Dairy products are a staple in many diets around the world, and milk is one of the most consumed beverages globally.
While milk is a good source of calcium, it also contains various other essential nutrients such as protein, vitamins, and minerals. But one crucial component of milk that often goes unnoticed is lactose.
Lactose is a naturally occurring sugar found in milk and dairy products. It’s a disaccharide, which means it’s made up of two simple sugar molecules – glucose and galactose.
The human body needs lactose to produce energy, particularly in infancy. Breast milk contains high amounts of lactose, making it an essential source of nutrition for babies.
Despite the importance of lactose in early development, many people struggle to digest it properly as they grow older. Lactose intolerance is a common digestive condition that affects around 75% of the global population.
People with lactose intolerance cannot digest lactose because they do not produce enough lactase, the enzyme responsible for breaking down lactose into its simpler sugars, glucose, and galactose.
When lactose enters the digestive system without being broken down, it ferments and produces gas, which leads to the uncomfortable symptoms associated with lactose intolerance.
These symptoms can vary from mild to severe and may include bloating, flatulence, diarrhea, nausea, and abdominal pain. It’s important to note that lactose intolerance is not the same as a milk allergy, which is an immune system response to the proteins in milk.
People with lactose intolerance can tolerate different amounts of lactose, and some can handle small amounts, while others may experience symptoms even with tiny amounts of lactose.
There are different types of lactose intolerance, and they depend on the age when symptoms first appear. Primary lactose intolerance is the most common and occurs in adulthood when the body begins to produce less lactase.
Secondary lactose intolerance can happen as a result of an illness or surgery that damages the small intestine. Congenital lactose intolerance is a rare genetic disorder that prevents the production of lactase from birth.
If you suspect you have lactose intolerance, it’s crucial to speak with your doctor for a proper diagnosis. They may conduct tests, such as a lactose intolerance test or a hydrogen breath test, to determine the severity of the condition.
Managing lactose intolerance involves making dietary changes that reduce lactose intake, and these changes can vary depending on the severity of the intolerance.
Some people may be able to tolerate small amounts of lactose, while others may need to eliminate it entirely. Fortunately, there are many lactose-free dairy products available in supermarkets, such as milk, cheese, and yogurt.
Lactase supplements are also available to help break down lactose in the digestive system, and they can be taken in pill form or added to dairy products before consumption.
Another option is to consume dairy products that are naturally low in lactose, such as hard cheeses, butter, and cream. Fermented dairy products like kefir and yogurt are also good options because the fermentation process breaks down lactose.
It’s essential to maintain a healthy diet when managing lactose intolerance. While dairy products are an excellent source of calcium, protein, and other essential nutrients, it’s crucial to ensure that you’re still getting these nutrients from other sources.
Non-dairy sources of calcium include fortified plant-based milk, tofu, leafy greens, and nuts.