Medically reviewed by Lactose Intolerance
Lactose intolerance is a widespread digestive disease in the world, with millions of people without respect to age affected. It happens in cases where the body cannot digest the natural sugar in milk and dairy foods like cheese, yoghurt, and butter, which is lactose. This occurs because of a lack of the enzyme lactase that is produced in the small intestine, and degrades lactose to glucose and galactose, which are simple sugars and are easily absorbed in the bloodstream.
When an individual who cannot tolerate lactose eats milk or dairy items, the lactose that goes undigested proceeds to the colon, where it is fermented by bacteria to produce gas, bloating, cramps, and diarrhoea. These symptoms are uncomfortable, but most individuals do not respond to them because they do not want to recognise that they have them or they might be treating them as minor digestive problems. Nevertheless, lactose intolerance cannot be overlooked and may be disastrous in the long run on your health and quality of life.
Global Prevalence
Approximately 68% of the global population experiences some form of lactose malabsorption, indicating a widespread occurrence of lactose intolerance. The prevalence varies significantly across different regions and ethnic groups.
Global Lactose Intolerance Prevalence by Region
| Region | Estimated Prevalence (%) |
|---|---|
| East Asia | 70–100% |
| Southeast Asia | 50–100% |
| South Asia | 50–80% |
| Africa | 50–90% |
| Middle East | 70% |
| Northern Europe | 5–15% |
| Southern Europe | 30–50% |
| North America | 36% |
| South America | 50% |
Gastrointestinal Upset Turns into an Everyday Battle
The short-term consequences of lactose intolerance that is not treated include chronic gastrointestinal discomfort. In the absence of lactose breakdown in the small intestine, it ferments in the large intestine and results in the production of gases such as hydrogen, methane and carbon dioxide.
Normal symptoms of the digestive system
- Continuous bloating and gas occur after consuming dairy products.
- Stomach pains or cramps which get progressively better.
- Diarrhoea or loose stools
- Vomiting or nausea following the consumption of dairy.
These symptoms may appear between 30 minutes and two hours after consuming dairy products. In the long run, they may disrupt your regular work, lower productivity and even influence how your mind works.
Gut Chronic Inflammation
Undigested lactose in the bowel may cause bowel irritation and inflammation. The fermentation process disrupts the normal bacterial balance of your gut microbiota, causing dysbiosis -an imbalance between good and bad bacteria.
This disproportion has the potential to lead to chronic inflammation, degrading the intestinal lining and potentially leading to leaky gut syndrome. In the long run, this may predispose you to food sensitivities, irritable bowel syndrome (IBS) and other digestive disorders.
Chronic inflammatory response can be caused by ignoring lactose intolerance over several months or years, which results in feeling tired, not absorbing nutrients effectively, and lacking immunity.
Weak Bones and Nutrient Deficiencies
Lactose intolerance affects many individuals who still take dairy, with the wrong impression that they can bear slight discomfort to get calcium. This is, however, an approach that backfires. Nutrients cannot be absorbed by the body in the presence of an inflamed or irritated gut.
With time, calcium and vitamin D could be malabsorbed, thus posing the risk of:
- Bone weakness and brittle bones (osteopenia and osteoporosis).
- Tooth decay
- Muscle cramps and fatigue
- When you go dairy-free, you may put your bones at risk because you do not substitute dairy with other foods rich in calcium (such as plant milk fortified with vitamins, almonds, tofu, or greens).
Skin Problems and Fatigue
You should be surprised to know that intolerance of lactose can influence your skin and levels of energy. Prolonged inflammation of the gut interferes with your immune system and can also be the cause of skin diseases, including:
- Eczema
- Acne
- Rosacea
Due to the continuous stomachache and inability to absorb nutrients, fatigue, brain fog, and low energy levels are frequent results. Inflammation is something that is continuously going on in the body, which makes you exhausted and less attentive.
Long-term Effect on Mental Health
A close relation exists between the gut and the brain via the gut-brain axis, which is the communication system that exists between the digestive system and the nervous system. Chronic inflammation and pain in your mood may affect your mood when your lactose intolerance is not considered, and this leads to:
- Anxiety
- Irritability
- Depression-like symptoms
The social esteem and confidence can also be lowered due to constant bloating, cramps, and social embarrassment caused by digestive problems. The treatment of lactose intolerance is not only beneficial to physical health but also to mental and emotional status.
Weight Fluctuation and Loss of Appetite
Some individuals have untreated lactose intolerance but end up losing weight without intending to do so, since recurrent nausea, diarrhoea and abdominal pain inhibit appetite. Conversely, some might become obese through the intake of non-dairy substitute foods rich in calories or processed lactose-free snacks.
Without the right kind of nutrition guidance, it is hard to maintain a balanced diet. Together with a nutritionist or dietitian, a highly specific lactose-free diet plan that help to promote digestive and metabolic well-being.
Social and Lifestyle Problems
Not paying attention to lactose intolerance can make the social process of eating provocative. Dinner at home, a date with a cup of coffee, or an occasion with a dairy product such as pizza, ice cream, or a milkshake may result in discomfort and embarrassment.
By becoming aware and controlling your intolerance, you will be able to enjoy your meal with no fear by taking lactose-free milk, plant-based products, or by taking lactase enzyme supplements when eating out.
Other Digestive Disorders Misdiagnosis
The negligence of lactose intolerance may complicate the diagnosis and treatment of other disorders of the digestive system. Its symptoms are sometimes similar to other gastrointestinal disorders that include:
- Irritable Bowel Syndrome (IBS)
- Celiac disease
- Crohn’s disease
Individuals who continue taking dairy are likely to be mistaken or to receive unnecessary health assessments, yet the easiest way out could be simply to remove the lactose in their diets.
Conclusion
It may not appear harmful to the body to ignore lactose intolerance, but in the long run, it can eat up your digestive system, immune system and even your mind. The pain, loss of nutrients, and inflammation that it brings about are easily averted through mere dietary modifications.
Your body speaks; it expresses itself with symptoms. Rather, adopt the lactose-free way of living that promotes healthy living, nutrition, and comfort in the long run. When you learn the needs of your body, you will be able to enjoy your food without any fear or pain, and that is the real meaning of wellness.
FAQ’s
1. Is it possible that lactose intolerance resolves itself?
No, the lactose intolerance does not normally resolve, as it is a natural degradation of the lactase enzyme. Nevertheless, symptoms can be greatly minimised with the help of your diet.
2. Is milk intolerance the same as lactose intolerance?
No. Lactose intolerance is a condition that has an impact on digestion, whereas a milk allergy is a condition that involves the immune system responding to the milk proteins.
3. What will be the consequence of continued consumption of milk despite intolerance?
You can develop a continuous bloating feeling, diarrhoea, and nutrient deficiencies that may deteriorate gut health in the long term.
4. Is lactose intolerance something that can be medicated?
Yes, When you take the supplements of lactase enzyme in advance before consuming dairy, then these enzymes assist the body in digesting lactose.
5. What are the naturally lactose-free foods?
Organically lactose-free fruits, vegetables, eggs, meat, fish, nuts, seeds, and plant-based milks are all natural.