You've surely heard about lactose intolerance more than once, as we are much more aware of it now than in the past.

 

 

 

Much has been made of lactose intolerance lately, whether due to improved diagnostics or an increased number of people with the condition. This article explains what this intolerance is all about, how to treat it and how to eat to make up for any nutritional deficiencies that may arise as a result of avoiding foods with lactose.

• What is lactose intolerance and what are its symptoms?
• In order to understand lactose intolerance, we must first define two concepts: lactose and lactase. On the one hand, lactose is a sugar found in the milk of mammals (cows, sheep, goats and humans) and, on the other, lactase is a molecule called an enzyme that our body produces to break down the lactose sugar into two smaller sugars (glucose and galactose) so they can be absorbed by our intestines. Once we know this, it is easier to understand that a person with this condition does not tolerate lactose because they don't have enough lactase, which means the lactose can't be broken down or absorbed. This process can lead to bloating, diarrhoea, abdominal pain, gas and flatulence, among other conditions. Lactose intolerance may be genetic or the side effect of another condition, such as coeliac disease or inflammatory bowel disease.
• Why should it be diagnosed and treated early?
• A delay in detecting lactose intolerance can have a negative effect on the intestinal mucous membranes, making it even harder to absorb lactose and leading to other symptoms such as fatigue, sleeping problems and lack of concentration, etc.
• How is it detected?
• There are several tests to diagnose this condition, such as the hydrogen breath test (the level of hydrogen in a person's breath is measured after ingesting lactose) and the blood test (the person's blood sugar level is measured before and after ingesting lactose).
• How is lactose intolerance treated?
• Treatment consists basically in removing lactose from your diet, which means avoiding dairy products and anything with milk or dairy products in it. However there are different levels of lactose intolerance, which determine how strict a person's diet should be. Some people can tolerate small amounts of lactose each day, like two yoghurts, as long as they are eaten at different moments of the day. Dairy products (milk, yoghurt, cheese) are rich in calcium and vitamin D. So, people who stop eating dairy because they are lactose intolerant need to find other sources of calcium and vitamin D without lactose to avoid developing of vitamin deficiency. Some options include:
• Calcium: sardines, salmon, spinach, shrimp, tofu, beans, broccoli, cabbage, etc.
• Vitamin D: sunlight, cod-liver oil, eel, herring, tuna, salmon, shrimp, etc.
• There are lactose-free dairy products on the market, but be careful: to important for those with a severe intolerance to check whether the product is low in lactose (contains a small amount) or completely lactose free. To finish off, another thing to take into account in terms of lactose intolerance is that some drugs we take may use lactose as a preservative. If you have any questions, your doctor is the best person to ask. If you have any questions about lactose intolerance, contact our dietitian/nutritionist for answers and advice.