Living With Dairy Intolerance
How to still love your favorite foods
What is the most memorable, cherished childhood treat?
Most people respond to this question - ice cream!
It doesn't matter what country, state, or city you grew up in; you probably had this delicious treat. Now every time you think about it, it brings back memories of good old times.
Ice cream is a symbol of joy.
Years later, in adulthood, you eat ice cream, and it doesn't bring a sense of joy and comfort. Instead, you feel stomach ache, bloating, and even diarrhea or constipation.
How did this happen? How do we go from drinking milk as children to avoiding dairy at all costs as adults?
LactOse, LactAse, and Digestion
Milk is a fundamental component of the diet of every mammal, but not every individual can tolerate this food, especially in adulthood.
LactOse is a sugar naturally found in milk and milk products.
LactOse intolerance is a clinical condition known since the age of Hippocrates, but only in the last 50 years it has it been recognized and scientifically analyzed.
Today, 30-50 million people are lactose intolerant in the world!
You might be one of them, or you might have a milder version of it - lactose maldigestion.
How it works:
LactAse is an enzyme that the body needs to digest dairy. It breaks down lactOse into simple sugars in the small intestines and ferments it by the gut. From there, lactose components can be used as energy or become part of your muscles and other tissues.
When there is not enough lactAse in the body, it is more difficult to digest dairy. What may happen then will vary from person to person.
Lactose maldigestion is inefficient digestion of lactose due to lactase deficiency. It is more common than intolerance or lactose allergy.
Lactose maldigestion can lead to a severe form - lactose intolerance- a combination of clinically defined gastrointestinal symptoms due to lactose malabsorption.
Dairy allergy is the immune reaction to dairy proteins. Dairy allergies often cause more immediate symptoms and may be life-threatening if someone has a severe reaction. It's very rare.
Since it is more common to experience lactose intolerance, I will focus on this subject.
The symptoms start being noticed about 30 minutes to 2 hours after eating or drinking foods or drinks containing lactose. These will include:
Watery, bulky, odd-smelling stools
Nausea
Abdominal pain
Cramps
Bloating
The severity of symptoms varies depending on the following:
How much lactAse does your body have
How much dairy you ate in one meal
What other components of the meal you ate besides dairy.
Risk factors
Different people can tolerate different amounts of lactose before having symptoms. Even if you suspect you have lactose intolerance, you can still consume some dairy without any side effects.
The strongest predictable factor of dairy intolerance is ethnicity. LactOse intolerance is common if you are African American, American Indian, or Asian Americans. Less common if you are among people from, or whose families are from, Northern Europe, especially Italians. No wonder cheesy pizza and pasta cause no harm to them.
Age is another factor influencing digestion because lactAse levels progressively reduce from 2–5 years old, depending on ethnicity. I didn't know this until I researched this article. Milk consumption is essential for growth during childhood, and once the weaning period is over (around the age of 5), lactase production naturally declines. How amazing the human body is!
But wait, does it mean adults have to give ice cream treats? Do we have to avoid all dairy products at all costs?
Not necessarily. Firstly, your ethnic background will dictate how much lactose you can tolerate, secondly, there are a few other nuances.
What you need to know:
You only need about 50% normal functioning lactAse for adequate digestion.
Not all dairy is created equal. Dairy with lower lactose content is easier to digest. Choose wisely.
The fat concentration of dairy also affects digestion. High-fat dairies like cream cheese and heavy cream might cause fewer maldigestion symptoms.
The meal composition can help to improve digestion. Adding a protein and/or fat source to a single dairy food will reduce the symptoms. Try some nuts with cheese!
Dairy products high in probiotics, such as yogurt, buttermilk, and cottage cheese, are easiest to digest and provide live, active cultures that will ease the digestion of all foods. Take it even further; the benefits of these foods outweigh supplemental probiotic pills.
LactAse pill sold over the counter at pharmacies is a great way to prevent trouble from eating dairy.
Choose lactose-free milk if you experience maldigestion: Lactaid, soy milk, or any other milk alternatives.
If you suspect lactose intolerance, ask your doctor to complete a lactose challenge test. It will measure the hydrogen gas the intestinal bacteria produce after drinking a lactose-infused beverage.
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A cup of milk or a scoop of ice cream are symbols of childhood. Things change as we grow older, and we need to learn how to adapt. It's worth learning and experimenting with what works best for your body to feel the best every day.
I will still choose to eat ice cream and pizza from time to time, but knowingly what will happen next, or pop an occasional lactase pill. Most of the day, I choose dairy-free milk which is not a problem with many options available on the market.
Comment below to share with other readers and me what is your favorite dairy-free milk.
In solidarity of wellness,
You dietitian, Anna.
Dang.... I guess I'll consider myself super lucky that dairy doesn't affect me super hard. I definitely feel some bloat, etc. after ice cream, but not some of the other side-effects you laid out...