Introduction
Lactose is a type of sugar
which is found in milk and milk products. It can also be found in a variety of other
foods such as cheeses and yoghourts and ice creams and in medicines and
pills. Lactose is too big a molecule to be absorbed by the intestine and so
it is digested and split into two more simple sugars glucose and galactose
which can then be absorbed by the body and used as nourishment. In order to
do this the lining of the small intestine produces an enzyme lactase. When
this is absent or in short supply, lactose digestion is impaired and
symptoms can occur. The symptoms of lactose intolerance are therefore
dose related and are not an actual allergy.
In infants, milk is the main
part of the diet, whereas adults do not eat so much milk. This is
particularly the case with animals who may also have lactose intolerance
problems in adulthood - don't feed your adult dogs milk!). Hence it is natural and normal for lactase production to
gradually decrease as the individual grows older and the diet becomes more varied. This tends to occur in
childhood and adolescence in African Americans, Native American Indians,
Mediterranean races, Arabs, Jews, and Asians. Northern European white races seem to
keep lactase production the longest.
When lactase is absent,
lactose passes through the intestine to the colon (large bowel), carrying
extra fluid with it. Normally lactose would not reach the colon because it
would be digested before it reached that level. In the colon, bacteria break down lactose into lactic
acid and certain gases. Lactic acid is an irritant and laxative. It can
cause symptoms such as bloating, diarrhoea, abdominal cramps, and gas or
flatus.
Lactase activity is reduced
in people with certain intestinal conditions such as Crohn's disease,
ulcerative colitis, and celiac disease (gluten enteropathy). Patients taking
certain drugs and alcoholic patients may also be lactose intolerant.
Finally, patients with surgical removal of part of the stomach or a large
portion of the small intestine may need to reduce lactose in the diet
because there will be less active cells to produce the enzyme lactase -
again a dosage effect.
It is important to remember
that while lactose intolerance can cause quite uncomfortable symptoms, it
does not cause damage to the intestine. The purpose of this diet is to
eliminate lactose or reduce it to tolerable levels. One way of alleviating
symptoms is to add a dose of lactase to the diet - a supplement of lactase
is taken before a lactose meal.
Nutrition Facts
Dairy products are important sources of calcium, riboflavin, and vitamin D.
Some lactose-intolerant people are able to tolerate certain dairy products
in small amounts, and their diets may provide enough of these nutrients.
Consult your doctor to check that you are keeping up a decent intake of
calcium if you are on a dairy free diet. Make sure vitamin D (get enough
sunlight) and phosphorous (fish is a good source) levels are also maintained
to optimise utilisation of dietary calcium.
What is lactose intolerance?
Lactose intolerance is an inability to digest and absorb lactose (the sugar
in milk) that results in gastrointestinal symptoms when milk or products
containing milk are drunk or eaten. Lactose is a large molecule which
is a sugar that is made up of two smaller sugars,
glucose and galactose. In order for lactose to be absorbed from the
intestine and into the body, it must first be split into glucose and
galactose. The glucose and galactose then are absorbed by the cells lining
the small intestine. The enzyme that splits lactose into glucose and
galactose is called lactase, and it is located on the surface of the cells
that line the small intestine. Lactose intolerance is caused by reduced or
absent activity of lactase that prevents the splitting of lactose (lactase
deficiency). Lactase deficiency may occur for one of three reasons -
1. congenital which means it is present from
birth, which is a rare form particularly since babies eat milk. This should
not be confused with milk intolerance which can occur in infants and which
is due to a reaction to cows milk proteins in babies fed on cows milk or
given supplements.
2. secondary or developmental. This type of
deficiency is caused by conditions which may have destroyed the intestinal
lining and lactase - for example chronic severe diarrhoea from infections or
coeliac disease.
3. Developmental - in most species of mammals
the infant is capable of digesting milk and has adequate lactase for this
task, whereas lactase is gradually lost with age as milk is no longer a part
of the individuals diet. This is the most common cause of lactase
deficiency and is seen in many races to varying degrees. some eastern and
Mediterranean populations may loose significant amounts of lactase
relatively early on in life whereas white races from northern Europe keep
lactase levels high until much later in life. (Prevalence of adult-type
hypolactasia among different ethnic groups - Asian populations almost 100%,
American Indians 80%, Negroid races 70%; Caucasians 20%. Age of onset
Asian populations age 5, Blacks and Mexican-Americans age 10.)
Lactase deficiency does not equate exactly with
lactose intolerance since milder deficiencies of lactase may cause no
symptoms even persons with moderate deficiencies of lactase may not have
symptoms. A diagnosis of lactase deficiency is made when the amount of
lactase in the intestine is reduced, but a diagnosis of lactose intolerance
is made only when the reduced amount of lactase causes symptoms.
What are the symptoms of
lactose intolerance?
The common symptoms of lactose intolerance are
gastrointestinal, primarily, abdominal pain, diarrhoea, flatulence (passing
gas), and, less commonly, abdominal bloating, abdominal distension, and
nausea. Unfortunately, these symptoms can be caused by other
gastrointestinal conditions or diseases, so the presence of these symptoms
are not very good at predicting whether a person has lactase deficiency or
lactose intolerance.
Symptoms occur because the unabsorbed lactose
passes through the small intestine and into the colon. In the colon, one
type of normal bacterium contains lactase and is able to split the lactose
and use the resulting glucose and galactose for its own purposes.
Unfortunately, when they split the lactose into glucose and galactose, these
bacteria also release hydrogen gas. Some of the gas is absorbed from the
colon and into the body and is then excreted by the lungs in the breath.
