Lactose intolerance: myths and facts

2 mins to read

Dairy foods don't seem to agree with you? It could be caused by lactose intolerance. Naturopath Kathryn Terrill explores this common condition and sorts the myths from the facts.

Digestive health

What is lactose?

Lactose is a type of sugar similar to sucrose or table sugar. It appears naturally in milk and milk products. Lactose is broken down by an enzyme called lactase into the more simple sugars glucose and galactose for absorption. The enzyme lactase is made by cells in our small intestine.

What is lactose intolerance?

Lactose intolerance occurs when there is not enough lactase in the digestive tract to break down the lactose into its simpler sugars. The body has difficulty absorbing the lactose and it continues to travel through the digestive tract undigested. Symptoms usually appear 30 minutes to 2 hours after consuming lactose containing foods.

Common symptoms include:

abdominal pain
abdominal bloating
gas
diarrhoea
nausea

Who is affected?

There appears to be a genetic link associated with lactose intolerance. Lactase deficiency can develop over time, with the body starting to produce less and less after about the age of 2 years. Adults are more likely to experience the symptoms of lactose intolerance than children, particularly older adults. As the lactase production continues to decline with age, the amount of lactose that can be tolerated decreases, and the symptoms can get worse.

Premature infants are also at increased risk of lactose intolerance because lactase levels do not increase until the third trimester of pregnancy.

Lactose deficiency can also be secondary to injury to the small intestine with conditions such as severe diarrhoea and celiac disease.

Alternative food options

Lactose-free or lactose-reduced milk and other dairy products are available in most supermarkets. You can also purchase lactase tablets to chew just before consuming dairy products or drops to add to your milk or yoghurt to reduce the lactose content. Soy products can also be a good non-dairy alternative.

Of concern in those who are lactose intolerant is that they may not be getting enough calcium and vitamin D due to the avoidance of dairy products which are a major source of these nutrients. Always chose calcium fortified soy products and eat plenty of other calcium rich foods such as tinned fish (especially those with bones), broccoli and other green leafy vegetables, nuts and seeds.

Common myths

People with lactose intolerance can't have any lactose

Wrong!
Most people with lactose intolerance can have at least 10 grams of lactose per day (an average glass of regular milk) without any problems. So it's not about complete abstinence, it's about moderation.

Lactose only appears in dairy products

Wrong!
Many processed foods contain lactose from milk products. Possible examples include: bread and other baked goods, processed breakfast cereals, potato chips, processed meats, salad dressings and protein powders and bars. Many medications also contain lactose.

If I can't tolerate dairy products I must be lactose intolerant

Wrong!
There are other reasons why dairy products are not well tolerated. The most common of these is a dairy protein allergy. Seeing a naturopath or other healthcare professional is essential in order to get the right diagnosis.

References available on request