Health Desk
Tv10punjab
Introduction
Milk and dairy products are often called nature’s complete food because they provide essential nutrients such as protein, calcium, and vitamins. However, not everyone can enjoy a glass of milk without discomfort. Some people experience stomach pain, bloating, gas, or diarrhea after drinking milk or eating dairy products. This condition is known as lactose intolerance.
Lactose intolerance is a common digestive problem that affects millions of people worldwide. It is not a dangerous disease, but it can cause discomfort and affect a person’s daily life if not managed properly. In this article, we will understand lactose intolerance in detail, including its causes, symptoms, diagnosis, treatment, and dietary management.
What is Lactose Intolerance?
Lactose intolerance is the inability of the body to fully digest lactose, the natural sugar found in milk and dairy products. Normally, the small intestine produces an enzyme called lactase that breaks down lactose into simpler sugars – glucose and galactose – which the body can absorb.
When the body does not produce enough lactase, lactose remains undigested and passes into the large intestine. Here, bacteria ferment the lactose, causing gas, bloating, and diarrhea.
Difference Between Lactose Intolerance and Milk Allergy
Many people confuse lactose intolerance with milk allergy, but both are very different.
Lactose Intolerance is related to digestion. It occurs when the body cannot break down lactose sugar.
Milk Allergy is related to the immune system. It is a reaction to the proteins found in milk. Symptoms include skin rashes, breathing problems, and in severe cases, life-threatening allergic reactions.
Therefore, lactose intolerance is uncomfortable but not life-threatening, whereas milk allergy can be dangerous.
Causes of Lactose Intolerance
There are several reasons why some people cannot digest milk properly.
- Primary Lactose Intolerance
This is the most common type. It happens when lactase production naturally decreases as people age. Babies usually produce enough lactase to digest their mother’s milk, but production may reduce in teenagers and adults, leading to intolerance.
- Secondary Lactose Intolerance
This happens due to injury or illness in the small intestine. Diseases such as Crohn’s disease, celiac disease, severe diarrhea, or intestinal infections can damage the lining of the intestine and reduce lactase production.
- Congenital Lactose Intolerance
This is very rare. Some babies are born with a genetic defect that prevents them from producing any lactase enzyme at all.
- Developmental Lactose Intolerance
Premature babies sometimes have temporary lactose intolerance because their small intestines are not fully developed.
Symptoms of Lactose Intolerance
The symptoms usually begin 30 minutes to 2 hours after consuming milk or dairy products. The severity depends on how much lactose is consumed and how much lactase enzyme is present in the body.
Common symptoms include:
Abdominal bloating
Stomach cramps or pain
Excessive gas
Diarrhea
Nausea (sometimes vomiting)
Rumbling sounds in the stomach
These symptoms are uncomfortable but usually not harmful. However, repeated discomfort can affect nutrition and quality of life.
Risk Factors
Certain groups of people are more likely to have lactose intolerance:
People of Asian, African, Hispanic, or Native American descent have higher rates.
Family history of lactose intolerance increases the chances.
Increasing age naturally reduces lactase production.
People with intestinal diseases are more at risk.
How is Lactose Intolerance Diagnosed?
Doctors may use different methods to confirm lactose intolerance:
- Medical History and Diet Review
The doctor asks about symptoms and checks whether they appear after consuming dairy products.
- Lactose Tolerance Test
The patient is given a liquid containing lactose. Blood samples are tested to see if blood sugar levels rise. If they do not rise, it means lactose is not being digested properly.
- Hydrogen Breath Test
This is the most common test. Undigested lactose produces hydrogen gas in the intestine, which is exhaled in the breath. A high level of hydrogen confirms lactose intolerance.
- Stool Acidity Test (for infants and children)
Undigested lactose produces lactic acid in the stool, which can be measured.
Treatment and Management
There is no permanent cure for lactose intolerance, but it can be managed easily with dietary and lifestyle changes.
- Limiting Dairy Products
Avoiding or reducing milk, cream, ice cream, and soft cheeses can help reduce symptoms.
- Using Lactose-Free Alternatives
Today, many supermarkets offer lactose-free milk and dairy products. These contain the same nutrients but without lactose.
- Trying Non-Dairy Milk
Alternatives like soy milk, almond milk, oat milk, or rice milk are lactose-free and rich in nutrients.
- Consuming Dairy with Food
Sometimes, eating dairy products along with meals instead of on an empty stomach reduces symptoms.
- Probiotics and Yogurt
Many people with lactose intolerance can tolerate yogurt because the bacteria in yogurt help digest lactose.
- Lactase Enzyme Supplements
Tablets or drops containing lactase enzyme are available. They can be taken before consuming dairy to help digest lactose.
Nutrition Concerns in Lactose Intolerance
Avoiding milk and dairy can reduce the intake of essential nutrients such as calcium, vitamin D, riboflavin, and protein. It is important to get these nutrients from other sources.
Calcium-Rich Alternatives
Green leafy vegetables (spinach, kale, broccoli)
Almonds, sesame seeds, chia seeds
Fortified orange juice and cereals
Fish like sardines and salmon with bones
Vitamin D Sources
Sunlight exposure
Fortified plant-based milk
Eggs and fatty fish
Protein Sources
Pulses, beans, lentils
Nuts and seeds
Soy products like tofu and tempeh
Living with Lactose Intolerance
Lactose intolerance does not mean giving up all dairy or living in constant discomfort. With proper planning, people can lead a healthy and comfortable life.
Tips for Daily Life:
Start by keeping a food diary to identify how much lactose you can tolerate.
Some people can tolerate small amounts of cheese or butter.
Always read food labels, as many processed foods contain hidden lactose (bread, soups, chocolates, sauces).
Inform restaurants about your condition when eating out.
Focus on a balanced diet to avoid nutritional deficiencies.
Lactose Intolerance in Children
Children with lactose intolerance may show symptoms like diarrhea, irritability, or refusal to drink milk. Parents should consult a pediatrician before removing milk from a child’s diet. In many cases, children can still tolerate yogurt and certain cheeses. If milk is completely avoided, ensure they get calcium and vitamin D from other sources.
Lactose Intolerance vs. Digestive Disorders
Sometimes, people mistake other digestive problems for lactose intolerance. Conditions like irritable bowel syndrome (IBS), celiac disease, or food poisoning can cause similar symptoms. That’s why medical diagnosis is important instead of self-diagnosis.
Future Research and Advances
Researchers are studying genetic factors behind lactose intolerance. There is also ongoing research on genetically modified milk that has reduced lactose levels. In the future, better enzyme supplements and therapies may make management easier.
Conclusion
Lactose intolerance is a very common condition where the body cannot properly digest the sugar found in milk. It is not a dangerous disease but can cause significant discomfort if not managed. The key to living well with lactose intolerance is understanding your body, adjusting your diet, and finding healthy alternatives to dairy products.
By including lactose-free milk, plant-based alternatives, and other nutrient-rich foods in the diet, people with lactose intolerance can live a healthy life without missing out on essential nutrients.
So, if you or someone you know experiences discomfort after drinking milk, it may not be a simple stomach problem. It could be lactose intolerance. With awareness and the right lifestyle changes, milk not digesting properly does not have to stop you from living a happy and healthy life.