Lactose intolerance is a condition that affects many people and can cause discomfort after consuming milk and dairy products. Knowing how to identify the symptoms, understanding how the diagnosis is made, and knowing the food alternatives is essential to ensuring a balanced and hassle-free diet. This text explains what lactose intolerance is, differentiates it from a milk allergy, details the symptoms, provides guidance on diagnosis, and presents options for adapting your diet in a healthy way.
What is lactose intolerance?
Lactose intolerance is the inability to digest lactose (milk sugar). The condition results from a deficiency or absence of an intestinal enzyme called lactase. This enzyme breaks down milk sugar into simpler carbohydrates for better absorption.
It's important to differentiate between milk allergy and lactose intolerance. An allergy is an adverse immune reaction to milk proteins that manifests after ingesting even a small amount of milk or dairy products. The most common is cow's milk allergy, which can cause changes in the intestines, skin, and respiratory system (coughing and bronchitis, for example).
What are the symptoms of lactose intolerance?
The most common symptoms are nausea, abdominal pain, profuse acidic diarrhea, gas, and discomfort. The severity of symptoms depends on the amount consumed and the amount of lactose each person can tolerate. In many cases, only abdominal pain and/or bloating may occur, without diarrhea. Symptoms can take anywhere from a few minutes to many hours to appear. Peristaltase, the muscular movement that pushes food through the stomach, can influence the time it takes for symptoms to appear. Although these problems are not dangerous, they can be quite uncomfortable.
How is lactose intolerance diagnosed?
Diagnosing lactose intolerance usually begins with a healthcare professional assessing symptoms and dietary history. Several tests may be performed to confirm the diagnosis, including:
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Breath hydrogen test: measures hydrogen in exhaled air after lactose ingestion, indicating poor digestion.
Lactose tolerance test: monitors blood glucose levels after consuming lactose.
Exclusion of lactose from the diet: observation of improvement in symptoms when removing lactose, followed by reintroduction for confirmation.
It is recommended to seek medical help or a nutritionist if you experience persistent symptoms after consuming milk and dairy products for accurate diagnosis and appropriate guidance.
Foods and alternatives for those with lactose intolerance
Those who are lactose intolerant can choose foods such as:
Plant-based milks (Brazil nut, almond, oat, soy, rice, or lactose-free options)
Lactose-free or vegan cheeses and yogurts available on the market
Fermented products, which may have lower lactose content, such as kefir and plain yogurt (in some people)
While many plant-based milks are low in protein and fiber, Mahta Brazil nut milk stands out for its richness in prebiotic fiber and the mineral selenium, important for immunity. It's also naturally lactose- and gluten-free, with a mild, natural flavor that inspires nutritious recipes without compromising convenience.
How to adapt your diet without losing important nutrients
It's important to maintain a balanced diet to ensure adequate intake of calcium, protein, and vitamins. Some tips include:
- Consume plant-based sources of calcium, such as kale, broccoli, and sesame seeds;
- Include foods enriched with calcium and vitamin D;
- Consult a nutritionist to assess the need for supplements or adjustments.
Milk protein intolerance vs. allergy: what's the difference?
In CMPA, the immune system reacts abnormally to milk proteins, triggering an allergic response that can cause severe symptoms such as hives, swelling, difficulty breathing, and even anaphylaxis. It's an immunological reaction that can occur even with small amounts of milk and requires the complete exclusion of milk and dairy products from the diet.
In lactose intolerance, the problem lies in the inability to digest milk sugar, lactose, due to a deficiency of the enzyme lactase. Symptoms are primarily gastrointestinal, such as gas, cramps, diarrhea, and discomfort, and vary depending on the amount of lactose ingested and individual tolerance. Intolerance does not involve the immune system and does not pose a risk of serious reactions.
In short, CMPA is an immunological reaction to a milk protein, while lactose intolerance is a digestive difficulty related to milk sugar.
Understanding the symptoms and differences between lactose intolerance and milk allergy is essential for proper management. With a correct diagnosis and the adoption of appropriate dietary alternatives, it's possible to live well without sacrificing the pleasure and nutrients of a healthy, balanced diet. Adapting your diet with professional guidance helps prevent discomfort and improves your quality of life.
Author
Natalia Mozzelli