When it comes to gut health, lactose intolerance can be the culprit to symptoms such as bloating, diarrhea and abdominal cramps, especially directly after the consumption of dairy products like milk, yogurt or ice cream. Lactose intolerance is classified as a digestive disorder that affects over 75% of the world’s total population. A vast majority of those suffering from lactose intolerance don’t realize the symptoms are being caused from dairy directly. Most of those who have lactose intolerance don’t experience symptoms until after the age of 5, although they can develop at any time throughout their life.
Lactose intolerance is the inability to digest lactose, the main carbohydrate found in dairy products, caused by the reduced production of the gut enzyme lactase.
There are two classified types of lactose intolerance.
The most common type of lactose intolerance is called primary lactose intolerance, which is caused by a decrease in lactase production over time. Symptoms typically become more prevalent as you age. There is a tie between genetics and primary lactose intolerance, often seen in specific population groups and family units. Lactose intolerance affects about 44% of Americans to some extent.
The less common type of lactose intolerance is called secondary lactose intolerance, which is caused by illness or disease to the gut lining, such as a stomach flu or celiac disease. This type of lactose intolerance is considered to be rare. Secondary lactose intolerance is caused by a decline in lactase production due to a secondary condition causing a temporary decrease by way of inflammation. Secondary lactose intolerance, although painful, is usually short-lived, allowing you to return to normal eating habits within a few weeks to months.
Lactose Intolerance can cause serious digestive issues.
Lactose intolerance affects everyone differently. It has been shown that even with lactose intolerance some people can consume a certain amount of lactose products without experiencing symptoms. The severity of lactose symptoms depends on the amount of lactose your body can consume without issue. If left untreated, lactose intolerance can cause severe digestive problems for those who continue to consume foods that contain lactose.
The most common symptoms of lactose intolerance include:
Bloating
Gas pains in the stomach and chest
Flatulence
Abdominal cramping and pain
Diarrhea
Other less common symptoms include a feeling of fullness in your stomach after eating a small amount of food or consuming a drink, urgency to use the restroom, nausea, vomiting and constipation.
Lactose intolerance is caused by consuming dairy products.
Lactose intolerance is a direct result of consuming dairy products. Many foods contain lactose. It is important to check nutrition labels prior to consuming foods that may contain a level of lactose in them
Lactose is most commonly found in dairy products such as:
Cow’s milk
Goat’s milk
Yogurt
Cheeses
Ice Cream and frozen yogurt
Butter
Cottage cheese
Sour cream
Aside from standard dairy items, lactose is often found in other less-realized food products like:
Cakes, cookies, muffins and other baked goods
Chocolates and candies
Breads
Sauces and gravies
Boxed and processed foods
Soups
Breakfast products like cereal or oatmeal
Processed meats
Custards and puddings
When checking nutrition labels look for the most commonly referred to terms for dairy additives such as:
Milk, mild solids, milk powder, milk sugar or milk casein
Whey, whey protein or whey protein concentrate
Curds
Buttermilk
Milk byproducts
Cheese
Cream
There are non-dairy options to get your daily calcium intake requirement.
The daily recommendation for calcium intake is 1,000 mg per day for adults. Although dairy offers the most robust options when it comes to calcium-rich foods, there are plenty of ways to reach your calcium intake goal without consuming dairy products. When removing dairy from your diet, it's important to incorporate products rich in calcium.
Here are some of the most popular and calcium rich non-dairy products to consider adding to your diet today:
Non-dairy milk fortified with calcium (consider options such as: almond, oat, cashew) includes around 300 mg of calcium in an 8 oz serving.
Tofu contains about 200 mg of calcium per ½ cup serving.
Green vegetables like kale or broccoli each contain 100 mg of calcium per ½ cup serving
Soybeans contain 100 mg of calcium per ½ cup serving.
Tempeh contains 75 mg of calcium in a ½ cup serving.
Almond butter contains 75 mg of calcium in 2 standard tablespoons.
Treatment options for lactose intolerance are available.
Although the best treatment for lactose intolerance is to simply cut out dairy products from your diet completely, there are ways to incorporate treatment and dairy while maintaining a balanced lifestyle and healthy gut.
The most common ways to receive treatment for lactose intolerance and add dairy back into your diet, to some degree, include:
Lactose Exposure: Through a few smaller dietary studies, incorporating lactose back into your diet in small amounts may be a way to train your gut and body to handle dairy products efficiently. Work closely with your GI specialist to confirm what level of lactose your body can tolerate before reintroducing a diet full of dairy as it may cause detrimental effects if not handled properly.
Enzyme Supplements: Lactase enzyme supplements have been shown to help a variety of people who suffer from lactose intolerance. Speak with your doctor before adding gut-specific supplements to your diet and adding dairy back into your diet.
Prebiotic and probiotic consumption: Prebiotics and probiotics work together to balance your overall gut health. Prebiotics primarily function as food for healthy gut bacteria while probiotics are microorganisms that provide direct health benefits to your gut and body as a whole. Both have been shown to provide gut-positive health benefits when consumed as a supplement in your regular diet. Both have also been shown to reduce inflammation and symptoms of lactose intolerance for those who suffer with it regularly. Speak with your doctor to ensure you are taking the right amount of prebiotics and probiotics for your specific needs.
With nearly half of the United States living with lactose intolerance, dairy, although a household staple for generations, has caused quite the stir when it comes to gut health. If you or someone you know struggles with lactose intolerance and needs help managing symptoms or choosing better food options to increase calcium and boost overall gut health, contact us. We would love to help you get on the right path to better gut health today.