Lactose Intolerance: Causes, Symptoms, and Management Strategies
Lactose is a natural sugar found in milk and dairy products. It is a disaccharide composed of glucose and galactose molecules linked together. While lactose is an essential nutrient for infants, many adults have difficulty digesting it. Lactose intolerance is a common condition that affects around 65% of the global population. In this article, we will discuss what lactose intolerance is, its symptoms, causes, and how to manage it.
What is lactose intolerance?
Lactose intolerance is the inability to digest lactose due to a deficiency in lactase, the enzyme that breaks down lactose into its constituent parts, glucose, and galactose. When lactose is not properly digested, it ferments in the gut, causing symptoms such as bloating, gas, diarrhea, and stomach cramps. Lactose intolerance is not a serious condition, but it can be uncomfortable and affect the quality of life.
What are the symptoms of lactose intolerance?
The symptoms of lactose intolerance can range from mild to severe and can occur within 30 minutes to two hours after consuming dairy products. The symptoms include:
1. Bloating
2. Gas
3. Diarrhea
4. Stomach cramps
5. Nausea
6. Vomiting
It is essential to note that the severity of symptoms can vary from person to person and can depend on the amount of lactose consumed.
What are the causes of lactose intolerance?
Lactose intolerance is caused by a deficiency of lactase, the enzyme that breaks down lactose into its constituent parts, glucose, and galactose. This deficiency can be caused by several factors, including genetics, age, and certain medical conditions.
Primary lactose intolerance is the most common type of lactose intolerance, and it is a genetically inherited trait. People with primary lactose intolerance are born with low levels of lactase and may experience symptoms of lactose intolerance from childhood.
Secondary lactose intolerance occurs when lactase production decreases due to injury or disease in the small intestine. Medical conditions that can cause secondary lactose intolerance include celiac disease, Crohn's disease, and chemotherapy.
How to manage lactose intolerance?
Managing lactose intolerance involves avoiding or reducing lactose intake. However, it is essential to note that dairy products are a significant source of calcium, which is crucial for bone health. Therefore, it is essential to find alternative sources of calcium in the diet. Here are some tips to manage lactose intolerance:
1. Choose lactose-free dairy products: Lactose-free dairy products are available in most supermarkets and are an excellent alternative to regular dairy products.
2. Use lactase supplements: Lactase supplements are available in the form of drops, tablets, and capsules. These supplements can be taken before consuming dairy products to aid digestion.
3. Choose dairy products with lower lactose content: Hard cheeses, such as cheddar and Swiss, and yogurt have lower lactose content than milk and ice cream.
4. Choose non-dairy sources of calcium: There are several non-dairy sources of calcium, including leafy green vegetables, tofu, and almonds.
Conclusion:
Lactose intolerance is a common condition that affects millions of people worldwide. While it is not a serious condition, it can be uncomfortable and affect the quality of life. Managing lactose intolerance involves avoiding or reducing lactose intake and finding alternative sources of calcium in the diet. With proper management, people with lactose intolerance can lead a healthy and active lifestyle.