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Lactose intolerance results from low lactase levels, causing undigested lactose to ferment in the gut. Avoid lactose for 8 weeks, try substitutes like almond milk, and support digestion with lactase enzymes, probiotics, and turmeric.
🥛 What is Lactose?
Lactose is a natural sugar found in milk and dairy products. It is a disaccharide composed of two simpler sugars, glucose and galactose, which are broken down by the enzyme lactase in the small intestine.
🤔 Why Do I Have an Intolerance to Lactose and Its Components?
Your intolerance to lactose may be caused by:
- Low Lactase Levels: Lactase, the enzyme required to break down lactose, is insufficient, leading to undigested lactose in the gut.
- Gut Imbalance: Undigested lactose ferments in the colon, producing gas and bloating.
- Sensitivity to Fermentation Byproducts: These include hydrogen, methane, and short-chain fatty acids, which can irritate the gut.
If you tolerate other dairy, it may be due to lower lactose content in aged cheeses or lactose-free alternatives.
🛠️ What Can I Do About It?
To manage your lactose sensitivity:
- Avoid lactose-containing foods for 8 weeks: Eliminate milk, soft cheeses, and other high-lactose foods from your diet.
- Reintroduce and retest: Gradually reintroduce small amounts after 8 weeks to see if symptoms have improved.
- Choose lactose-free options: Use products labeled lactose-free or opt for non-dairy alternatives.
- Monitor symptoms: Keep a food journal to identify triggers and track progress.
💊 Supplements to Support Intolerance to Lactose and Inflammation from Dairy
These supplements can help manage symptoms and reduce inflammation:
- Lactase enzyme: Helps digest lactose in dairy products.
- Probiotics: Support a healthy gut microbiome and aid in digestion.
- L-glutamine: Repairs and supports the gut lining, reducing irritation.
- Turmeric (curcumin): A natural anti-inflammatory that eases symptoms.
- Omega-3 fatty acids: Help reduce overall inflammation.
🤔 Why Do I Have an Intolerance to Lactose and Not Other Dairy Components?
Your intolerance to lactose but not other dairy components is likely due to:
- 100% Over Tolerance Threshold: We test 100% the molecular volume of lactose. Different dairy products contain varying amounts of lactose, which may be tolerated to an extent.
- Lactase Deficiency: Lactose intolerance occurs when your body produces insufficient lactase, the enzyme needed to break down lactose. Other dairy components, like proteins (casein and whey), do not require lactase for digestion.
- Lactose-Specific Issue: Lactose is a disaccharide sugar, and the inability to split it into glucose and galactose causes fermentation in the gut, leading to symptoms. Other dairy components, like fats or proteins, do not ferment in the same way.
- Processing Differences: Many dairy products, like aged cheeses and butter, contain little to no lactose due to fermentation or processing methods, making them more tolerable than high-lactose items like milk or cream.
- Fermentation Byproducts: Lactose fermentation in the colon produces gases and acids that can irritate the gut in sensitive individuals, unlike other dairy components.
These factors explain why lactose specifically causes symptoms, while other dairy components like proteins or fats do not.
🍴 Popular Dishes Involving Lactose
- Milk-based soups
- Ice cream
- Creamy pasta sauces
- Milkshakes
🥥 Alternatives to Foods Containing Lactose
- Almond milk
- Coconut milk
- Lactose-free milk
- Plant-based yogurts
- Dairy-free ice cream