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Lactose intolerance is an example of an adverse food reaction that is not related to an abnormal immune system response. It is due to the deficiency of the enzyme lactase which breaks down lactose sugars in the digestive system. Without this enzyme, lactose builds up and causes digestive symptoms such as: bloating, flatulence, diarrhea, and abdominal pain. One of the nutritional implications of lactose intolerance is limited milk intake which may lead to lower dietary calcium and vitamin D intake which may contribute to the development of osteoporosis in the long term. Thus, here are some nutrition tips for individuals with lactose intolerance:
1. Reduce or eliminate lactose from the diet. Lactose is found in dairy products, milk, yogurt, cream, butter, ice cream and cheese. Hidden lactose is also found in bread, baked foods, ready to eat breakfast cereals, instant soups, confectionery, biscuits, salad dressings, sausages, gravy, drink mixes and margarine. Some individuals gradually adapt their bodies to start producing more lactase enzymes by consistently consuming low doses of milk from childhood to adulthood. However, for others it may be helpful to just reduce the amount of lactose intake to lessen the symptoms or to totally avoid it for those who are sensitive. Examples of food choices with reduced lactose are yogurt, cheese, hard and aged cheese.
2. Supplement with lactase enzyme. Lactase enzyme is the enzyme deficient in those with lactose intolerance. By supplementing this in the diet - they can better tolerate and enjoy dairy products.
3. Probiotic supplementation. Probiotics from the Lactobacillus family can help process lactose in the gut and reduce symptoms. They also contribute to the gut’s healthy bacteria that also helps fight against disease-causing bacteria.
4. Choosing lactose-free alternative food items or fortified non-dairy products. There are other non-dairy options that are fortified with Calcium and Vitamin D such as Soymilk, Soy-based ice cream, Coconut milk and Coconut milk-based ice cream, Almond Milk, Rice Milk.
5. Consider a Calcium and Vitamin D supplement. Inadequate dietary calcium and vitamin D intake is a concern for both growing children and elderly individuals. Supplementing this may help support bone growth among children and prevent osteoporosis among the elderly.
References:
Jamorabo-Ruiz, A., Serrano-Claudio, V. & Exevea-de Castro, Esperanza (2011). Medical Nutrition Therapy for Filipinos, 6th ed. Manila: Merriam & Webster Bookstore, Inc.
Facioni, M. S., Raspini, B., Pivari, F., Dogliotti, E., & Cena, H. (2020). Nutritional management of lactose intolerance: The importance of diet and food labelling. Journal of Translational Medicine, 18(1), 1-9.
