Sometimes, when we drink a glass of milk or a delicious milk tea, we feel a little strange in our stomach after a while, right? It feels like our stomach is full, our stomach hurts, or our stomach is full of gas. Have you had this experience? If so, this story will be very important to you. Today we are talking about something that many people have, but do not know about. That is lactose intolerance.
Simply put, what is lactose intolerance?
Okay, let's explain this very simply. There is a type of sugar that is naturally present in milk and milk products (like yogurt, cheese, ice cream). This is what we call lactose .
In order for this sugar called lactose to be absorbed by our body, it must first be digested. That is, it must be broken down into small parts. To do this, an enzyme is produced in our small intestine, that is, the small intestine. It is called lactase .
A person with lactose intolerance does not produce enough of this enzyme called lactase in their body. So what happens then? When we drink milk, the sugar called lactose does not get broken down and digested properly and moves through the intestines. That is when the symptoms we talked about earlier, such as stomach cramps, bloating, gas, and sometimes diarrhea , occur.
Is this a milk allergy? No, that's a misconception!
Here's where many people get confused. Lactose intolerance is not a milk allergy. These are two completely different conditions.
A milk allergy is an overreaction of our immune system to the proteins in milk. It can cause severe symptoms such as skin rashes, swelling, difficulty breathing, and low blood pressure. It can sometimes be life-threatening.
Lactose intolerance is a digestive problem. Although it can be uncomfortable, it is not life-threatening like an allergy.
Therefore, if you have these symptoms, it is very important to see your doctor to determine whether it is an allergy or an intolerance, as the advice and treatment for these two conditions are completely different.
So will I never be able to drink milk again?
This question may be on your mind too. The good news is, most of the time you don't need to stop breastfeeding completely.
It has been found that most people with lactose intolerance can tolerate about one cup (about 240 ml) of milk per day, but this varies from person to person.
You can try some of these things:
- Start with a small amount: Instead of drinking a large glass of milk all at once, start with a cup or so, like half a cup.
- Drink with a meal: Drinking milk with a meal can help slow down the digestive process, which can reduce the discomfort.
- Lactase tablets: Lactase tablets or capsules are available at pharmacies. Taking one before eating dairy products provides the body with the enzyme needed to digest lactose. It is best to ask your doctor for more information before using these.
What alternatives do I have to cow's milk?
Okay, now let's see what other alternatives we can use instead of regular cow's milk. There are several such alternatives in the market.
1. Lactose-Free Milk
This is the best and easiest option. These are actually regular cow's milk. But during production, the lactase enzyme needed to break down the lactose sugar is added to this milk. So everything like taste, nutrition, etc. is the same as regular milk. But there is no stomach upset.
2. Plant-Based Milks
Next are non-dairy beverages, which are made from various plants. When choosing these, you need to be careful about one small thing.
Check the label to see if they are fortified with nutrients like calcium and vitamin D. These naturally do not have as much nutrition as cow's milk.
Let's now look at each of these types.
| Milk type | Appearance and taste | Special points |
|---|---|---|
| Soy Milk | It's a little thicker than cow's milk. It has a slightly creamier color. | This has the highest protein content among plant-based milks. It is the best alternative to cow's milk. |
| Almond Milk | It has a thick consistency like cow's milk. It has a subtle almond flavor. | The protein content is very low, but there are varieties with added calcium, vitamins D, and E. |
| Coconut Milk (Coconut Milk - Beverage) | It has a nice thick, creamy texture. (This is not about the cottage cheese, but the kind you drink). | Low in protein. Can contain as much saturated fat as whole cow's milk. |
| Rice Milk | It is white like cow's milk, but has a watery consistency and a sweet taste. | It's low in protein. It's not very suitable for making things like sauces and puddings. There are varieties with added calcium. |
| Hemp Milk | It's thick, and sometimes feels a little grainy. | It is rich in heart-healthy omega-3 fatty acids. It also has some protein, but is low in calcium. |
One more thing to keep in mind. Sometimes, these plant-based milks have ingredients like Guar Gum added to thicken them. This can also cause gas and bloating in some people. So if you're having stomach upset after drinking this type of milk, take a look at the ingredients list.
Should I see a doctor?
Yes, absolutely. As I said before, it's very important to know exactly whether you have lactose intolerance, a milk allergy, or another digestive disorder (e.g. Irritable Bowel Syndrome).
Your doctor may first ask you about your symptoms and then suggest that you stop eating milk and dairy products completely for a while. They may also do some tests to confirm the condition if necessary.
Therefore, instead of diagnosing yourself, see a doctor and get proper advice. Then you can maintain a nutritious diet without this inconvenience.
Take-Home Message
- Lactose intolerance is the inability to digest the sugar (lactose) in milk, not an allergy to milk. The two are completely different.
- Stomach pain, bloating, and gas are the most common symptoms.
- Most people can tolerate a small amount of milk (e.g. 1/2 cup) with meals.
- Lactose-free milk is a great option. There are also plant-based options like soy, almond, and coconut milk.
- When choosing plant-based milks, it is important to choose those that are fortified with calcium and vitamin D.
- If you have these symptoms, be sure to see your doctor for a proper diagnosis and advice.
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