In the United States, about 30 million adults have lactose intolerance by the time they are 20 years old, according to the University of Maryland Medical Center. People with lactose intolerance cannot break down the lactose sugar found in dairy products. This is a common condition in adults and is not considered dangerous to your health, although it could lead to more severe complications like nutrient deficiencies. Lactose intolerance also causes a number of symptoms that can be disruptive to your life. Talk to your doctor for the best course of action if you are lactose intolerant.
Symptoms
Lactose intolerance can cause various digestive symptoms -- the intensity and type of symptoms depend on the person and amount of dairy consumed. These symptoms include nausea, gas and bloating, as well as the more disruptive symptoms of diarrhea and abdominal pain. The symptoms of lactose intolerance generally start about 30 minutes to two hours after you consume food with lactose.
Calcium Deficiency
Lactose intolerance can lead to a calcium deficiency if you do not take in enough dairy products that contain calcium. In this case, tablets or liquid containing the lactase enzyme that breaks down lactose might help you ingest dairy products to obtain your daily needs of calcium. Many other foods contain calcium aside from dairy products, so try to make them a part of your diet. Vegetables such as rhubarb, broccoli and leafy greens like spinach, kale and bok choy have calcium. Many soy products, like soy milk and tofu, contain calcium as well. You can also obtain calcium from almonds, oranges and fortified foods. Ask your doctor before taking calcium supplements.
Vitamin D Deficiency
Since milk is fortified with vitamin D, you could develop a vitamin D deficiency without it. Vitamin D helps your body absorb calcium, so this could affect your calcium levels as well. Without enough vitamin D in your system, you could develop rickets and weak bones and muscles. Aside from dairy products, you can meet your daily needs of vitamin D by eating eggs and fish and through exposure to the sun. Talk to your doctor before taking vitamin D supplements.
Additional Complications
Protein and riboflavin deficiencies can also occur from lactose intolerance. A protein deficiency could especially be a problem for vegetarians who are lactose intolerant, since animal products are all sources of complete proteins and most plant sources are incomplete. However, quinoa, spinach and soybeans are recognized as complete proteins. Also, if you eat enough incomplete proteins, including legumes, nuts, seeds and grains, you might get enough complete proteins. Obtain enough riboflavin through meat, eggs, green leafy vegetables, nuts and legumes. Talk to your doctor before taking riboflavin supplements.
References
- University of Maryland Medical Center: Lactose Intolerance -- All Information
- MayoClinic.com: Lactose Intolerance
- MayoClinic.com: Vitamin D
- University of Maryland Medical Center: Protein In Diet
- MedlinePlus: Riboflavin
- 2005 Dietary Guidelines Advisory Committee Report: Appendix G-2 -- Original Food Guide Pyramid Patterns and Description of USDA Analyses
