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Title : Lactose Intolerance 101 -. Causes, Symptoms and Treatment
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Lactose Intolerance 101 -. Causes, Symptoms and Treatment

Lactose intolerance is very common

Indeed, it is thought to affect about 75% of the world population ( 1 ).

People with lactose intolerance experience digestive problems when they eat dairy products.

This can have a negative effect on quality of life.

This is a detailed report on lactose intolerance and how to manage article.

What is lactose intolerance?

Lactose intolerance is a digestive disorder caused by the inability to digest lactose, the main carbohydrates in dairy products.

can cause various symptoms such as bloating, diarrhea and abdominal cramps.

People with lactose intolerance do not make enough of the enzyme lactase , which is needed to digest lactose.

Lactose is a disaccharide, which means comprises two sugars. It consists of one molecule of each of the simple sugars glucose and galactose.

is needed

The lactase enzyme to break down lactose into glucose and galactose, which can then be absorbed into the bloodstream and used for energy.

Without enough lactase, lactose moves through the gut undigested and causes digestive symptoms ( 2 3 4 ) .

Lactose is found in breast milk, and almost everyone is born with the ability to digest it. It is very rare to see lactose intolerance in children under five.

Currently, approximately 75% of the world population is lactose intolerant. The risk varies widely across countries, as shown in this map:

Photo of origin.

Conclusion: Lactose intolerance is the inability to digest lactose, the main carbohydrate in dairy products. It is caused by reduced production of the enzyme lactase in the intestine.

The causes of lactose intolerance

There are two main types of lactose intolerance, which have different causes.

Primary lactose intolerance

Lactose intolerance is the primary common. It is caused by a reduction in lactase production with age, so that lactose becomes poorly absorbed ( 5 ).

This form of lactose intolerance can be partly explained by genes, because it is more common in some populations than others.

Population studies have estimated that lactose intolerance affects 5-17% of Europeans, around 44% of Americans and 60-80% of Africans and Asians ( 1 ).

Secondary lactose intolerance

Secondary lactose intolerance is rare. It is caused by the disease, such as stomachache or a more serious problem such as celiac disease.

This is because inflammation in the intestinal wall can lead to a temporary decrease in the production of lactase ( 6 ).

Conclusion: Lactose intolerance is common primary and involves reducing lactase production with age. secondary lactose intolerance is caused by inflammation in the intestine secondary to infection or disease.

What are the symptoms of lactose intolerance?

If not properly managed, lactose intolerance can cause serious digestive problems.

The most common symptoms are ( 3 7 8 ):

• Bloating .
• abdominal cramps.
• gas.
• diarrhea.

Some people also experience urge to go to the bathroom, nausea, vomiting, pain in the lower abdomen and sometimes constipation.

Diarrhea occurs because undigested lactose in the small intestine, causing water to enter your digestive tract.

Once it reaches the colon, lactose is fermented by bacteria in the intestine, forming short-chain fatty acid and gas. This causes bloating, flatulence and pain.

The severity of symptoms can vary, depending on the amount of lactose you can tolerate and how much you have eaten ( 9 ).

Conclusion: lactose intolerance can cause digestive problems. The main symptoms are bloating, gas, abdominal cramps and diarrhea.

Avoid lactose means avoiding dairy products, which is rich in nutrients

Dairy is the term used to describe milk or milk-based products.

Dairy products are sources of high nutritional value and important protein , calcium and vitamins A, B12 and D ( 10 ).

This combination of nutrients is great for your bones ( 11 ).

Including dairy products in your diet is associated with increased bone mineral density, which can help reduce the risk of bone fractures as you age ( 12 13 14 ).

Dairy products have also been linked to a lower risk of type 2 diabetes and obesity ( 15 16 17 18 ).

However, people with lactose intolerance may need to reduce or eliminate dairy products from your diet, which could leave out some nutrients ( 19 20 , 21 , 22 ).

Conclusion: Dairy is high in many nutrients, and is the best source of calcium in the world. Eliminating dairy products means you need to get these nutrients from other foods in place.

What foods contain lactose?

Lactose is found in dairy products and products containing dairy products.

Dairy foods containing lactose

The following dairy products contain lactose:

Sometimes foods containing lactose

Foods that have some kind milk as an ingredient may also contain lactose, including:

• foods made with a milky sauce, like quiche.
• cookies and biscuits.
• chocolate and confectionery, such as candy and hard candy.
• The breads and baked goods.
• cakes.
• Breakfast cereals .
• instant soups and sauces.
• Processed meats , such as ham or sausage previously cut.
• ready meals.
• sauces and juices.
• potato chips, nuts and flavored tortillas.
• The puddings and custards.

Other names for dairy Added

You can check whether a product contains dairy watching tag .

In the lists of ingredients, add milk or milk products can be described as:

• Milk.
• Milk solids.
• The milk powder.
• whey.
• Whey protein .
• milk casein.
• curd.
• Milk sugar.
• Buttermilk.
• cheese.
• malted milk.
• containing milk solids.
• The sour cream.
• serum protein concentrate.
• dairy products.

Do not be confused if a product contains lactic acid, lactalbumin, or casein lactate. These ingredients are not lactose.

Conclusion: Dairy products contain lactose. It is important to check the label of manufactured foods to see if they contain hidden lactose.

people with lactose intolerance may be able to eat some Lecheria

All dairy products contain lactose, but this does not say they are completely out of bounds for people with lactose intolerance.

