Brenda Khan
Lactose is a sugar found in dairy products that some people are intolerant to. It is estimated that 20% of people in the US suffer from lactose intolerance, according to the National Institutes of Health. Lactose intolerance occurs when the body does not produce enough of the enzyme lactase, which is needed to break down and digest lactose. While there is limited research on the health benefits of lactose, it is thought to have a prebiotic effect, stimulating the growth of 'good' bacteria in the gut. Lactose is also important for infant nutrition, as it is a significant source of carbohydrates and provides slow-release energy. For adults, lactose has a low glycemic index and can aid in the absorption of minerals like calcium, which is critical for bone health. However, the strength of our bones is primarily determined by our diet during childhood and adolescence. Overall, while lactose intolerance is a common issue, lactose does provide some nutritional benefits.
| Characteristics | Values |
|---|---|
| Role in Human Nutrition | Not well understood |
| Occurrence | Unique component of breast milk, many infant formulas, dairy products, and pharmaceutical products |
| Intolerance | 20% of people in the US suffer from lactose intolerance |
| Treatment | Lactase supplements like Lactaid, lactose-free dairy products |
| Benefits | Provides calcium, promotes growth of beneficial intestinal bacteria, may increase resistance to intestinal infections in infants and children, may help maintain healthy intestinal flora, may have a prebiotic effect, may stimulate the growth of certain 'good' bacteria in the gut, may reduce preference for sweet flavors later in life, provides slow-release energy |
| Drawbacks | May cause wind, bloating, and diarrhea |
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What You'll Learn
Lactose intolerance
Lactose is a sugar found in milk and milk products, as well as in some dairy products. Lactose intolerance is the inability to digest this sugar due to a deficiency of the enzyme lactase in the small intestine. This enzyme breaks down lactose into glucose and galactose, which are absorbed into the bloodstream. Lactose intolerance occurs when the small intestine does not produce enough lactase, leading to the lactose moving into the colon instead. This causes the various symptoms associated with lactose intolerance.
There are four types of lactose intolerance: primary, secondary, developmental, and congenital. Primary lactose intolerance is the most common type, occurring when the amount of lactase declines as people grow up. It is typically seen in late childhood or early adulthood, with prevalence increasing with age. Secondary lactose intolerance is caused by injury to the small intestine, which can be due to infection, disease, or surgery. Developmental lactose intolerance may occur in premature babies and usually resolves within a short period. Congenital lactose intolerance is an extremely rare genetic disorder where little to no lactase is produced from birth. It is passed down from both parents to the child in a pattern called autosomal recessive.
The symptoms of lactose intolerance include abdominal pain, bloating, diarrhea, flatulence, nausea, and vomiting. These symptoms typically appear 30 minutes to 2 hours after consuming lactose, and their severity depends on the amount of lactose consumed. Lactose intolerance is generally harmless, but the symptoms can be uncomfortable. It is important to distinguish lactose intolerance from a milk allergy, which is a separate condition with distinct symptoms triggered by milk proteins.
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Calcium intake
Calcium is an essential nutrient with a significant impact on many biological systems, especially bone health, blood clotting, nerve impulses, and heart rhythm. Ensuring adequate calcium intake throughout life is crucial for building and maintaining strong bones.
The recommended daily calcium intake for adults and children aged four and above is 1300 mg, according to the U.S. Food and Drug Administration (FDA). Men should aim for about 1000 milligrams of calcium per day, which equates to three to four servings of calcium-rich foods.
Dairy products like milk, yoghurt, and cheese are the most concentrated sources of calcium in the diet. For those who can tolerate dairy, these foods provide up to two-thirds of their calcium intake. However, lactose intolerance, which affects an estimated 20% of people in the U.S., can make it difficult to consume enough calcium. Lactose intolerance is the inability to produce enough lactase, an enzyme that breaks down lactose, leading to poor digestion of lactose-containing foods.
While dairy is an excellent source of calcium, it is not the only option. For those who are lactose intolerant or choose not to consume dairy, there are other calcium-rich alternatives. Dark green leafy vegetables, such as collard greens, kale, and Swiss chard, are excellent sources of calcium and provide additional nutritional benefits. Other options include calcium-fortified foods like certain breakfast cereals and orange juice, as well as almond and soy milk, which are typically fortified with calcium.
It is important to note that the absorption and bioavailability of calcium from non-dairy sources may be lower than that of dairy products. For example, many plant-based foods contain oxalates and phytates, which decrease calcium absorption. Therefore, individuals who avoid dairy may need to be more mindful of their calcium intake and may need to consume larger quantities of calcium-rich foods or consider supplements to meet their daily requirements.
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Prebiotic effects
Lactose is a unique component of breast milk, infant formulas, and dairy products, and is widely used in pharmaceutical products. It is a carbohydrate and, like other carbohydrates, is broken down in the body to provide energy. Lactose is also preferred over lactose replacers in infant and children's nutrition due to its weak sweet taste and the fact that its consumption does not elicit any rewarding effects.
