Lactose Intolerance: It Can Be Tolerable

by (BPRW)

You’ve just finished drinking a large glass of milk. Thirty minutes to two hours later, you start to experience nausea, cramps, bloating, gas, or diarrhea. Sounds familiar? You may have lactose intolerance.

What exactly is lactose intolerance? Lactose intolerance is defined as the inability to digest significant amounts of lactose, the major sugar found in milk. It is caused by a shortage of the enzyme lactase, which is produced by the cells that line the small intestine. Lactase breaks down milk sugar into two simpler forms of sugar called glucose and galactose, which are then absorbed into the bloodstream.

As mentioned above, common symptoms, ranging from mild to severe, include nausea, cramps, bloating, gas, and diarrhea. However, the severity of symptoms depends on factors such as the amount of lactose a person can tolerate and a person’s age, ethnicity, and digestion rate.

According to the National Digestive Diseases Information Clearinghouse, between 30 and 50 million Americans are lactose intolerant, with certain ethnic and racial populations being more affected than others. In fact, up to 80 percent of African Americans, 80 to 100 percent of American Indians, and 90 to 100 percent of Asian Americans are lactose intolerant. People of northern European descent are least likely to be lactose intolerant.

Although lactose intolerance is common among African Americans, the good news is that it is not a threat to good health. People who have trouble digesting lactose can learn which dairy products and other foods they can eat without discomfort, as well as which ones they should avoid. Many people can enjoy milk, ice cream, and other such products if they eat them in small amounts or eat other foods simultaneously. Others can use lactase liquid or tablets to help digest the lactose.

Even older women at risk for osteoporosis and growing children who must avoid milk and milk-related products can meet most of their dietary needs by eating greens, fish, and other calcium-rich foods that are free of lactose. A carefully chosen diet, with doctor prescribed calcium supplements, is the key to reducing symptoms. So, don’t fret if you have lactose intolerance …. it can be tolerable!