Lactose intolerance is the most common food sensitivity worldwide. Lactose intolerance and dairy allergy are not the same, but the differences can be misunderstood. How do you know if you are experiencing lactose intolerance? For those who are intolerant to lactose, what steps can be taken to adjust your diet?
Lactose intolerance affects nearly one in three people in the United States, but it’s even more prevalent among certain ethnic groups, with 80-90 percent of African Americans, Native Americans and Asians affected. Ashkenazi Jews and Hispanics also experience higher rates of lactose intolerance. The likelihood of developing lactose intolerance appears to increase with age. Children under five years are much more likely to be able to digest lactose from dairy. This ability to break down lactose may diminish later in childhood or in young adulthood, likely before the age of 40.
What is lactose intolerance? Lactose intolerance occurs when the small intestine no longer makes enough of the digestive enzyme lactase needed to break down lactose from food, resulting in digestive issues. Lactose is a naturally occurring sugar in dairy milk and other dairy products. It is a disaccharide, made up of the two sugars: glucose and galactose.
Symptoms of lactose intolerance are often experienced quite soon after consuming sufficient amounts of lactose, typically within about 30 minutes. The amount of lactose that will trigger symptoms varies individually. Common symptoms of lactose intolerance include abdominal pain and cramping, diarrhea, gas, bloating and potentially even vomiting. While lactose intolerance requires a diagnosis and dietary modifications to prevent digestive concerns, overall it is not a serious condition.
Dairy products contain varying amounts of lactose. While butter, certain cheeses, cream and Greek yogurt are relatively low in lactose, milk, ice cream and other dairy desserts typically contain significant amounts of lactose. Dairy products labeled “lactose-free” may be well tolerated by those who are sensitive to traditional dairy products.
What is a dairy allergy? A dairy allergy is an abnormal immune system response to the proteins found in milk and dairy products. Dairy allergy is a common food allergy in children, but may also occur in adults. Allergic reactions to dairy can occur minutes, hours or even days after consuming milk products. Signs and symptoms of dairy allergy range from mild to severe and may include wheezing, hives, vomiting, other digestive symptoms and potentially a life-threatening reaction called anaphylaxis.
Plant-based milks and other non-dairy alternatives made from soy, almonds, oat, cashews, coconut and other ingredients are good options for those who are lactose intolerant or allergic to dairy. While these products are not all nutritionally equivalent, they provide suitable options for those on a dairy-free diet. The Nutrition Facts food label and ingredients list are helpful tools to help choose the right dairy alternatives. Consider opting for products that, like dairy, contain higher amounts of essential nutrients including protein, calcium, vitamin D and phosphorus.
If you are experiencing signs and symptoms of lactose intolerance or dairy allergy, speak with your healthcare provider to obtain the right diagnosis. It can be useful to keep a food log along with notes on your symptoms to discuss with your provider. Skin or blood allergy testing can be performed to diagnose allergies to foods including dairy. Once you determine the cause of your symptoms, you can take the right steps to feel better.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.
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