The Undeniable Benefits of Dairy
We all remember the admonishments to drink our milk as we were growing up. While the nutritional benefits of dairy products really haven’t changed, millions of us begin to have trouble digesting dairy as we age. It can’t be denied that milk, loaded with protein, calcium, phosphorus, vitamin B12, riboflavin, and vitamin D, packs a nutritional punch that other foods struggle to match. So is there a solution for the millions of people who would love to indulge in dairy, only to forgo it due to the uncomfortable digestive symptoms they experience?
What is Lactose Intolerance?
First of all, let’s clear up a common misconception. People often use the terms ‘lactose intolerance’ and ‘milk allergy’ interchangeably, but they are, in fact, very different. A food allergy is an immune system reaction, usually to a protein in your food, that occurs when your body identifies the protein as a threat and reacts to remove it. Food allergies can cause very dangerous, life-threatening reactions including swelling, hives, and shortness of breath. Lactose intolerance is a reaction of your digestive system to a sugar in milk that it can’t digest. It can cause pain, bloating, gas, and diarrhea while it’s digesting, but it is not dangerous to your health.
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Lactose malabsorption vs lactose intolerance
Now that we’ve cleared up that key difference, let’s dig into what causes lactose intolerance. When you eat, the food passes through your stomach and on to your small intestine to be broken down further. The small intestine is where most of the nutrients from your food are absorbed, passing through the intestinal walls and into your bloodstream. It is also here that lactose malabsorption occurs. Lactose malabsorption refers to the inability of the small intestine to break down lactose into smaller molecules that the body can use, and it’s usually due to a deficiency in the lactase enzyme.
As we age, our bodies produce less lactase because, as adults, we are no longer exclusively reliant on milk for sustenance. In fact, over 65% of the world’s adult population has trouble digesting lactose due to insufficient lactase enzyme. So what happens to the undigested lactose? It travels on to your large intestine, where the bacteria in your colon cause it to ferment. The symptoms that follow in some people, gas, bloating, pain, and diarrhea, are what define lactose intolerance. Most adults have some level of lactose malabsorption, but not all of them have lactose intolerance.
Keeping Dairy Doable– Ways to Manage Lactose Intolerance
For all the dairy lovers out there who can’t bear the thought of saying goodbye to yogurt, ice cream, cheese, or a tall glass of cold milk, there are ways to keep dairy as a healthy part of your diet. Over-the-counter lactase pills are one option, they simply supplement the lactase enzyme that your body no longer produces enough of. Another viable option is to enjoy the many lactose-free dairy products that are now readily available at your local grocery store. These products have the lactase enzyme added to them, so the lactose has already been broken down into glucose and galactose, which are easier to digest.
To Sum it up: Keep Dairy on the Menu
Whether you love dairy for its delicious, creamy flavor or you’re in it for the health benefits, you can enjoy your favorite dairy foods while managing Lactose Intolerance. You should, of course, visit your doctor first to confirm your diagnosis and rule out a milk allergy. Once you’re sure it’s Lactose Intolerance that’s causing your issues, you can choose lactose free dairy foods that provide the same rich, flavorful goodness and nutrient-packed healthiness as conventional dairy products. With the right choices and a little planning, you can savor the dairy you love without the discomfort.
(2023, March 3). Lactose Intolerance. Retrieved January 8, 2024 from https://my.clevelandclinic.org/health/diseases/7317-lactose-intolerance