It seems counterintuitive that yogurt, a milk product, can be used to combat the effects of lactose intolerance, which is an inability to properly digest milk sugar, or lactose. But in some cases, it can. Certain types of beneficial bacteria found in yogurt have the ability to digest lactose, and when you consume them, they pass that ability along to you.
Lactose Intolerance
Lactose intolerance is extremely common. It results from a deficiency in lactase, the enzyme that breaks down lactose into a digestible form. According to the National Institutes of Health, NIH, the production of lactase decreases quickly once mammals are weaned off their mother's milk, but in humans, some populations have developed lactose tolerance. This characteristic is seen most frequently in those of northern European descent, and may be related to biological adaptations that evolved during that region's long history of cattle herding and dairy product use. But for most of the world, an inability to digest lactose causes symptoms such as abdominal pain, flatulence and diarrhea whenever lactose is consumed.
Yogurt and Beneficial Bacteria
Live bacterial cultures ferment milk to create yogurt. When shopping for yogurt search for brands that contain "live, active cultures." Some manufacturing processes destroy beneficial bacteria and render their health effects null and void. If the yogurt is unpasteurized, these cultures remain live when consumed. Certain types of bacteria, and at least one form of yeast, have been found to deliver positive health effects. These beneficial microbes are called probiotics, which means pro-life.
Probiotics, Yogurt Brands and Strain Specificity
The consumption of probiotics has been associated with positive outcomes in the treatment of diarrhea, Crohn's disease and peptic ulcers, according to USProbiotics. An important concept to consider is that of strain specificity. Each type of bacterial strain has its own unique effects. Though many probiotic strains help reduce the symptoms of lactose intolerance, not all probiotics can be counted on to deliver these effects, according to the "American Journal of Clinical Nutrition." In order to ensure your yogurt will help reduce lactose intolerance, research brands to find out what types of beneficial bacteria they contain.
Probiotics Known to Reduce Lactose Intolerance
Yogurt brands that contain live active cultures of Lactobacillus bulgaricus or Streptococcus thermophilus may help decrease your lactose intolerance by assisting in the digestion of lactose in your gastrointestinal tract, according to the NIH. These two organisms are commonly used as yogurt starter cultures. USProbiotics states that Lactobacillus acidophilus and bifidobacteria have also exhibited lactose digesting qualities, but to a lesser extent than Lactobacillus bulgaricus or Streptococcus thermophilus.
References
- NIH Consensus Development Conference; Lactose Intolerance and Health; February 2010
- "World Journal of Gastroenterology"; Management and Treatment of Lactose Malabsorption; Massimo Montalto, et al.; January 2006
- "American Journal of Clinical Nutrition"; Probiotics --- Compensation for Lactase Insufficiency; Michael de Vrese, et al.; February 2001
- USProbiotics.org: Probiotic Basics