Most people with lactose intolerance can tolerate small amounts of lactose. For example, some people can tolerate the small amount of milk in tea, but not the amount you get from a bowl of cereal.

It is believed that people with lactose intolerance can tolerate up to 18 grams of lactose, which are distributed throughout the day ( 23 ).

Indeed, research has shown that many people with lactose intolerance can tolerate up to 12 grams of lactose in one session, which is about the amount in 1 cup (230 ml) of milk ( 2 , 23 , 24 , 25 , 26 , 27 ).

Some types of dairy products are also naturally low in lactose when consumed in their usual portions. Butter, for example, only contains 0.1 grams of lactose per serving of 20 grams.

Certain types of cheeses also have less than 1 gram lactose per serving. This includes cheddar, Swiss, Colby, Monterey Jack and mozzarella.

Interestingly, yogurt tends to cause few symptoms in people with lactose intolerance than other types of dairy products ( 28 29 30 , 31 ).

Conclusion: Most people with lactose intolerance can tolerate small amounts of lactose. Dairy products such as butter, yogurt and some cheeses are often tolerated better than milk.

Good nondairy sources of calcium

Dairy products are excellent sources of calcium, but consumption of dairy products is not essential.

It is still possible to have a healthy diet without dairy products. Simply include other foods that are rich in calcium ( 32 33 ).

The recommended intake calcium is 1000 mg per day.

Some nondairy good sources of calcium include:

• calcium-fortified foods: There are many calcium-fortified foods, including juices, breads and vegetable milks as almond , soy or oats milk. Shake the bottle before use, since calcium can be installed on the bottom.
• boneless fish :. Canned fish to bones, such as sardines or anchovies, they are high in calcium
• calcium-rich food plants: Many plant foods contain reasonable amounts of calcium. However, this calcium is often poorly absorbed due to the presence of antinutrient as phytate and oxalate .

Here is a list of lactose-free foods that are rich in bioavailable calcium

• fortified nondairy milk :. 300 mg of calcium in 8 ounces (240 ml) serving
• fortified fruit vegetable juice or :. 300 mg of calcium in 8 ounces (240 ml) serving
• fortified tofu . 200 mg of calcium in a 1/2 cup serving
• cooked cabbage: 200 mg of calcium in a 1/2 cup serving
• . dried figs. 100 mg of calcium in five figs
• Kale :. 100 mg of calcium in a 1/2 cup serving
• Broccoli :. 100 mg of calcium in a 1/2 cup serving
• Soybeans :. 100 mg of calcium in a 1/2 cup serving
• Tempeh :. 75 mg of calcium in a 1/2 cup serving
• cooked vegetables or Chinese mustard: 75 mg. Calcium in a 1/2 cup serving
• almond butter :. 75 mg calcium in 2 tablespoons
• Tahini :. 75 mg calcium in 2 tablespoons

Conclusion :. If you remove dairy products from your diet, you need to replace it with alternative sources adequate calcium

treatments for lactose intolerance

If you do not want to give up dairy products, then there are some natural treatments that can help.

Enzyme Supplements

You can buy enzymes to help digest lactose. These are tablets that are swallowed or drops to food and beverages are added.

However, the effectiveness of these products seems to vary from person to person ( 34 , 35 , 36 , 37 , 38 , 39 , 40 , 41 ).

However, the lactase enzyme supplements can be very effective for some people.

One study examined the effects of three different types of supplements lactose intolerant to lactose taking 20 or 50 grams of lactose ( 42 ).

Compared with placebo, all three lactase supplements improved overall symptoms when taken with 20 grams of lactose.

However, they were not effective at higher dose of 50 grams of lactose.

Lactose Exhibition

If you are lactose intolerant, including lactose regularly in your diet could help your body adjust to it ( 43 ).

So far, studies on this are few and far between, but initial studies have shown some positive results ( 44 45 46 ).

In a small study, lactose intolerant and nine people experienced a threefold increase in its production of lactase after 16 days of eating lactose ( 47 ).

are needed

The most rigorous trials before we can make definitive recommendations, but it may be possible train your gut to tolerate lactose.

probiotics and prebiotics

Probiotics are microorganisms that provide health benefits when consumed ( 48 ).

Prebiotics are types of fiber that serve as food for these bacteria. the beneficial bacteria in your gut and have fed, so they develop.

Both probiotics and prebiotics have been shown to reduce symptoms of lactose intolerance, although most studies to date have been small ( 49 50 51 ).

Some types of probiotics and prebiotics may be more effective than others for people with lactose intolerance ( 52 ).

One of the most beneficial probiotics is thought to be bifidobacteria , which is often found in yogurts and supplements probiotics ( 53 54 ).

Conclusion :. There are several ways to reduce lactose intolerance, including enzyme supplements, exposure to lactose and eat probiotics or prebiotics

Take Home Message

The eliminating dairy products from your diet can mean that important nutrients are lost. However, it is not always necessary to completely avoid dairy products if you are lactose intolerant.

Most people with lactose intolerance can tolerate small amounts of dairy products.

If you need to completely eliminate dairy products, it is perfectly possible to have a healthy and balanced diet without it.

Just be sure to include other calcium sources to get everything you need.

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