Lactose intolerance is the inability to digest the milk sugar lactose, which is found in liquid milk and foods that are made with milk. Although it does not cause serious health complications, lactose intolerance can be a severely uncomfortable condition if it is not managed properly.
Physiology
Lactose is a type of sugar known as a disaccharide, which means that it contains two sugar units. Specifically, lactose is a combination of the simple sugars galactose and glucose. Normally, when you eat foods that contain lactose, an enzyme in your body called lactase breaks down the lactose into its simple sugar units. Your body is able to digest and absorb the simple sugars efficiently. If you are lactose intolerant, your body does not contain enough of the enzyme lactase to break down lactose. As a result, lactose moves through your digestive system in its full form, which your body cannot absorb. When the lactose reaches the large intestine, the bacteria that live there feed off the sugar and create gases that are responsible for the symptoms, such as abdominal pain, gas, bloating and diarrhea, associated with lactose intolerance.
Treatment
There is no way to increase the amount of lactase that your body produces, so the only way to prevent the symptoms of lactose intolerance is to avoid foods that contain lactose. People often have varying degrees of lactose intolerance, so some people may have to eliminate all lactose foods, while others can tolerate foods that have low lactose levels. Paying attention to your body and your symptoms can help you determine which foods bother you and which foods you can tolerate.
Calcium Intake
Dairy foods are one of the best sources of dietary calcium. If you have to eliminate all dairy foods from your diet, it is important that you add other calcium-rich foods to your diet to compensate. Non-dairy foods that are sources of calcium include kale, broccoli, sardines and canned salmon that contains bones. Breakfast cereals, orange juice and soy products are often fortified with calcium as well. If you find it difficult to meet your calcium needs through diet alone, speak with your health-care provider or dietitian about calcium supplementation.
Implications of Low Calcium
Your bones are constantly changing. Your body breaks down old bone and creates new bone in its place. To create strong new bones, your body needs access to calcium. Calcium combines with phosphorus to form hydroxypeptide, which is the structure that makes up your bones. If your calcium levels are low, your body will still regenerate bone, but the structure will not be strong. The weak bones are more prone to breakage and fractures. Over time, a lack of calcium can lead to osteoporosis.
