Lactose intolerance is a common problem among American adults, and it becomes more likely as you grow older. According to the U.S. National Library of Medicine, nearly 10 percent of Americans show signs of lactose intolerance by age 20. This number may be higher in people with Asian, African or Native American heritage.
Why Do We Develop Lactose Intolerance?
Lactose is a type of sugar found in dairy products like milk, cheese and yogurt. To digest lactose, our bodies use a special enzyme called lactase that is created in the small intestine. The lactase breaks down the lactose so it can be absorbed into the bloodstream.
After about age two, your body may make less and less lactase each year. When you are an infant and toddler, your diet may consist of a lot of milk, including breast milk or dairy milk. As you begin to eat more foods, your body doesn’t need as much lactase for digestion.
If your body doesn’t have enough lactase, undigested lactose sugars are passed into the large intestine instead of the bloodstream. The bacteria in the large intestine break down the sugar, creating gas and acids that can cause uncomfortable symptoms.
Signs of Lactose Intolerance
You may have enjoyed a glass of milk every day throughout your childhood and even into your adult years. However, chances are that milk starts causing more problems as you become older. Most people who develop lactose intolerance begin to show symptoms between the ages of 20 and 40.
About 30 minutes to two hours after drinking milk or eating a dairy product, you may notice signs of lactose intolerance such as:
- Bloating
- Abdominal cramps
- Excess gas
- Nausea
- Diarrhea
- Stomach rumbling
Different people have different reactions to dairy products. For instance, some people may have trouble drinking milk, but can eat yogurt or cheese (which have less lactose) with no problems. Some people can tolerate a small amount of milk in their coffee while others can have none at all. Most people with lactose intolerance will be able to eat some amount of dairy every day without getting symptoms.
Fortunately, lactose intolerance is not a dangerous condition. It is not an allergy, and it does not increase your risk for more serious conditions. However, you will likely feel more comfortable throughout the day if you choose to avoid foods with lactose.
How to Find out If You Are Lactose Intolerant
A simple, safe way to determine if you are lactose intolerant is to stop drinking milk and eating yogurt or cheese for a week. Don’t change anything else about your diet.
During that week, pay attention to how you feel. Do you have less gas or cramping? If so, it’s possible that you are lactose intolerant. If you still have these symptoms, you need to see your physician. Lactose intolerance often has the same symptoms as more serious conditions, such as irritable bowel syndrome.
Your doctor can help you attain a definite diagnosis with simple blood tests or a hydrogen breath test. Once you have a diagnosis, you can work with a dietitian to create a personalized diet plan or explore ways to enjoy dairy on your own.
You can try many strategies to continue to enjoy your favorite foods, even with lactose intolerance symptoms.
These include:
- Drinking dairy-free products, such as soy or nut milks
- Adding lactase enzymes to your milk to aid with digestion
- Eating or drinking smaller portions of dairy
- Trying cultured dairy products like yogurt
- Exploring different types of cheeses, which can have different levels of lactose
Millions of Americans experience lactose intolerance and still enjoy their favorite foods. By working with your physicians and exploring new diet choices, you can escape the uncomfortable symptoms of lactose intolerance.
