Although you digested it perfectly, have you recently no longer tolerated milk (whether it is incorporated into your cappuccino or béchamel)? It is very likely that you have become lactose intolerant. And while this digestive disorder is uncomfortable to say the least, it remains very common, according to Melissa de Guardia, dietitian.
How to explain the sudden onset of lactose intolerance?
Contrary to popular belief, lactose intolerance can appear quite suddenly, even in a person who has consumed milk for years without difficulty. It is generally linked to a progressive decrease in lactase, an enzyme produced by the small intestine which helps digest lactose – the sugar present in dairy products.
Concretely, when this enzyme becomes insufficient, lactose is no longer properly assimilated in the intestine. Various discomforts then appear: bloating, gas, abdominal pain… even diarrhea.
“The intensity of these symptoms varies from person to person, depending on the degree of lactase deficiency and the amount of lactose consumed,” says Melissa de Guardia, dietician. “But contrary to popular belief, this reduction is often physiological and is part of normal development in many populations around the world,”
she continues.
However, be careful not to confuse lactose intolerance with cow’s milk protein allergy.
“Allergy involves a reaction of the immune system and can lead to more serious symptoms, while intolerance is a digestive disorder, certainly uncomfortable, but not serious immunologically.“, says the expert.
If in doubt, do not hesitate to consult: a health professional can direct you towards appropriate diagnostic tests.
Good to know: Lactose intolerance can also occur following gastroenteritis or an infection, because the lining of the intestine, which produces lactase, can be irritated. Certain intestinal diseases can also reduce lactase production. Finally, certain treatments, which modify the balance of the intestinal microbiota, can sometimes make lactose more difficult to digest.
Poor lactose digestion: what to do?
Unsurprisingly, the management of lactose intolerance is mainly based on adapting the diet. It is not always necessary to completely exclude dairy products, according to Melissa de Guardia.
“Many people tolerate small amounts of lactose, especially when they are distributed throughout the day. Some dairy products naturally contain less, such as yogurts, thanks to the presence of lactic ferments, or hard cheeses, from which the lactose is largely eliminated during ripening,”
she emphasizes.
There are also alternatives, such as lactose-free products or vegetable drinks enriched with calcium.
“However, it is important to ensure that you maintain sufficient intakes of calcium and vitamin D, essential for bone health. The objective here is not to restrict yourself excessively, but to adapt your diet to your tolerance threshold, while maintaining an overall nutritional balance”, cadded the nutritionist.