Lactose intolerance

Lactose intolerance is a condition in which the body cannot fully digest the milk sugar (lactose) due to a deficiency of the enzyme lactase.

As a result, lactose remains in the intestine, causing bloating, pain, and other unpleasant symptoms.

Causes and Mechanism of Development

• congenital lactase enzyme deficiency – a rare genetic condition;
• age-related decrease in lactase activity – the most common form in adults;
• secondary intolerance – due to damage to the intestinal mucosa (enteritis, celiac disease, IBS);
• temporary decrease in the enzyme after infections or antibiotic therapy.

Main Symptoms

• bloating and rumbling in the stomach after consuming milk;
• gas, cramps, feeling of heaviness;
• diarrhea or loose stools;
• nausea, sometimes – headache or fatigue;
• worsening of symptoms when consuming dairy products on an empty stomach.

How to Diagnose

• hydrogen breath test with lactose;
• blood test for glucose levels after lactose intake;
• genetic test for the lactase gene variant (LCT-13910C>T);
• elimination diet – temporary exclusion of dairy products followed by checking the body’s reaction.

Nutrition for Lactose Intolerance

• exclude or minimize milk and cream;
• prefer fermented dairy products (kefir, yogurt, cottage cheese) – they contain less lactose;
• use lactose-free milk, plant-based alternatives (almond, coconut, oat);
• if necessary – lactase enzyme in capsules before meals;
• monitor calcium and vitamin D intake when avoiding dairy products.

Important to Distinguish

Lactose intolerance is not a milk allergy.

In an allergy, the reaction occurs to milk proteins and is accompanied by skin rashes, swelling, and inflammation, whereas in intolerance, only digestion is affected.

A balanced lactose-free diet with sources of calcium from fish, green vegetables, almonds, and seeds will help avoid deficiencies and improve well-being.