Lactose intolerance is the inability to digest lactose, the natural sugar found in milk. It is caused by a lack or deficiency of lactase, an enzyme made in the small intestine that splits lactose into glucose and galactose. When a person with lactose intolerance consumes milk or other dairy products some or all of the lactose remains undigested. This undigested lactose or milk sugar ferments in the colon and causes water retention which results in diarrhoea, gas and abdominal cramps. Symptoms usually begin within 30 minutes to 2hours after consumption of dairy foods.
The degree of lactose intolerance, varies from person to person. Throughout the world lactose intolerance is not uncommon. The cause of lactose intolerance differs, it may develop because of genetic predisposition or a gastro intestinal disorder that damaged the digestive tract. Lactose intolerance is associated with certain gastro-intestinal conditions such as coeliac disease, irritable bowel syndrome, regional enteritis or ulcerative colitis. It can develop insidiously or develop due to trauma to the gut.
Lactose intolerance can develop in children, it is less prevalent in children than adults. In infant’s lactose intolerance can occur after gastro-enteritis, which damages the intestinal lining.
Symptoms of lactose intolerance in an infant include, foamy diarrhoea with diaper rash, slow weight gain, retarded development and vomiting.
Lactose intolerance can cause discomfort and digestive disruption but is not a life-threatening condition.
Dietary Recommendations
Sometimes people have a certain tolerance level of lactose, i.e. They can tolerate small amounts of milk and cheese.
An alternative like rice, soya or almond milk is best recommended for lactose intolerant individuals.
Dairy lactose free milk is also available, this milk has the lactose pre-digested in the milk. A person can also take lactase enzymes before eating dairy.
Yoghurt is fine to eat because the cultures present in yoghurt digest the lactose into lactic acid, so it no longer contains lactose. They also aid in overall digestion. Try to eat yoghurt that contains only active live yoghurt cultures such as homemade, organic or hormone free plain yoghurt.
Plain yoghurt is best as it does not contain added sugar or colourants, which affects the bacteria in the yoghurt and make it less healthy.
If you are restricting dairy, it is wise to take a calcium supplement. Certain foods are high in calcium such as spinach, broccoli, calcium fortified orange juice, apricots, dried figs, rhubarb, tofu and other dairy alternatives like rice, soya or almond milk.
Pills may be formulated with lactose, as a filler, so always check with your pharmacist before taking them.
Come into the habit of reading food labels, avoid any food that contains lactose or milk solids. Lactose is added to many different types of processed food, including bread, canned and powdered soups, cookies, pancake mixes, powdered drink mixes such as flavoured coffees and processed meats. A breakdown product of lactose is also found in many foods e.g. tomato and watermelon