Lactose Intolerance Part.1
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From: Nutellio88@gmail.com
To: M.MartinezCaracas@gmail.com
Subject: Lactose Intolerance Part. 1
Salut Manny,
Have trouble saying no to dairy products even though you know the consequences will be unpleasant in a few hours. You are persistently plagued by diarrhea, abdominal pain, and foul gas without warning. While some choose to avoid dairy completely for relief and calm, others bravely endure the consequences. In recent years, dairy has become somewhat of a polarizing food item. For cultural, moral, or nutritional reasons. I’m not here to tuck anyone’s talent. Let's explore lactose intolerance (LI), its mechanisms, and potential alternatives.
Our next stop is the small intestine. It's similar to a long freeway that allows food to travel throughout the digestive system. In the small intestine, food particles are converted into liquid and nutrients are absorbed. Dietary material that hasn't been digested is passed to the colon. In addition, lactase is found along the inner walls of the small intestine, specifically at the villi, which resemble fingerlike structures. At this point, lactase breaks down lactose into glucose and galactose. Those who are lactose intolerant are deficient in lactase, so they cannot break down lactose. It is worth noting that the small intestine can only absorb monosaccharides, such as glucose. As lactose forcefully passes through a membrane (think of a filter with tiny-tight pores), it reaches the colon undigested. It is undesirable for lactose to be present in the colon. Bacteria (microbes) living in the colon ferment lactose, causing lactose intolerance symptoms. The fermentation process produces gases that cause the bubble guts, burping, nausea, etc. Gases that are produced include hydrogen, methane, carbon dioxide, and more. When lactose roams in the colon, it creates osmotic pressure, which leads to watery stools and rapid bowel movements. Changes to the diet must be made to break the cycle.
Alternative Solution:
Many food companies have developed products that are lactose-free. This reduces the exposure of lactose to individuals who can't digest it.
Alternatives to dairy have also been developed by other manufacturers. A variety of options have replace dairy products, including almond, oat, and coconut milk.
But why not try a different approach that allows consumers to still enjoy their dairy with little to no adverse reactions? It is imperative to examine the nutritional profile of dairy products since cheeses, milks, and yogurts differ in their macronutrient composition. This may be the sweet spot for LI folks to enjoy a small amount of dairy. Each person’s case must be viewed in its own light, as there are no universal rules. In the next wave, we will explore this concept in more detail. Stay Strong & Stay Vivid! Cheers.
Reference:
1. Zheng. W., Shi.X. et. Wang. B (2021). A Review on the General Cheese Processing Technology, Flavor Biochemical Pathways and the Influence of Yeast in Cheese. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8358398/.
2. del Carmen Toca. M., Fernandez. A., Orsi. M., et Tabacco. O (2022). Lactose intolerance: myths and facts. An update. Arch Argent Pediatr. https://www.sap.org.ar/docs/publicaciones/archivosarg/2022/v120n1a11e.pdf.
3. Gille. D. et. al. (2018). Detection of lactose in products with low lactose content. Elsevier. https://www.sciencedirect.com/science/article/pii/S0958694618300608#:~:text=Lactose%20quantification%20in%20dairy%20products,after%20hydrolysis%20with%20%CE%B2%2Dgalactosidase.
4. Storhaug. C.L., Fosse. S.K. et. Fadnes. L.T.(2017). Country, regional, and global estimates for lactose malabsorption in adults: a systematic review and meta-analysis. Lancet Gastroenterology & Hepatology. https://www.thelancet.com/journals/langas/article/PIIS2468-1253(17)30154-1/fulltext.
