How to Tolerate Lactose and Avoid a Cheesy Death

<p>In your grandmother’s time, it was a bit odd if you didn’t consume dairy, but the conversation has changed a lot since then. Awareness of lactose intolerance has blown up, and alternative milk varieties of the oat and soy kind are more popular than ever. </p> <p>Even people without an intolerance opt for these alternatives for different reasons. This isn’t to say that cow’s milk is inherently bad; it’s still a nutritious beverage that can form part of a healthy diet, but it isn’t suitable for everyone.</p> <h2>What does it mean to be lactose intolerant?</h2> <p>Lactose intolerance is a common digestive issue characterized by — surprise, surprise — an inability to effectively digest lactose, the sugar found in milk and dairy products. The root of the issue goes back to a deficiency in lactase, the enzyme responsible for breaking down lactose into simple sugars that can then be absorbed in the small intestine. </p> <h3>Symptoms of lactose intolerance</h3> <p>Consuming dairy when your body is intolerant can cause symptoms ranging from mild discomfort to some extremely nasty bathroom business. Bloating, gas, abdominal pain, diarrhea, or nausea may come about within 30 minutes to two hours after consumption.</p> <h3>Rates of lactose intolerance</h3> <p>Technically, dairy consumers are the weird ones, since some degree of lactose intolerance affects roughly 68% of people worldwide. This is especially common among certain ethnic populations like East Asians, and it is far less prevalent in places like Northern Europe because of high historical consumption and genetic adaptions that facilitate better lactose digestion. </p> <p>In places like Denmark and Ireland, the rate is as low as 4%, while in countries like South Korea, almost everyone is lactose intolerant. In the US, around 36% of people have lactose malabsorption, which means your body has a reduced ability to tolerate lactose but not necessarily a total intolerance.</p> <figure><img src="https://cdn.storymd.com/optimized/voJlvyCvq4/thumbnail.jpg" alt="Lactose intolerance | Source: NmiPortal" /> <figcaption>Worldwide prevalence of lactose intolerance. <em>Source: NmiPortal/Wikimedia</em></figcaption> </figure> <h2>Diagnosis</h2> <p>Doctors can assess your body’s ability to tolerate lactose in a few ways. First, they may take note of your medical history and symptoms related to dairy consumption. There are also lactose tolerance tests where the doctor can observe how well your body processes dairy by measuring blood glucose levels following consumption.</p> <p>A hydrogen breath test measures the hydrogen in your breath before and after consuming lactose. Breathing out too much hydrogen means your body isn’t properly absorbing and digesting the lactose.</p> <figure><img src="https://cdn.storymd.com/optimized/8okzmZi4A7/thumbnail.jpg" alt="Lactose Tolerance Tests | Source: NIDDK Image Library" /> <figcaption>Lactose Tolerance Tests. <em>Source: NIDDK Image Library</em></figcaption> </figure> <h2>Managing lactose intolerance</h2> <p>Lactose intolerance can’t be cured, but symptoms can be managed, and some can even enjoy moderate amounts of dairy. If your body doesn’t sit well with lactose, here are some strategies you can employ: </p> <h3>Lactase supplements</h3> <p>Are you missing out on this enzyme? Well, you can get it externally through a lactase supplement. The supplement can be taken prior to consuming dairy products to help digest lactose more effectively. This way, your body more efficiently breaks down the lactose, reducing the chances of digestive mayhem.</p> <h3>Lactose-free products </h3> <p>An obvious answer is to simply avoid dairy products. Whereas it used to be tough to find alternatives, it is now quite common for supermarkets to stock non-dairy versions of traditional items like milk, cheese, and yogurt.</p> <figure><img src="https://cdn.storymd.com/optimized/Nq4LMgs7qK/thumbnail.jpg" alt="Drawing of containers of lactose enzymes caplets, lactose ensyme drops, and lactose-reduced milk | Source: NIDDK Image Library" /> <figcaption>Lactose enzymes caplets, lactose enzyme drops, and lactose-reduced milk. <em>Source: NIDDK Image Library</em></figcaption> </figure> <h3>Milk alternatives</h3> <p>Plant-based alternatives to cow’s milk are abundant these days. You’ve got options like soy, oat, and almond milk to add to your morning coffee or smoothie.</p> <h3>Working on tolerance</h3> <p>This isn’t for everyone, but some people with lactose intolerance can gradually introduce dairy in modest amounts to build up a tolerance without experiencing symptoms. Aged dairy products tend to have less lactose in them and can be easier to tolerate.</p> <p>Similarly, you can monitor your diet and keep track of dairy products and serving sizes to get an idea of how much is needed to trigger symptoms.</p> <h2>Dairy health benefits</h2> <p>Dairy can form part of a healthy diet, providing essential nutrients that are beneficial to many people. The key benefits include:</p> <ul> <li><strong>Nutrients.</strong> Dairy products are rich in essential nutrients such as calcium, vitamin D, protein, potassium, and phosphorus. These nutrients are crucial for bone health, muscle function, and overall growth and development.</li> <li><strong>Bone health.</strong> Regular consumption of dairy products can help to maintain strong bones and lower your risk of osteoporosis and fractures.</li> <li><strong>Protein source.</strong> Dairy is a good source of high-quality protein, which is important for muscle repair and growth.</li> </ul> <h3>Replacing lost nutrition</h3> <p>If dairy is off the menu for you, you can find alternative ways to get the same nutrients. </p> <h3>Calcium</h3> <p>You can find calcium through other foods like:</p> <ul> <li>Broccoli and leafy green vegetables</li> <li>Canned Salmon or sardines</li> <li>Soy and rice milk</li> <li>Almonds and Brazil nuts</li> <li>Oranges</li> </ul> <figure><img src="https://cdn.storymd.com/optimized/8dnL0EcvAn/thumbnail.jpg" alt="Drawing of vegetables, canned fish, and tofu | Source: NIDDK Image Library" /> <figcaption>Non-dairy sources of calcium. <em>Source: NIDDK Image Library</em></figcaption> </figure> <h3>Vitamin D</h3> <p>Vitamin D is something that people are often lacking, even in those who consume dairy. Below are some alternative sources:</p> <ul> <li><strong>Fatty fish.</strong> Salmon, mackerel, sardines, and tuna are excellent sources of vitamin D.</li> <li><strong>Fortified foods.</strong> Many foods are fortified with vitamin D, including:</li> <ul> <li>Plant-based milk alternatives (e.g., almond, soy, and oat milk)</li> <li>Fortified orange juice</li> <li>Fortified cereals</li> <li>Fortified tofu</li> </ul> <li><strong>Egg yolks.</strong> Eggs, particularly the yolks, contain decent amounts of vitamin D.</li> <li><strong>Mushrooms.</strong> Certain mushrooms (e.g., shiitake, maitake) exposed to sunlight or UV light are good sources of vitamin D.</li> </ul><h2>More on Lactose Intolerance</h2><ul><li><a href="https://soulivity.storymd.com/journal/4m8gy7ofpw-lactose-intolerance" target="_blank">Lactose Intolerance: Causes, Symptoms, Diagnosis, Treatment</a></li><li><a href="https://soulivity.storymd.com/journal/m7p9q720pm-plant-based-milk-alternatives" target="_blank">Plant-Based Milk Alternatives</a></li><li><a href="https://soulivity.storymd.com/journal/wdnd8qoi4m-dairy" target="_blank">Dairy Products</a></li></ul>