Lactose intolerance is a common digestive issue that affects millions of people worldwide. It occurs when the body is unable to digest lactose, a sugar found in milk and dairy products. This condition can lead to uncomfortable symptoms, but with the right strategies, it is manageable. At the Centre for Gastrointestinal Health, we aim to provide comprehensive information to help you understand and effectively manage lactose intolerance.
What is Lactose Intolerance?
Lactose intolerance happens when your small intestine doesn’t produce enough lactase, an enzyme necessary to break down lactose into glucose and galactose, which can then be absorbed into the bloodstream. When lactose remains undigested, it moves into the colon, where it is fermented by bacteria, leading to the production of gas and other byproducts that cause symptoms.
Symptoms of Lactose Intolerance
The symptoms of lactose intolerance typically appear within 30 minutes to two hours after consuming dairy products. They can vary in severity depending on the amount of lactose consumed and the individual’s level of lactase deficiency. Common symptoms include:
- Abdominal Pain and Cramps: Discomfort and pain in the lower abdomen.
- Bloating: A feeling of fullness and swelling in the abdomen.
- Gas: Excessive gas production leading to flatulence.
- Diarrhoea: Loose, watery stools.
- Nausea: A feeling of sickness that can sometimes lead to vomiting.
Diagnosing Lactose Intolerance
Diagnosing lactose intolerance can be done through various methods:
- Lactose Tolerance Test: This test measures your body’s reaction to a liquid that contains high levels of lactose.
- Hydrogen Breath Test: This test measures the amount of hydrogen in your breath after consuming a lactose-heavy drink. High levels of hydrogen indicate lactose malabsorption.
- Stool Acidity Test: Used primarily for infants and young children, this test measures lactic acid in the stool, which indicates lactose fermentation in the colon.
Managing Lactose Intolerance
While there is no cure for lactose intolerance, it can be managed effectively with dietary adjustments and lifestyle changes. Here are some strategies to help manage the condition:
- Limit Dairy Intake:
Identify and limit foods high in lactose, such as milk, cheese, ice cream, and certain processed foods. Be mindful of hidden lactose in products like bread, salad dressings, and pancake mixes.
- Lactose-Free Alternatives:
- Opt for lactose-free dairy products available in most supermarkets. These products have the lactase enzyme added to them, breaking down lactose before consumption.
- Explore plant-based alternatives such as almond milk, soy milk, and coconut milk, which are naturally lactose-free.
- Lactase Supplements:
- Over-the-counter lactase enzyme supplements can help digest lactose. Taking these before consuming dairy products can reduce symptoms.
- Gradual Reintroduction:
- Some people may tolerate small amounts of lactose. Gradually reintroduce dairy in small quantities to determine your tolerance level.
- Consume Probiotics:
- Probiotics can help maintain a healthy gut flora, which may aid in the digestion of lactose. Yogurts with live cultures can be a good source, but ensure they are low in lactose.
- Dietary Planning:
- Work with our dietitian to ensure you receive adequate nutrients, particularly calcium and vitamin D, which are commonly found in dairy products.
Lactose intolerance can be challenging, but with the right approach, it is manageable. By understanding your body’s limits and making informed dietary choices, you can continue to enjoy a varied and nutritious diet. At the Centre for Gastrointestinal Health, we are committed to providing the support and resources you need to live comfortably with lactose intolerance. If you suspect you have lactose intolerance or need help managing it, consult with our dietitian’s for personalised advice and treatment options.
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