Most of the hydrogen, however, is used up in the colon by other types of
bacteria. A small proportion of the hydrogen gas is expelled and is
responsible for the increased flatus (passing gas). Some people have an
additional type of bacterium in their colons that changes the hydrogen gas
into methane gas, and these people will excrete only methane or both
hydrogen and methane gas in their breath and flatus.
Not all of the lactose that reaches the colon is
split and used by colonic bacteria. The unsplit lactose in the colon draws
water into the colon (by osmosis). This leads to loose, diarrhoeal stools.
The severity of the symptoms of lactose
intolerance vary greatly from person to person. One reason for this
variability is that people have different amounts of lactose in their diet;
the more lactose in the diet, the more likely and severe the symptoms.
Another reason for the variability is that people have differing severities
of lactase deficiency, that is, they may have mildly, moderately, or
severely reduced amounts of lactase in their intestines. Thus, small amounts
of lactose will cause major symptoms in severely lactase deficient people
but only mild or no symptoms in mildly lactase deficient people. Finally,
people may have different responses to the same amount of lactose reaching
the colon. Whereas some may have mild or no symptoms, others may have
moderate symptoms. The reason for this is not clear but may relate to
differences in their intestinal bacteria.
Tips and Hints
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Tolerance of lactose is variable.
Some people can eat small amounts of lactose without having symptoms
while others need to avoid it completely. This is a dosage effect.
Low-lactose diet: generally
eliminates only milk and milk products. However, some can tolerate
milk in small amounts (2 oz) throughout the day or as part of a meal.
Some can tolerate small amounts of yogurt. These patients can
experiment to find a level of lactose they can tolerate. Some people
can build up their level of tolerance by gradually introducing the
lactose-containing foods.
Lactose-free diet: all lactose
products must be eliminated, including foods that are prepared with
milk, both at home and in commercially packaged foods. These people
may be able to use 100% lactose free milk or soy milk. Labels should
always be read carefully.
Lactase Digestive Aids and Products:
Many people can drink milk in which the lactase has been partially
or completely broken down. Products are available as drops to add to the
milk or as altered milk. You may need to check local availability.
(also see links)
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Food Groups
|
Group |
Lactose-Free |
Lactose-Containing |
Milk & milk products
|
100% lactose-free milk, soy
milk |
milk: whole, skim, 1%. 2%;
buttermilk; sweet acidophilus milk; lactose-reduced milk; evaporated
milk; acidophilus milk; sweetened condensed milk; instant hot chocolate
and cocoa mixes; cheese |
Vegetables
|
fresh, frozen, and canned
vegetables without added milk or milk products; tomato paste and purée;
tomato and spaghetti sauces without cheese |
creamed or breaded
vegetables, packaged dried potato mixes, tomato and spaghetti sauce with
cheese |
Fruits |
fresh, frozen, canned, and
dried fruits |
none |
Breads & grains
|
water-based breads
(Italian, French, Jewish rye), rice and popcorn cakes, graham crackers,
rusks, Pareve-Jewish bakery products, cooked and dry cereals without
added milk solids, pasta, rice, oats, barley, cornmeal, bulgar, and
other plain grains |
the following made with
milk or milk products, breads, rolls, biscuits, muffins, pancakes, sweet
rolls, waffles, crackers, instant and dry cereals with added milk
products, some packaged grain mixes, packaged macaroni mixes
|
Meat and meat
substitutes |
plain beef; lamb; veal;
pork; wild game; poultry; fish; shellfish; eggs; kosher prepared meat
products; peanut butter; peas, beans, or lentils (dried, canned or
frozen); all nuts and seeds; tofu |
eggs, fish, meat, or
poultry (breaded or creamed); luncheon meats; sausage; frankfurters;
some brands of egg substitutes and powdered eggs |
Fats & oils
|
bacon, butter, margarine
without milk derivatives (whey), salad dressing without cheese or milk,
vegetable oils, olives, most non-dairy creamers, mayonnaise, gravy made
without milk or milk products |
cream, half & half, sour
cream, cream cheese, chip dips, some types of margarine, salad dressing
with cheese or milk, whipped toppings |
Sweets & desserts
|
angel food cake, gelatin,
fruit ice, fruit popsicles, fruit roll ups, hard candy, gum drops, jelly
beans, liquorice, fruit pie fillings |
ice cream, ice milk, some
brands of sherbet, soufflé, mousse, pudding, custard, packaged dessert
mixes, milk chocolate, toffee, caramel, butterscotch |
Beverages
|
Postum, lactose-free
nutritional supplements (Sustacal, Ensure, Nutren), vegetable juice,
fruit juices and drinks, tea, carbonated beverages, beer, wine,
distilled spirits (gin, rum, etc.), cocoa powder, most coffee
|
instant iced tea, instant
coffee, Ovaltine, chocolate drink mixes, cordials, liqueurs, milk-based
nutritional supplements (Carnation Instant Breakfast) |
Soups |
bouillon, broth, meat, or
vegetable stock soups; bisques and chowders made with water, soy milk,
or 100% lactose-free milk |
cream soup, canned and
dehydrated soup mixes containing milk products |
Miscellaneous
|
popcorn, plain pretzels,
plain potato and corn tortilla chips, salsa, mustard, ketchup, pickles,
uncreamed horseradish, relish, sauces made without milk or milk
products, sugar, honey, jams and jellies, maple and corn syrup,
molasses, herbs, spices, salt, pepper |
cream or cheese sauces,
ranch-style or cheese-flavored snack pretzels or chips, cheese curls,
sugar substitutes with lactose added, medications and vitamin/ mineral
supplements with lactose added |
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