Lactose Intolerance: A Scientific Perspective That Makes Life Easier A condition increasingly…
This condition can lead to various digestive problems that negatively affect quality of life. As Dr. Hüseyin Nazlıkul, I aim to help you understand this condition by addressing lactose intolerance within a scientific framework, and to help you learn holistic nutrition and treatment approaches that will make your life easier.
What Is Lactose Intolerance and How Does It Occur?
Lactose is a type of disaccharide (double sugar) found in milk and dairy products. Digestion of this sugar occurs thanks to the lactase enzyme produced in the small intestine. The lactase enzyme breaks down lactose 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 present 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 generally digests milk and dairy products without problems, the production of the lactase enzyme can decrease as age advances. Behind this condition can lie many causes such as genetic predisposition, intestinal damage (following infection or inflammatory bowel diseases), or imbalance in gut flora.
Foods Containing Lactose and Hidden Sources
Lactose can be hidden not only in milk and dairy products as we commonly know them, but also in many processed foods:
- Milk and Dairy Products: Milk (cow, goat, sheep milk), butter, cheese (especially 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, certain medications and vitamin supplements, processed meat products such as sausage and salami.
- Baked Goods: Cakes, cookies, certain breads and pastries (may contain milk or milk powder).
Developing the habit of reading labels is vitally important to avoid hidden sources of lactose.
A Holistic Nutrition and Treatment Approach to Lactose Intolerance
While people with lactose intolerance can consume a small amount of lactose depending on their individual tolerance, it is generally recommended that they stay away from milk and dairy products for a while or turn to lactose-free alternatives. However, simply saying "take an enzyme supplement and consume dairy" is not a sufficient approach for this complex condition. Addressing gut health holistically is essential.
1-Choose Alternatives with Low 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 kashar, parmesan, and cheddar have very low lactose amounts 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 already had their lactose broken down thanks to the lactase enzyme in their content, making digestion easier.- You can observe your body's tolerance level by trying small amounts of low-lactose-content yogurt or hard cheese.
2-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. These products, with options fortified with important nutrients like calcium and vitamin D, are ideal for a balanced diet.
3-Explore Other Sources of Calcium: Concern about calcium deficiency is a common issue 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 a doctor's or dietitian's supervision.
The Role of Gut Flora and the Autonomic Nervous System
Lactose intolerance is not merely a matter of lactase enzyme deficiency. The health of 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 an as-yet-immature digestive system, because the beneficial bacteria received from the mother — passing through the birth canal and after birth — especially the physiological E. coli bacteria, can help break down lactose in the intestine. However, the population of E. coli and other beneficial bacteria is generally lower in children born by cesarean section, which can make milk digestion more difficult for them and increase the risk of lactose intolerance in later years.
As age advances, lactase enzyme production decreases, while imbalance in gut flora (dysbiosis) can also worsen lactose intolerance. For this reason, rather than simply giving enzyme supplements, restoring and correcting gut flora is essential.
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 fundamental causes underlying conditions like lactose intolerance by ensuring the harmonious functioning of the digestive system. Balancing the gut-brain axis supports not only digestion, but also overall health and well-being.
Conclusion: An Individual Approach and Expert Support
Lactose intolerance is a condition that can be managed with the right dietary plan, appropriate product choices, and holistic approaches. Remember, every individual's lactose tolerance is different. While some can consume a small amount of dairy products without problems, others may experience symptoms with even the slightest contact.
It would be beneficial to consult a specialist to create a plan suited to you and to 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, you can lead a more comfortable and high-quality life despite lactose intolerance.
Are you also experiencing symptoms of lactose intolerance, and have you considered getting support from a specialist on this issue?
Dr. Hüseyin Nazlikul