Raise your hand if your digestive system has been personally victimized by dairy products. If your hand is up, you’re not alone. In fact, you are in the majority of people not just around your country, but around the world. The thing is with lactose intolerance is that it affects everyone differently. For some people it is quite severe. For others, effects are felt only after consuming large amounts of lactose-containing dairy products or products that are particularly high in lactose. If you are a milk, cheese, yogurt, and otherwise dairy lover, this is everything you need to know about lactose intolerance, the common signs and symptoms, and how to manage it.
All About Lactose and Lactose Intolerance
Lactose is the type of sugar present in milk and dairy products, aka products produced from the milk of cows. Lactose is composed of both of the molecules glucose and galactose. Intolerance to lactose, aka lactose intolerance, is a common condition characterized by the body’s inability to digest lactose, which is the sugar present in milk and dairy products. Individuals who are lactose intolerant have low levels of the enzyme lactase, which is responsible for breaking down lactose into these two components. This condition affects around 65% of the world’s population, with varying degrees of prevalence across different ethnicities.
The 8 Common Signs that You May Be Lactose Intolerant
You’re probably reading that stat – 65% – and thinking but that’s the majority of the world’s population! How is it, then, that in many countries around the world, milk and dairy products are still such a staple in people’s diets? This is largely due to the fact that lactose intolerance has a spectrum. Some people are 100% lactose intolerant, meaning that they really can’t consume any lactose-containing foods or else they will have some pretty rough problems. Others, however, have a much lighter reaction; so light, in fact, that they may hardly notice it at all. The following are eight of the most common symptoms of lactose intolerance. If you experience some of these after eating dairy products containing lactose, you may not digest lactose as well as you thought you did.
1. Diarrhea
One of the most common symptoms of lactose intolerance, diarrhea can occur when undigested lactose acidifies the colon, leading to an increase in osmotic load that results in watery stools. This doesn’t have to be major, long-lasting diarrhea. It could be that just the first one or two time you use the washroom your stools are looser, or maybe you find yourself heading to the bathroom more urgently than usual after consuming.
2. Constipation
If you’re not team diarrhea, perhaps you swing the other way. Individuals with lactose intolerance may also experience constipation, which can be attributed to decreased intestinal motility caused by the presence of methane produced from undigested lactose. This can be fairly uncomfortable, and if you stay plugged up for too long can cause some more serious problems.
3. Flatulence
The fermentation of undigested lactose by bacteria in the colon produces gases like hydrogen, carbon dioxide, and methane. This leads to bloating, abdominal discomfort, and excessive flatulence. Not only is this highly uncomfortable, but it also can be incredibly embarrassing. Pay attention to how your body reacts when eating non-lactose containing foods versus lactose-containing, to see if you can notice an increase in gas and flatulence.
4. Bloating
There is never a good time to feel bloated. Intestinal distention and discomfort caused by the release of gases during lactose fermentation can result in bloating, making it a common symptom among lactose intolerant individuals. For many women, this can be further compounded by their menstrual cycle, when at certain times of the month they are more likely to experience bloating in general. Feeling bloated can cause much distress, particularly in terms of body confidence. Avoiding dairy products might be the only way to truly avoid it.
5. Abdominal Pain
Lactose intolerance can cause abdominal pain due to the process of fermentation and gas production in the colon, leading to discomfort and cramping in the abdominal region. This all ties into the previous four symptoms mentioned: Diarrhea, constipation, flatulence, and bloating. Depending on your body and personal tolerance to lactose, this can be incredibly painful. Always be sure to have pain like this, as well as the other previously mentioned symptoms, checked out by your doctor. This is particularly if you notice that they are persistent.
6. Nausea
As already mentioned, some people have a more severe and immediate reaction to lactose. In these cases, it’s almost as if their body is trying to reject the lactose before even allowing it to enter the rest of the digestive system. Severe intolerance to lactose can trigger feelings of nausea and the urge to vomit, as the body reacts negatively to the ingestion of lactose-containing foods. If this is the case for you, your best bet probably is to listen to your body and throw it back up if you can.
7. Headaches/Migraines
Headaches and migraines have been linked to food intolerances, including lactose intolerance. Some studies suggest that dairy products may provoke migraine episodes in susceptible individuals. This can be harder to track, so the suggestion is to take a food journal that includes a space for how you are feeling throughout the day and after each meal. This will help you to better understand patterns and whether or not lactose is causing your headaches and migraines.
8. Fatigue
Fatigue is a common sign of food sensitivities and allergies, including lactose intolerance, and can be attributed to the body’s immune response to the ingestion of lactose-containing foods. When you ingest something that your body really doesn’t like, it has to work extra hard to try and process it and then eliminate it from your body as a waste product. This takes more energy, leaving less available for you throughout your day.
What You Can Still Consume
Despite being lactose intolerant, there are dairy products that you may still be able to consume, as they contain lower amounts of lactose. These include aged cheeses (such as cheddar, Swiss, and Parmesan), butter, and lactose-free milk and yogurt. Often fermented dairy products, such as some cheeses, yogurts, and kefir, don’t elicit the same effects as regular dairy products do. That being said, this will depend on you and your personal tolerance.
Dairy Alternatives
For those with lactose intolerance or individuals seeking non-dairy alternatives, there are various options available in the market. Some popular dairy alternatives include soy milk, almond milk, coconut milk, and oat milk. These alternatives offer lactose-free options for those looking to avoid dairy products. There are also cheeses made up of other ingredients, such as soy and nuts. Even fermented products such as yogurts and kefir can now be found in completely non-dairy versions, such as coconut. Finally, if you are a die-hard dairy fan, you can talk to your doctor about dairy digestive aids. These are usually in pill form that you take with your first bite of food that will help you to process the dairy products more effectively.
The Bottom Line
Understanding the signs and symptoms of lactose intolerance can help individuals manage their condition effectively by making informed dietary choices. This may mean opting for suitable dairy alternatives or using available over-the-counter digestive aids. If you suspect that you may be lactose intolerant, consult with a healthcare professional for proper diagnosis and guidance on managing this condition.
