Milk causes problems? Everything important about lactose intolerance
Milk tastes good – but not everyone can tolerate it. Those who complain of stomach rumbling after breakfast with cheese or their milk coffee might be suffering from lactose intolerance. A digestive disorder that is more common than many believe – and yet often remains unnoticed for a long time. How to recognize lactose intolerance and what you can do about it, you can read here.
)
Table of contents
A muesli with yogurt, a splash of milk in the coffee, or a piece of cheese for dinner – what is a completely normal part of the diet for many causes unpleasant symptoms in others. Bloating, stomach rumbling, diarrhea, or simply an uncomfortable feeling of fullness after eating are signs of what is known as lactose intolerance.
What is lactose intolerance?
Milk sugar, also known as lactose, is naturally present in the milk of mammals – including cow's, goat's, or sheep's milk and their products. However, to digest lactose in the small intestine, the human body requires an enzyme: lactase. This enzyme breaks down the milk sugar into its individual components, glucose and galactose, which can then be absorbed into the bloodstream without any issues. In people with lactose intolerance, this enzyme is not produced or is only produced in insufficient quantities. The consequence: the lactose passes undigested into the large intestine, where it is broken down by bacteria. This process produces gases and short-chain fatty acids – and with them, the typical symptoms.
Signs and Symptoms of Lactose Intolerance: Multifaceted and Often Misunderstood
The symptoms of lactose intolerance usually appear between 30 minutes and 2 hours after consuming lactose-containing foods. They vary individually and also depend on the amount of lactose consumed.
The most common complaints include:
Flatulence and feeling of fullness
Stomach pain and cramps
Diarrhea or soft stool
Nausea
Headaches, concentration problems, or tiredness
These symptoms also occur with other food intolerances or gastrointestinal diseases, so lactose intolerance often goes undetected for a long time – or is misdiagnosed.
Why suddenly milk problems?
In Germany, an estimated 15 to 20 percent of the population suffers from lactose intolerance, while the proportion worldwide is significantly higher: In Asia, Africa, and South America, it is sometimes up to 90 percent. What many do not know: Lactose intolerance is not a pathological condition—it is rather the natural "normal case."
Originally, the human body did not produce lactase after infancy. After all, breast milk was no longer intended as a food source. It was only through a genetic mutation — which spread in Central Europe about 7,500 years ago — that a portion of the population developed a permanent lactase production. This made milk a new food source. However, this so-called lactase persistence is the exception, not the rule, worldwide.
How is lactose intolerance diagnosed?
If you suspect that you cannot tolerate milk, you should not jump to conclusions. Because similar symptoms can also be caused by other intolerances (e.g. B. Fructose, gluten) or chronically inflamüChronic intestinal diseases develop. Therefore, medical clarification is the first step.
The most common diagnostic procedures are:
H2-breath test: After drinking a lactose solution, the hydrogen content in the breath is measured. If it rises, this indicates a lactose utilization disorder.
Blood sugar test: Here it is checked whether there is an increase in glucose in the blood after lactose intake—which would be the case with functioning lactase production.
Genetic test: It provides information about a possible genetic lactase persistence or deficiency.
3 forms of lactose intolerance:
1. Primary lactose intolerance
The most common form worldwide. Here, the activity of lactase decreases with age due to genetics – often gradually and unnoticed.
2. Secondary lactose intolerance
Occurs as a result of damage to the small intestinal mucosa - for example, due to celiac disease, Crohn's disease, gastroenteritis, or after prolonged antibiotic therapy. It can be reversible if the underlying condition is treated.
3. Congenital lactose intolerance
A rare, genetically determined form in which newborns do not produce any lactase from birth. This form appears immediately after the first milk intake.
Diagnose lactose intolerance: What to do about it?
The good news: Lactose intolerance is not dangerous – but it is annoying. The most important measure for confirmed lactose intolerance is an adapted diet. Completely avoiding lactose is rarely necessary – usually it is enough to know your personal tolerance limit and avoid or replace lactose-rich products.
The following measures have proven effective:
Lactose-reduced or -free products prefer
Milk substitute products such as oat, soy, almond, or rice milk use
Enzyme preparations Take (lactase tablets) before consuming lactose-containing foods.
Read labels: Lactose is hidden in many processed foods – such as sausages, instant soups, baked goods, or medications
In addition, those affected should ensure an adequate supply of calcium, B vitamins, and Vitamin D pay attention, especially when cow's milk products are largely avoided.
Conclusion:
Lactose intolerance is widespread, varies individually in intensity, and in most cases, can be well managed. Those who know their body and watch their diet can lead a symptom-free life even with this intolerance.