What is Lactose Intolerance?
Lactase is the enzyme that helps us break down foods with lactose, mainly milk and dairy products. When we can’t produce enough lactase or the lactase enzyme can’t do its work, it is possible to end up with digestive problems like feeling bloated, constipation or diarrhea.
People with lactose intolerance cannot digest the lactose (the sugar in milk) in dairy products and milk properly. Babies are born lactose-friendly, as breast milk has it, so you don’t see much of this under 5. But later in adulthood, some of us lose our lactase superpower and lactose intolerance strikes. Nowadays, about 75% of us are dealing with this issue. But how can you understand that you may have lactose intolerance?
Symptoms of Lactose Intolerance
Lactase is the enzyme that helps us break down foods with lactose, mainly milk and dairy products. When we can’t produce enough lactase or the lactase enzyme can’t do its work, it is possible to end up with digestive problems like feeling bloated, constipation or diarrhea. This condition is known as lactose intolerance. People with lactose intolerance cannot properly digest the lactose (the sugar in milk) in dairy products and milk.
Babies are born lactose-friendly, as breast milk has it, so you don’t see much of this under 5. But later in adulthood, some of us lose our lactase superpower and lactose intolerance strikes. Nowadays, about 75% of us are dealing with this issue. But how can you understand that you may have lactose intolerance?
Consequences of Ignoring Lactose Intolerance
What happens if you ignore lactose intolerance?
Ignoring lactose intolerance can lead to uncomfortable digestive symptoms like gas and bloating diarrhea to become chronic and harder to manage. Having long-term nutritional deficiencies due to ignoring lactose intolerance and having digestive problems can impact overall quality of life and increase the risk of long-term health issues such as osteoporosis. Moreover, unpredictable and chronic digestive issues also can lower mood, energy and self-esteem.
Digestive Issues
When you are lactose intolerant, it means you cannot digest the lactose, mainly in your large intestine. When we eat, it reaches our large intestine in 6-10 hours. So, digestive symptoms may occur on the same day or in the next two days after you consume milk or dairy products. The most common digestive symptoms of lactose intolerance are:
- Abdominal bloating
- Intestinal gas
- Nausea
- Stomach cramps
- Diarrhea
Nutrient Deficiencies
Ignoring lactose intolerance can cause digestive problems to occur longer. Chronic digestive problems may lead to trouble absorbing nutrients properly and having nutrient deficiencies.
Nutrient deficiencies occur when the body lacks essential vitamins, minerals, or other vital nutrients for proper functioning. Common deficiencies encompass iron, vitamin D, B12, calcium, and omega-3 fatty acids and can cause various health issues. Symptoms of nutrient deficiencies are manifest as fatigue, weakness, dizziness, compromised immune function, diminished bone health, and neurological problems.
Managing Lactose Intolerance
Reducing Lactose Intake
Based on the severity of your symptoms, with your doctor’s advice, you can reduce lactose intake. For example, some cases include people with lactose intolerance who can’t drink milk but eat yoghurt. That’s why, instead of reducing lactose intake on your own, getting a doctor’s recommendation can prevent negative symptoms.
While removing these foods from our diet, replace them with foods with similar ingredients to avoid losing minerals and vitamins. As another option, consider taking necessary supplements to support your vitamins, minerals, digestive system and nutrient absorption.
Lactose Supplements
Lactose supplements contain lactase enzyme to support the digestive system. By incorporating these supplements into our diet, you may facilitate the digestion of lactose, reducing the digestive problems we normally experience. Having lactose supplements before you eat food with lactose can support your digestion and prevent symptoms.
Alternative Sources of Nutrients
If you have lactose intolerance, you may miss calcium and vitamin D and need to compensate for them. Veggies such as spinach, kale, and okra, as well as beans such as soybeans and white beans, contain a good amount of calcium, fibre, and vitamin D.
Almond milk, oat milk, and soy milk are also delicious and nutritious plant-based food alternatives. If you have acid reflux, consuming certain plant-based milks can trigger acid reflux symptoms. That’s why see your dietitian to make dietary changes.
Dietary Guidelines for Lactose Intolerance
Keeping track of which foods sit well with your digestion and which ones to avoid when you’re experiencing discomfort can be helpful. If you have trouble digesting lactose, we recommend seeing your doctor for advice because everyone’s different. Eating slowly and planning each meal balanced can also help aid digestion. Try plant-based milk instead of dairy milk for essential nutrients. You can also join a plant-based, raw, vegan green detox program to support your nutrient absorption and body with essential nutrients to boost your health.
FAQs - What Happens if You Ignore Lactose Intolerance
What happens if you keep eating dairy while lactose intolerant?
You may continue to experience digestive issues. Problems such as bloating, gas, diarrhea, or constipation can become chronic.
Can lactose intolerance cause long term damage?
What are the 4 stages of lactose intolerance?
Can lactose intolerance get worse suddenly?
Although lactose intolerance typically manifests gradually over time, certain factors such as intense stress, gastrointestinal disorders, and infections, among others, can sometimes accelerate its onset and lead to a sudden worsening of symptoms.
Is it good to cut out lactose?
Cutting lactose-containing foods will help alleviate symptoms, but completely eliminating them may lead to some issues. If complete elimination isn’t necessary, consuming them in small, controlled amounts might be healthier.
Can I drink 1 milk if I'm lactose intolerant?
If you have lactose intolerance, you can consume plant-based milk and avoid Animal milk and dairy.
How do you fix lactose intolerance?
You can relieve symptoms of lactose intolerance through a low-lactose diet and recommended supplements from your healthcare professional.
Do you gain weight if you are lactose intolerant?
There is no direct correlation between lactose intolerance and weight issues. It’s a condition that you can manage with healthy dietary and lifestyle choices.
How painful is lactose intolerance?
Why am I suddenly lactose intolerant?
It’s typically a condition that manifests symptoms over time, but certain factors can trigger its sudden onset. Factors such as previous serious illnesses, antibiotic usage, stressful life events, gastrointestinal issues, and genetics can lead to sudden lactose intolerance symptoms.
