Lactose-free diet – is it really for everyone? Understanding the Surge in Avoiding Lactose: Reasons and Implications
After all, is the lactose-free diet for everyone? In recent years, the avoidance of lactose has surged in popularity, extending beyond those with diagnosed lactose intolerance or allergies. This trend has led many individuals, including doctors and nutritionists, to consider the benefits of reducing or eliminating lactose from their diets. Let’s explore the reasons behind this growing phenomenon and why healthcare professionals often recommend restricting lactose intake, even for individuals without specific lactose-related issues. Let’s see more…
Understanding Lactose and Its Effects
Lactose is a natural sugar found in dairy products, requiring the enzyme lactase for proper digestion. Some individuals have lactose intolerance, a condition characterized by the body’s inability to produce sufficient lactase, resulting in digestive discomfort upon consuming lactose-containing foods.
Beyond Lactose Intolerance: Reasons for Avoiding Lactose
- Gastrointestinal Discomfort:
While lactose intolerance is a primary reason for avoiding lactose, many individuals who don’t exhibit clinical intolerance may still experience mild gastrointestinal discomfort after consuming dairy. Recent studies, such as those by Szilagyi et al. (2018)*, suggest that even low levels of lactose consumption can trigger digestive issues in certain individuals who aren’t clinically diagnosed with lactose intolerance. - Inflammatory Responses:
Some healthcare professionals advise reducing lactose due to its potential to cause inflammation in the gut. Emerging research, such as the work by Eslamparast et al. (2021), indicates that lactose consumption might contribute to gut inflammation in certain individuals, even in the absence of diagnosed lactose intolerance. - Personalized Dietary Preferences:
A rising trend in wellness and personalized nutrition has encouraged individuals to adopt dairy-free or lactose-restricted diets as part of their lifestyle choices. This trend is further fueled by the availability of dairy alternatives and the perception that lactose-free diets promote improved digestion and overall well-being.
Why some health professionals recommend limiting lactose
- Individual Digestive Sensitivities:
Healthcare providers often consider individual digestive sensitivities when recommending a reduction in lactose consumption. They might suggest minimizing lactose intake for patients experiencing gastrointestinal discomfort, even if they don’t meet the clinical criteria for lactose intolerance. - Potential Health Benefits:
Some healthcare professionals advocate for reducing lactose intake due to its potential health benefits. This may include alleviating digestive discomfort, minimizing inflammation, and supporting gut health in susceptible individuals. - Customized Nutrition Plans:
In line with personalized nutrition approaches, doctors and nutritionists often design customized dietary plans tailored to individual needs. Restricting or eliminating lactose may be part of such plans to optimize digestive health and overall well-being.
What are the symptoms of lactose intolerance?
The most common symptoms are nausea, abdominal pain, acid and abundant diarrhea, gas and discomfort. The severity of symptoms depends on the amount ingested and the amount of lactose that each person can tolerate. In many cases, only abdominal pain and/or distension can occur, without diarrhea. Symptoms can take from a few minutes to several hours to appear. Peristalsis, that is, the muscle movement that pushes food along the stomach can influence the time for the appearance of symptoms. Although the problems are not dangerous they can be quite uncomfortable.
Does lactose intolerance have treatment?
Lactose intolerance is not a disease. It is a deficiency of the body that can be controlled with diet and medications.
What foods contain lactose?
- cow’s milk, cheese (mainly white), butter, cottage cheese and other dairy products;
- milk-based preparations (cakes, puddings, creams, etc.);
- biscuits and biscuits containing milk in their composition.
What are the best plant milk options to replace cow’s milk?
The Michelin Guide website suggests 5 options of plant milk bids to replace cow’s milk:
- Almond Milk: has high nutritional power and 50% less fat than cow’s milk, and is incredibly tasty. Fans of milk claim that the raw version is healthier, as heating reduces its nutritional profile.
- Oat Milk: contains vitamins, fiber, folic acid and vitamin E, in addition to a naturally sweet and smooth taste. It also contains more calcium than cow’s milk, although those who are sensitive to gluten may have intolerance
- Flaxseed milk: is considered the most healthy for the heart, as it is free of cholesterol and lactose. It also contains fatty acids, omega 3 and very low calorie content. A negative factor is that it has low amount of protein.
- Coconut milk: It is rich in iron and lauric acid, which can help neutralize viruses and germs, but is more caloric and rich in saturated fat.
- Quinoa Milk: Rich in protein, contains all essential amino acids, which makes it a viable alternative to soy milk. However, quinoa cannot be consumed raw.
Does a lactose-free diet cause calcium deficiency?
See what the functional integrative doctor, Dr. Víctor Sorrentino, says on his brazilian site tourlife.com.br :
“Leaving milk aside, you do not give up calcium. Excess toxins from milk greatly impairs the absorption of this nutrient by the body. The good news is that there are many other foods rich in calcium and much more nutritious. (…)
Remember that for good bone health, it is also important to have a good intake of foods rich in magnesium and vitamin K2.
Having a routine of physical exercise and sun exposure are also essential factors to maintain good bone health.”
Dr. Victor Sorrentino (brazilian functional integrative doctor)
He further adds saying what are good sources of calcium not developed milk:
- sesame;
- Chia;
- sunflower seed;
- almonds;
- chestnuts;
- Broccoli is an excellent source;
- Sardine;
- chickpeas;
- oats;
- flaxseed;
- Quinoa;
- Eggs.
“By including these foods in your routine, you won’t miss milk at all“, he said.
Something that Dr. Vitor Sorrentino said above is extremely important: the need for adequate intake of magnesium and vitamin K2, because these nutrients, along with vitamin D3, are closely linked to how your body absorbs calcium. So never do calcium supplementation without medical follow-up and without first checking the real need to sulementar calcium! This is due to the fact that ingesting only calcium (without vitamin D, magnesium and vitamin K2) causes calcium to deposit in potentially dangerous places, such as in the arteries rather than bones. This is a subject that will be dealt with in greater detail in an upcoming article. Don’t miss it!
Conclusions regarding: Lactose-free diet – is it really for everyone?
Understanding the impact of lactose consumption and the reasons behind its avoidance is essential for making informed dietary choices. Whether for managing lactose intolerance, addressing mild digestive discomfort, or pursuing a dairy-free lifestyle, consulting healthcare professionals is crucial before making significant dietary changes.
In conclusion, the increasing trend of avoiding lactose is multifaceted, encompassing digestive concerns, potential inflammatory responses, and personalized dietary preferences. While acknowledging the potential benefits, individuals should approach lactose restriction with informed decisions and professional guidance to ensure a balanced and nutritionally adequate diet.
By staying informed about lactose’s potential effects and making informed dietary choices, individuals can navigate lactose avoidance effectively to support their well-being.
Please note that consulting with a healthcare professional or registered dietitian is essential before making substantial changes to your diet.