digested and is fermenting in the colon by the bacteria.
Stool Acidity Test
This test is mostly performed on newly born babies and young children in order to examine the acidity of the stools. In this test the presence of lactic acid and other fatty acids which are created due to the indigestion of lactose can point out towards the lactose intolerance.
Elimination Diet
Another method to diagnose lactose intolerance is elimination diet. Just start to remove those items in your diet that contain lactose. After that, gradually add back. By doing this you can easily experience whether your symptoms get better or worse by consuming lactose.
Treatment and Management of Lactose Intolerance
It is important to understand that lactose intolerance is not curable but you can effectively manage and treat it by implementing the following strategies. Let’s have a look.
Dietary Changes
The first and most important treatment option for you in cases of lactose intolerance is to change your diet. Quickly remove or reduce those food items from your diet that contain lactose. Some of the common and most used lactose items are milk, yogurt, cheese and all other dairy items. It is found that some people can control small amounts of lactose. So it is up to the condition of those particular people.
Lactase Supplements
Those people who have issues of lactose intolerance, they are recommended to consume lactase supplements. Without a prescription lactase supplements are available in the market. So use them because they help to digest lactose in a normal way. It is better to use these supplements before eating those foods that contain lactose. By doing this you can get results in a short period of time.
Lactose Free and Low Lactose Products
Just try to consume lactose free and low lactose products in your daily routine. With the advancement in science and technology now many grocery shops are selling those products that are lactose free and have lower quantities of lactose. The benefit of these products is that they provide equal nutritional benefits as the lactose products have without any pain and discomfort.
Probiotics
Medical research has shown that the use of probiotics help to improve the digestion of lactose. Probiotics are useful microorganisms that are considered best for the improvement of gut health. The best examples of foods that have a sufficient amount of probiotics are yogurt, fermented food like sauerkraut and kefir.
Calcium and Vitamin D Supplements
It is a fact that dairy products are the main source of calcium and vitamin D. Those people who are suffering from lactose intolerance should discover alternatives of calcium and vitamin D. These types of people can consume green vegetables; plant based fortified milk, almonds and tofu because these are alternate sources of calcium and vitamin D.
Gradual Recovery
After some time, some people can include small quantities of lactose into their diets in order to develop tolerance gradually. Remember every person has its unique type of characteristics. So it is better to perform this type of process under the supervision of a professional nutritionist.
Dietary Tips for Managing Lactose Intolerance
While you are suffering from lactose intolerance then it does not mean that you avoid consuming dairy products completely. The only need is to manage. Here we are going to talk about some important dietary tips in order to manage lactose intolerance in an effective way. Let’s have a look.
Read Labels
Try to carefully read labels of the products as some products have hidden lactose sources. There are some ingredients like milk, milk by products, nonfat dry milk powder, curds and whey; these all contain lactose.
Choose Hard Cheeses
It is better to prefer hard cheeses like swiss, cheddar and parmesan over soft cheeses. It is because hard cheeses have low lactose as compared to soft cheeses. This option is a better one for those people who are lactose intolerant.
Lactose Free Alternatives
It is really important for those people who are victims of lactose intolerance to find out the best alternative of lactose. For this purpose plant based options are really best for you. Try to consume almond milk, oat milk, coconut milk and soy milk. You can use these ingredients in your diet instead of typical.
Experiment with Yogurt
You can experiment with yogurt because it contains living cultures and some people can afford to eat. In this case Greek yogurt is the best option due to its lower quantity of lactose. It is because of its filtering process the amount of lactose reduces to a greater extent.
Manage Your Portions
Try to focus on the serving quantities. It is better to consume low quantities of lactose rather than large amounts. Just start with a small portion and then gradually increase this quantity. It all depends on how much you can tolerate.
Include Lactase Enriched Products
Those people who are lactose intolerant must try to include those products in their diet that are rich in lactase. Some famous brands actually include lactase which makes them easier to digest. Particular brands of milk and ice cream provide you lactase.
Expand Your Diet Range
It is very important to make sure that you are consuming a balanced diet and expand your diet range. Try to consume non dairy calcium like leafy green vegetables, seeds, nuts, fortified drinks and fish especially salmon and sardines.
Plan Ahead
If you are going to the restaurant to eat food then it is better to choose a lactose free menu. For this purpose you can inform the restaurant staff that you are lactose intolerant.
Stay Hydrated
Keep your body hydrated because it is not only helpful in this case but also important for your overall health. Try to drink plenty of water in order to reduce some symptoms that are related to lactose intolerance including diarrhea and bloating.
Conclusion
It is really important to understand what lactose intolerance actually is and how you can manage it effectively. In this way you can improve your quality of life. Without identifying symptoms you cannot go for appropriate diagnosis. Food choices are really very important when we talk about lactose intolerance. Try to add those foods in your daily routine that have lower quantities of lactose. Besides that, with the use of lactase and probiotics you can also get maximum results in order to reduce symptoms. It is very important to understand that every person has a different level of tolerance in case of lactose. So you can take some experiments by gradually adding some amounts of lactose in your eating. It is important to make sure that before doing this you must consult professional nutrition first. So with the right approaches you can live with lactose intolerance in a better way.