Do you feel uncomfortable after drinking milk, eating yogurt, or eating something like cheese, as if your stomach is full and gassy? Maybe you have a stomach ache and diarrhea? Many people have this experience. This is a very common condition among adults. So today, let's talk about what causes this and how to avoid it.
What exactly is lactose intolerance?
Simply put, lactose intolerance is when your body cannot properly digest lactose, a sugar found in milk and dairy products.
Okay, now let's see how this happens. When we eat dairy, the sugar called lactose needs to be digested in our small intestine. Our body uses an enzyme to do this. That enzyme is lactase . Just like you need a key to open a lock, the enzyme lactase is essential to break down the sugar molecule called lactose and digest it.
However, in people with lactose intolerance, the body produces very little or no lactase enzyme. What happens then? The lactose in the dairy products we eat passes through the small intestine and into the large intestine (colon) without being digested.
This is like a feast for the bacteria in your large intestine. They start eating this undigested lactose. In the process , gas and other things are produced. That's what makes you feel full, has stomach cramps, gurgles, and sometimes diarrhea.
The most important thing is that this is not a disease, but a condition caused by a natural change in the body. So don't be unnecessarily afraid of this.
What are the different ways lactose intolerance occurs?
This condition does not occur in the same way for everyone. There are four main types. Let's understand them clearly.
| Type of lactose intolerance | Simply put... |
|---|---|
| Primary Lactose Intolerance | This is the most common type. When we are young, especially when we are breastfed, our bodies produce a lot of the lactase enzyme. But by the age of 5, this production gradually decreases. As we get older, this can be so low that we can no longer digest dairy products. This is due to genetic factors. It is very common among people in countries like Asia and Africa. |
| Secondary Lactose Intolerance | This occurs when the small intestine is damaged by another disease, accident, or surgery. For example, intestinal diseases such as Celiac disease and Crohn's disease can temporarily or permanently reduce lactase production. This condition may go away when the disease is treated. |
| Developmental Lactose Intolerance | This is seen in premature babies . Since the baby's digestive system is not fully developed, the lactase enzyme may be reduced in the early stages. However, this condition improves on its own as the baby grows. |
| Congenital Lactose Intolerance | This is a very rare condition. What happens here is that the body does not produce the lactase enzyme from birth. This is a genetic disease. For a child to have this condition, the child must receive the relevant gene from both the mother and father. |
Is this an allergy to milk?
No. This is where many people get confused. Lactose intolerance and dairy allergy are two completely different things.
- Lactose intolerance: This is a digestive problem. It occurs when the body lacks the enzyme lactase, which makes it difficult to digest the sugar in milk. The symptoms are uncomfortable, but not life-threatening .
- Dairy Allergy: This is an immune system reaction. The body mistakenly identifies a protein in milk as an "enemy" and attacks it. This can cause severe symptoms such as skin rashes and difficulty breathing. In some cases, it can even be life-threatening .
If you have a milk allergy, you shouldn't consume even a drop of milk. But if you have lactose intolerance, maybe a small amount, like a little yogurt or a piece of cheese, might be okay. It varies from person to person.
So what do we do about this?
There is no way to prevent this, nor is there a cure for it. But this condition can be managed very easily .
The first and most important thing is to limit milk and dairy products to an amount that doesn't cause you discomfort.
1. Know your limits: Some people are fine with a cup of tea with milk, but a glass of milk is difficult. Others can eat yogurt but not cheese. Experiment and find out for yourself how much you are uncomfortable with.
2. Choose alternatives: There are lactose-free milks available in the market now. You can also use alternatives like soy milk, almond milk, and coconut milk.
3. Lactase enzyme supplements: Lactase enzyme tablets or drops are available at pharmacies. Taking these before eating dairy foods can greatly reduce the risk of problems because the enzyme needed to digest the food is provided externally. However, it is best to talk to your doctor before using these.
How to get calcium and vitamin D without milk?
This is a very important question. When we limit dairy, we may not get enough calcium and vitamin D, which are essential for strong bones. But don't worry, there are plenty of other ways to get them.
- Calcium-rich foods: Dark green vegetables like spinach, kale, broccoli, soy, tofu, small fish (like sardines), salmon.
- Vitamin D: Sun exposure is the best natural way to get vitamin D. Oily fish like salmon and tuna also contain vitamin D.
If you find it difficult to get the calcium and vitamin D you need from food alone, you can take calcium supplements under medical advice . It is safest to discuss this with your doctor before making a decision.
Take-Home Message
- Lactose intolerance is the inability to digest lactose, a sugar found in milk. It is not a disease, but a condition of the body.
- This is completely different from an allergy to milk. Lactose intolerance is not life-threatening.
- Although this cannot be completely cured, it can be easily managed by limiting dairy intake and taking lactase enzyme supplements.
- If you limit dairy, be sure to get calcium and vitamin D from other dietary sources.
- Before using any supplement or if you have any concerns about your symptoms, be sure to consult your doctor.
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