Abdominal pain, bloating, diarrhea... The hidden danger in processed food
Lactose intolerance, a condition increasingly encountered by more and more people today, occurs when the lactose sugar naturally found in milk and dairy products cannot be digested. This condition can lead to various digestive problems that negatively affect quality of life. As Dr. Hüseyin Nazlıkul, I aim to address lactose intolerance within a scientific framework, helping you understand this condition and learn about holistic nutrition and treatment approaches that will make your life easier.
WHAT IS LACTOSE INTOLERANCE AND HOW DOES IT ARISE
Lactose is a type of disaccharide (double sugar) found in milk and dairy products. The digestion of this sugar occurs thanks to the lactase enzyme produced in the small intestine. The lactase enzyme breaks lactose down into smaller, absorbable sugars: glucose and galactose.
However, in cases where the lactase enzyme is produced insufficiently for various reasons, lactose cannot be digested in the small intestine and passes undigested directly into the large intestine. Bacteria found in the large intestine ferment the undigested lactose, causing uncomfortable symptoms such as gas, abdominal pain, bloating, and diarrhea.
Lactose intolerance tends to increase with age. While a newborn baby usually digests milk and dairy products without problems, the production of the lactase enzyme can decrease as age progresses. Many causes can underlie this condition, such as genetic predisposition, intestinal damage (following infection or inflammatory bowel disease), or imbalance in the gut flora.
FOODS CONTAINING LACTOSE AND HIDDEN SOURCES
Lactose can be found hidden not only in the milk and dairy products we know, but also in many processed foods:
- Milk and Dairy Products: Milk (cow, goat, sheep milk), butter, cheese (particularly fresh cheeses: white cheese, labneh, cream cheese), yogurt, kefir, cream, ice cream.
- Processed Foods: Chocolates containing milk powder, biscuits, cakes, instant soups, sauce mixes, salad dressings, some medications and vitamin supplements, processed meat products such as sausage and salami.
- Baked Goods: Cakes, cookies, some breads and pastries (may contain milk or milk powder).
Developing the habit of reading labels is vital for avoiding hidden sources of lactose.
A HOLISTIC NUTRITION AND TREATMENT APPROACH IN LACTOSE INTOLERANCE
While people with lactose intolerance can consume small amounts of lactose depending on their individual tolerance, it is generally recommended that they avoid milk and dairy products for a period, or turn to lactose-free alternatives. However, simply saying "take an enzyme supplement and consume dairy products" is not a sufficient approach for this complex condition. It is essential to address gut health holistically.
- Choose Alternatives with Lower Lactose Content:
- Aged Cheeses: Fresh cheeses such as white cheese, labneh, and cream cheese are richer in lactose. In contrast, long-aged cheeses such as aged kashkaval, parmesan, and cheddar have very low lactose content, because the fermentation process breaks down most of the lactose. These cheeses are generally better tolerated by people with lactose intolerance.
- Lactose-Free Dairy Products: Lactose-free milk, yogurt, and cheese available on the market have had their lactose pre-broken down thanks to the lactase enzyme in their contents, making digestion easier.
- You can observe your body's tolerance level by trying small amounts of low-lactose yogurt or hard cheeses.
- Turn to Plant-Based Alternatives: Plant-based milk alternatives such as almond milk, coconut milk, oat milk, soy milk, and rice milk are both lactose-free and nutritious. Fortified with important nutrients such as calcium and vitamin D, these products are ideal for a balanced diet.
- Explore Other Sources of Calcium: Concern about calcium deficiency is common for individuals who do not consume dairy products. However, calcium is not found only in milk and dairy products; it can also be obtained from many other sources:
- Green Leafy Vegetables: Spinach, kale, broccoli, chard.
- Nuts and Seeds: Almonds, sesame, chia seeds.
- Dried Legumes: Chickpeas, lentils, dried beans.
- Small Fish: Sardines, anchovies (when consumed with their bones).
- Calcium Supplements: Calcium supplements can also be considered under the supervision of a doctor or dietitian.
THE ROLE OF GUT FLORA AND THE AUTONOMIC NERVOUS SYSTEM
Lactose intolerance is not merely a matter of lactase enzyme deficiency. The health of the gut flora and the functional integrity of the autonomic nervous system (ANS) play a critical role in this condition.
A newborn baby's ability to digest milk is possible despite having an as-yet-immature digestive system, because beneficial bacteria received from the mother while passing through the birth canal and after birth — particularly physiological E. coli bacteria — can help break down lactose in the intestine. However, in children born by cesarean section, the population of E. coli and other beneficial bacteria is generally lower, which can make digesting milk more difficult for them and increase the risk of lactose intolerance later in life.
As age progresses, lactase enzyme production decreases, and an imbalance in the gut flora (dysbiosis) can also worsen lactose intolerance. For this reason, rather than simply giving enzyme supplements, it is essential to restore and correct the gut flora.
The neural therapy and regulation applications we use in our clinic aim to regulate the function of the autonomic nervous system and the enteric nervous system (the intestines' own nervous system). This holistic approach addresses the underlying causes of conditions such as lactose intolerance by ensuring the harmonious functioning of the digestive system. Balancing the gut-brain axis supports not only digestion, but also general health and well-being.
AN INDIVIDUAL APPROACH AND EXPERT SUPPORT
Lactose intolerance is a condition that can be managed with a correct nutrition plan, appropriate product choices, and holistic approaches. Remember, every individual's lactose tolerance is different. While some can consume a small amount of dairy without problems, others may experience symptoms with even the slightest exposure.
It will be beneficial to consult a specialist to create a plan suited to you and optimize your gut health. While maintaining a balanced diet, remember to listen to your body, be open to alternative foods, and prioritize the health of your gut flora. This way, despite lactose intolerance, you can lead a more comfortable and higher-quality life.
Are you experiencing symptoms of lactose intolerance, and have you considered getting support from a specialist on this matter?
You can find more about neural therapy and Hüseyin Nazlıkul's other treatment methods here.