Everything you need to know about lactose intolerance
Lactose is a sugar that can be found in cow's milk and dairy products. Like our other mammal friends, human babies are typically born with the ability to produce an enzyme called lactase, which helps break down lactose in the small intestine.
Mammals produce lactase in order to nurse and tend to stop producing it once they are weaned off. In the case of humans, however, many continue to drink other species’ milk well beyond their nursing years, but not all of us retain our ability to produce lactase into adulthood.
Without the help of lactase enzymes, lactose instead travels to the large intestine, where it is broken down into acids and gases by our gut bacteria. This is why symptoms of lactose intolerance often include bloating, flatulence, diarrhoea and abdominal pain.
Essentially, lactose intolerance occurs when our bodies no longer produce lactase, the enzyme responsible for breaking down lactose in our digestive systems.
Lactose intolerance in babies
On very rare occasions, babies are born with primary lactose intolerance and cannot produce lactase at all.
A more common form of lactose intolerance in babies is called secondary lactose intolerance, which is often the temporary result of gut lining damage from gastro or other intestinal issues.
Lactose intolerance in adults
Adults can also experience temporary lactose intolerance due to gut lining damage from gastro and other intestinal diseases.
Chronic diseases that affect the small bowel, such as Crohn’s disease and coeliac disease, can also cause lactose intolerance.
As mentioned above, mammals are typically born with the ability to produce lactase in order to nurse. After being weaned off of nursing, most mammals will stop producing lactase.
When it comes to humans, however, things get a little more complicated.
As regular consumption of cows milk became common in some parts of Western Europe, these populations eventually evolved to continue producing lactase into adulthood. The ability to produce lactase was essential for survival among certain classes, where other sources of nutrition were less accessible.
For other parts of the world, the consumption of cows milk is a relatively more recent idea, and most of these populations have not necessarily needed to develop long-term lactase production in the same way Western Europeans have.
In fact, while up to only 5% of Caucasians in Australia are lactose intolerant, up to 75% of those of non-Caucasian descent in Australia are lactose intolerant, according to the Better Health Channel.
Luckily for us Aussies, dairy alternatives have slowly become more accessible, with more and more options becoming available to suit just about anyone’s needs. Whether you’re on a budget, have a nut or soy allergy, are gluten-free, live a little more regional, or just want something extra fancy, there’s bound to be something on the market for you.
Thinking of ditching the dairy? Here are a few things to remember:
You don’t have to miss out on your favourites! These days, there are tonnes of dairy-free products including plant milks, cheeses, ice cream, yoghurts, and more to try.
No two brands are created equal. Everyone’s got different tastes - including the product developers - so don’t be afraid to shop around to find out what you like.
Concerned about calcium? Some great plant-based sources of calcium include leafy greens, broccoli, almonds, brazil nuts, oranges, beans, and fortified plant milks.