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As of today, around 68% of people globally suffer from lactose intolerance. People with this digestive condition cannot properly digest milk sugar lactose, which results in uncomfortable digestive symptoms. In this blog an experienced paediatrician in Hebbal, Bengaluru, explains every aspect of lactose intolerance, including its root causes, while providing practical management approaches for eased daily life.
Synopsis
How Lactose Intolerance Affects Your Body
Lactose intolerance occurs when your body is unable to break down lactose in dairy products. This inability to properly digest lactose leads to a range of uncomfortable gastrointestinal symptoms, affecting overall digestive health.
Digestive Disturbances
Some individuals, including adults and children, lack the enzymes to digest lactose. This results in the fermentation of undigested lactose, which creates gas and intestinal discomfort, including bloating and cramps followed by diarrhea. Undigested lactose causes digestive problems, creating bothersome effects in people's routines. The specific intensity of these symptoms depends on how much lactose a person ingests.
Nutrient Absorption Issues
The inability to break down lactose prevents an individual from absorbing nutritional content properly. Inadequate lactose digestion can hinder the absorption of essential nutrients like calcium and vitamin D, leading to potential deficiencies. The condition may negatively impact bone health, leading to a higher chance of developing osteoporosis as a long-term effect. People with lactose intolerance need to explore different options to obtain their daily required nutrients.
Immune System Response
In some cases, lactose intolerance may trigger mild inflammation in the gut, leading to increased sensitivity over time. Chronic discomfort affects people who do not treat lactose intolerance.
Symptoms of Lactose Intolerance
Most people with lactose intolerance develop symptoms after consuming lactose foods, which appear between one and two hours later. The degree of symptoms experienced by people depends on their specific lactose intolerance sensitivity.
Below are the common symptoms of lactose intolerance:
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Bloating: Swelling in the abdomen or a feeling of fullness due to gas buildup.
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Diarrhea: Loose, watery stools often triggered by undigested lactose.
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Cramps: Abdominal pain or discomfort caused by lactose fermentation in the intestines.
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Nausea: A feeling of queasiness or the urge to vomit, particularly after consuming dairy products.
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Flatulence: Increased gas production leads to excessive gas passing.
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Rumbling Stomach: A gurgling or growling sound from the stomach due to undigested lactose.
Managing Lactose Intolerance
Living with lactose intolerance requires making dietary and lifestyle adjustments to avoid discomfort. However, you can still maintain a balanced and enjoyable diet without digestive issues by identifying triggers and adopting alternatives.
Below are some practical ways to manage lactose intolerance:
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Limit Dairy Intake: Reduce or avoid foods high in lactose, such as milk, cheese, and ice cream.
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Choose Lactose-Free Products: Opt for lactose-free milk, yoghurt, and other dairy alternatives to prevent symptoms.
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Take Lactase Supplements: These help break down lactose, allowing for easier digestion when consuming dairy.
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Monitor Your Diet: Keep a food diary to identify which dairy products you can tolerate in small amounts.
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Eat Calcium-Rich Alternatives: Include non-dairy sources like leafy greens, almonds, and fortified plant-based milk.
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Consult a Nutritionist: A specialist can help you to meet your nutritional needs.
Lactose-Free and Low-Lactose Food Options
Eliminating dairy doesn’t mean giving up essential nutrients. Many alternative lactose-free and low-lactose foods provide similar benefits without triggering symptoms, allowing you to maintain a well-balanced diet.
Below are some lactose-free and low-lactose food options:
Lactose-Free Dairy: Milk, cheese, and yoghurt labelled lactose-free provide dairy benefits without discomfort.
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Plant-Based Milk: Almond, soy, oat, and coconut milk are excellent non-dairy alternatives.
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Aged Cheeses: Hard cheeses like cheddar, parmesan, and Swiss contain minimal lactose and are easier to digest.
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Fermented Dairy: Yoghurt and kefir with live cultures help break down lactose, making them more tolerable.
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Non-Dairy Calcium Sources: Leafy greens, tofu, nuts, and fortified plant-based products support bone health.
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Lactose-Free Snacks: Dark chocolate, dairy-free ice cream, and sorbet are tasty, symptom-free treats.
Conclusion
Dietary adjustments can manage mild lactose intolerance, but persistent symptoms may indicate a more serious condition. It is advisable to visit Manipal Hospital Hebbal if you experience severe bloating, chronic diarrhoea, significant weight loss, or signs of malnutrition.
FAQ's
Some people develop lactose intolerance in adulthood as their body produces less lactase over time.
No. Lactose intolerance affects digestion, while a milk allergy is an immune response that can cause severe reactions.
Many individuals with lactose intolerance can tolerate small amounts of dairy or opt for low-lactose alternatives, such as aged cheeses or lactase-treated dairy.
Doctors use breath tests, blood tests, or an elimination diet to confirm lactose intolerance.
Regular lactose consumption can lead to ongoing digestive discomfort, but it does not cause permanent damage to the intestines.
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