Lactose Intolerance
What is lactose intolerance?
Lactose is the main type of sugar found in milk and other dairy products. Lactose needs to be broken down into 2 simple sugars so that it can be absorbed. An enzyme in our small intestine called lactase breaks down lactose into glucose and galactose which are subsequently absorbed. Some people have only low levels of lactase and some do not have any at all. These people have lactase deficiency. As a result of this, when they drink milk, or eat certain milkbased products, the lactose is not digested. Lactose malabsorption occurs when the body is unable to digest the lactose. Different people can tolerate different levels of lactose, depending on the degree of lactose malabsorption. Lactose Intolerance occurs when the malabsorption is severe enough to cause unpleasant symptoms after only 1 glass of milk.
Symptoms
When lactose passes undigested into the large intestine, it is fermented by bacteria to produce acids and gases. It also causes water to be drawn into the intestine. The acid, gases and water content of the large intestine cause the following symptoms:
- Flatulence (wind)
- Bloating
- Abdominal pain
- Watery diarrhoea
- Stomach rumbling
- Nausea
Diagnosis
If you suspect that you have lactose intolerance, keep a food record of the foods that are associated with discomfort. To correctly diagnose this condition you should visit your doctor who will perform a simple breath hydrogen test.
Treatment
Many people with lactose intolerance can tolerate various amounts of milk and milk products. Cheeses and yoghurts generally contain very low amounts of lactose and therefore should be tolerated. Because milk and milk products are good sources of calcium, it is important to ensure that you still have an adequate intake of calcium.
Foods to ensure adequate Calcium
- Cheeses
- Cottage cheese
- Sour cream
- Yoghurt
- Soy milk
- Soy products e.g tofu
- Leafy green vegetables
- Nuts and seeds
- Dried figs
- Canned fish with bones
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