“It’s not the same as a milk allergy, it’s more of a nuisance rather than an overreaction of the immune system. This practically means that many people with lactose intolerance can consume small amounts of lactose-containing foods without having any symptoms,” explains Mr. Karolos Papalazarou Clinical Dietitian – Nutritionist, Associate Metropolitan Hospital. Then, Mr. Papalazarou answers the most frequently asked questions about lactose intolerance and suggests some dietary changes that will help the daily life of the intolerant.

What symptoms should make us think?

The symptoms of lactose intolerance usually appear 30 minutes or up to 2 hours after consuming the food that contains it and mainly concern the gastrointestinal system, such as bloating, gas, diarrhea, nausea, while more rarely symptoms such as migraine and acne also appear.

In which foods do we find lactose?

Lactose is a sugar found in milk and milk products. In order to properly digest this sugar, the small intestine must produce sufficient amounts of the enzyme called lactase.

But what is the reason for the reduced production of lactase?
1. Genetic/Family History

The inability to produce lactase can sometimes be congenital (usually in cases that appear from adolescence), while there are populations that show lactose intolerance more often than others.
2. Age

As we age, lactase production decreases, leading to intolerance in people who at a younger age had no obvious signs of lactose intolerance.
3. Pathological conditions

“In some cases, lactose intolerance can also result from surgery, injury, illness, and even certain treatments. Common conditions that can contribute to its appearance are gastroenteritis, Crohn’s disease, ulcerative colitis, celiac disease and candidiasis. Even cases of the flu can cause intolerance (however, symptoms often fade over time). In addition, taking medications, including certain antibiotics for extended periods of time, can disrupt gut health and contribute to lactose intolerance,” the expert points out.
4. Stress

Stressful situations are commonly accepted as directly affecting the health of the gastrointestinal system, causing several symptoms, including reduced lactase production

How is the diagnosis made?

Diagnosis of lactose intolerance is usually made by taking a history, physical examination, hydrogen breath test, and response to a trial diet restricting lactose-containing foods.

Is there a cure for lactose intolerance?

Currently, there is no permanent cure for lactose intolerance because no treatment can increase the amount of lactase produced by the small intestine. However, with appropriate nutritional intervention, the symptoms caused can be reduced and in many cases even eliminated.

Should the eating habits of sufferers be changed?

The dietary intervention concerns the restriction or exclusion (depending on the case) of milk and dairy products (cheese, cream cheese, yogurt, etc.), as well as packaged, canned and frozen foods that contain:
-Milk
-Lactose
– Whey – Curd – Milk by-products – Milk powder
The positive thing is that there are now several lactose-free dairy products on the market, so people with lactose intolerance are not deprived of foods such as milk, yogurt, cheese, etc.

Five Useful Tips
1. Use organic fermented dairy products

“In mild cases of intolerance, fermented dairy products improve the digestibility of lactose, fats and proteins in dairy products, but also contribute to the healthy digestion of other foods.
Organic kefir is the perfect solution, as it is rich in essential amino acids, vitamins, minerals, such as magnesium, thiamin, B12, folate and the secret bone builder, vitamin K, which significantly helps in the metabolism of calcium.
2. Try goat milk

For many people, goat’s milk can be easier on the digestive system than cow’s milk. This is because it contains less lactose and is more easily absorbed by the body, without lacking anything compared to cow’s milk, as it is rich in phosphorus, calcium, potassium, biotin and pantothenic acid.
3. Take digestive enzymes that contain lactase

Lactase is the enzyme missing from the digestive tract for people with lactose intolerance. Therefore, the digestive enzyme supplement can help break down fats, carbohydrates and proteins, helping the digestive system to function efficiently.
4. Supplement with Probiotics

Live or active cultures in yogurt, kefir, fermented vegetables (pickles) and supplements help maintain a healthy digestive system. Increasing the healthy bacteria in your gut can help stimulate more lactase production, or at least digestion.
5. Add foods rich in vitamin K

Many people who are lactose intolerant are also deficient in vitamin K, so it’s important to make sure you get enough in your daily diet. Foods rich in vitamin K that you can add to your diet are green leafy vegetables, onions, Brussels sprouts, cabbage, broccoli, cucumbers and kefir,” concludes Mr. Papalazarou.