Cheese, ice cream, milk, and butter
– these dairy delights are the epitome of comfort food. Is there anything these
ingredients can't enhance? Unfortunately, as we age, our bodies may find dairy
harder to digest, putting a damper on our taste buds' delight.
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| Your genetics can potentially predict if you'll struggle with lactose intolerance |
If you're noticing difficulties consuming coffee with heavy cream or cheesy delights without feeling unwell, you may be grappling with lactose intolerance, even if you never encountered such issues before.
Lactose, the natural sugar present
in dairy products, requires the assistance of a digestive enzyme called lactase
to break it down into simple sugars (glucose and galactose). These nutrients
are then absorbed by the small intestine and enter the bloodstream.
When lactose isn't adequately
digested, it progresses to the colon and undergoes fermentation, leading to
uncomfortable symptoms such as abdominal pain or cramping, excess gas,
diarrhea, and/or a sudden urge to have a bowel movement.
A striking 75% of the global population experiences a decline in their ability to digest lactose as they age. Experts shed light on why this occurs and offer advice on managing this change.
Why does lactose intolerance
increase with age?
Drinking milk is initially crucial
for our survival, particularly during infancy. "As infants, humans produce significant amounts of lactase to digest the
lactose found in breastmilk," explained Linna Goelz, a naturopathic
medicine doctor at Sonoran University of Health Science. However, historically,
once breastfeeding concludes and solid foods are introduced, humans
traditionally ceased consuming lactose-containing foods.
Due to this shift in dietary
habits, human bodies naturally adapted by "producing less and less lactase enzymes over time, which means we are
unable to digest dairy properly," as highlighted by Goelz. This
gradual reduction in lactase production is termed lactase nonpersistence or
acquired lactase deficiency. Dr. Janese Laster, a board-certified
gastroenterologist and founder of Gut Theory Total Digestive Care, emphasizes
that this process is a natural occurrence in the majority of humans after
infancy.
Symptoms of lactase nonpersistence may manifest during childhood or surface in adulthood, depending on the pace at which the body's production of lactase diminishes. However, around 25% of individuals may not perceive any change at all.
Your genes play a big role
Inquiring about your parents'
experience with becoming more lactose intolerant as they aged might offer
insights into your own future. Dr. Janese Laster emphasized that the ability to
digest lactose into adulthood is linked to specific gene variants inherited
from parents, influencing the level of lactase activity in the body.
Laster explained that an
individual's capacity to break down dairy varies. While some may struggle with
digesting fresh milk, they might find relief in consuming certain dairy
products like cheese or yogurt due to the fermentation process breaking down a
significant portion of lactose.
Dr. Menka Gupta, a functional medicine doctor at Nutra Nourish, pointed out that lactose intolerance is more prevalent among individuals of Southeast Asian, East Asian, West African, Native American, and Hispanic descent, as they are more likely to carry the gene mutation (APvegetOA2, MCM6). However, lactose intolerance can occur in individuals from any background.
There are other reasons for an
increase in lactose intolerance
The intricacies of your gut can
lead to complications in breaking down dairy products, and there are various
reasons why it may not function as effectively as before.
"External factors such as gastrointestinal illnesses, accidents
resulting in small intestine injury, surgeries affecting the small bowel, or
conditions like Crohn’s disease can contribute to the development of lactose
intolerance," explained Dr. Janese Laster. She noted that after a
gastrointestinal illness, there might be a temporary reduction in the body’s
lactase stores, impacting lactose tolerance.
Other factors that could contribute to an increase in lactose intolerance include infections, inflammatory or autoimmune diseases such as gastroenteritis, celiac disease, Crohn’s disease, ulcerative colitis, chemotherapy, and antibiotic use, according to Dr. Menka Gupta. These factors can cause injury to the intestinal mucosa, commonly referred to as "leaky gut."
You can manage lactose-intolerance
symptoms
While a natural decline in lactase
production cannot be reversed, there are strategies to manage lactose
intolerance symptoms. Experts recommend the following:
- Identify and eliminate dairy products that
trigger the worst symptoms. Hard cheeses, butter, and ghee may be easier
to digest as they contain less lactose than milk or ice cream.
- Limit the quantity of lactose consumed per meal.
- Include fermented dairy, such as probiotic yogurt
or kefir, to aid in lactose breakdown.
- Avoid other known food sensitivities and
allergens, as they may exacerbate lactose intolerance symptoms.
- Opt for plant-based, non-dairy products when
possible.
- Take probiotics, especially those with
Bifidobacterium, Saccharomyces, and Lactobacillus strains.
- Use a lactase supplement before consuming dairy
products to help alleviate symptoms.
It's important to note that while alterations in the microbiome might improve tolerance to various forms of fermented dairy, significant increases in lactase activity akin to childhood levels are unlikely, according to Dr. Janese Laster. No cure for lactase nonpersistence exists, and seeking advice from a doctor before starting new supplements or addressing increased lactose intolerance is crucial. Dr. Menka Gupta emphasizes the importance of finding the cause of lactose intolerance through various tests, allowing doctors to recommend appropriate courses of action, such as removing lactose from the diet or improving gut health.
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