Lactose may have a prebiotic effect, which means it may stimulate the growth and/or activity of certain 'good' bacteria in the gut. The gut microbiota and the host have a symbiotic relationship, with the former strengthening the immune system and protecting the host against pathogens. Lactose promotes the growth of beneficial intestinal bacteria like Bifidobacterium bifidum and Lactobacilli, while inhibiting some types of pathogenic bacteria and endotoxins.
Lactose contributes to the development of a Bifidobacteria-rich microbiota, which has been associated with several health benefits. It may act as a microbiota-shaping carbohydrate, especially in LNP persons and LP infants and children. The presence of undigested lactose in the gut has been linked to the potential prevention of diseases such as colorectal cancer, gastrointestinal disorders, obesity, and allergies.
Lactose also aids in the absorption and retention of minerals like calcium, magnesium, zinc, and manganese, which are essential for healthy growth and development, particularly in children. While lactose intolerance is a common issue, with an estimated 20% of people in the US suffering from it, lactose-free dairy products and over-the-counter lactase supplements are available for those who want to continue consuming dairy.
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Lactose in breast milk
Lactose is a type of sugar that is present in the milk of mammals, including humans. It is a combination of two different sugars, glucose and galactose, and is classified as a disaccharide. Human breast milk contains lactose, with about 7.5 grams of lactose per 100 milliliters, which is higher than the roughly 5% found in cow's milk.
Lactose plays an important role in the development of infants and children. It is a significant source of carbohydrates and provides a relevant portion of slow-release energy. Lactose is preferred over lactose replacers in infant formulas due to its weak sweet taste and the fact that it does not elicit a neurological reward response when consumed. This may lead to reduced preferences for sweet flavors later in life.
Lactose is also important for the synthesis of glycosylated macromolecules, such as galactocerebrosides for myelination in the brain. Additionally, lactose promotes the growth of beneficial intestinal bacteria, such as Bifidobacterium bifidum and Lactobacilli, while inhibiting some pathogenic bacteria and endotoxins. This may increase resistance to intestinal infections in infants and children, contributing to overall gut health.
However, some infants may be lactose intolerant, which is a systemic digestive issue resulting from lactose malabsorption. Lactose intolerance occurs when the body does not produce enough of the enzyme lactase, needed to break down and absorb lactose. Symptoms of lactose intolerance in breastfed infants can include gas, diarrhea, and fussiness. It is important to distinguish lactose intolerance from lactose overload, which has similar symptoms but a different cause. In lactose overload, the baby can process a typical daily amount of lactose but consumes large volumes of breast milk, leading to an excessive consumption of lactose. Proper diagnosis is crucial to prevent potential complications and determine the appropriate course of action.
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Lactose alternatives
Lactose intolerance is a common digestive problem where the body is unable to digest lactose, a type of sugar found in milk and dairy products. It can cause symptoms such as bloating and diarrhoea. Lactose intolerance is not dangerous, but it can be uncomfortable. It is estimated that 20% of people in the US suffer from lactose intolerance.
There are many alternatives to dairy for those who are lactose intolerant or sensitive to dairy products. These include plant-based milks, cheeses, yogurts, and ice creams. Some people also choose dairy alternatives for ethical or environmental reasons.
There are cashew, soy, coconut, oat, and lactose-free non-dairy substitutes for sour cream. Lactose-free dairy products are also available, such as milk, cheese, and ice cream, which have lactase added during the manufacturing process.
Some plant-based alternatives are lower in protein than dairy products, but they can be comparable in calcium and are often fortified with other important nutrients such as vitamin D. Unsweetened calcium-fortified dairy alternatives, made from plants like soya, coconuts, or oats, can also be a good source of calcium.
For those who are not lactose intolerant, there is evidence that lactose has some health benefits. Lactose promotes the growth of beneficial intestinal bacteria and may increase resistance to intestinal infections among infants and children. It also helps with the absorption and retention of minerals like calcium, magnesium, zinc, and manganese.
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Frequently asked questions
Lactose is a sugar found in dairy products.
Lactose is a good source of energy and helps with the absorption and retention of minerals like calcium, magnesium, zinc and manganese. However, some people are lactose intolerant and may need to avoid it.
Lactose intolerance is a condition where the body doesn't produce enough of the enzyme lactase to break down lactose. This can lead to poor digestion of lactose and symptoms such as wind, bloating and diarrhoea.
According to the National Institutes of Health, an estimated 20% of people in the US are lactose intolerant. The rate is higher among African Americans, Hispanics/Latinos, Native Americans, and Asian Americans.
Yes, people with lactose intolerance can try lactose-free dairy products, over-the-counter lactase supplements, or fermented milk drinks like kefir.
