Lactose Intolerance 101

Are you fated to be dairy free? Or is there a way to incorporate that creamy comfort into your life?

As I discussed in my recently published Mishpacha article, (Sorry, there is no link! Just print) lactose intolerance is an extremely common condition, with about 65% of the world population affected. Interestingly though only 15% of white Americans are affected, due to their European ancestors who developed a genetic mutation enabling them to metabolize milk past childhood!

As milk passes through the small intestine, humans with lactose intolerance have a shortage of the lactase enzyme responsible for breaking down lactose, the sugar in milk, leaving it undigested. The undigested food moves farther downstream to the bacterial neighborhoods of the large intestine where bacteria feast on the undigested lactose, producing gas and abdominal pain.

But while lactose intolerance causes discomfort, it is not inherently dangerous. Including dairy as much as possible is actually beneficial in two ways. First, it supports more diverse bacteria in the gut, which has many health benefits. Including yogurt is especially helpful since it contains live cultures itself. Second, eating dairy helps maintain current digestive capability so that the lactose intolerance doesn’t worsen.

Many find they can comfortably enjoy dairy by choosing lactose-free milk (sorry though, there is no cholov Yisroel option!) or using lactase enzyme supplements. Hard cheeses, butter, and cream cheese contain very little lactose and are generally well tolerated, and fermented options like yogurt and feta cheese are generally easier to digest. On the other hand, you might want to limit milk, cottage cheese, and ice cream, which typically contain the most lactose.

But milk doesn’t only come from cows, folks. Enter, mother goat, whose pure-white offering is a balm to our digestive tracts. Why is this? The sugar (lactose) content of goat’s milk is lower than in cow’s milk, making it easier for someone with lactose intolerance to digest. Dairy free options like soy milk, ripple (pea) milk and almond yogurt are nutritious options as well, and are typically easier to access than goats!

So, put lactose free milk and cottage cheese in your shopping cart, or order some lactase. Individuals with severe intolerance might prefer to use lactose free products together with a lactase enzyme for double support. Regular hard cheese, yogurt and butter are much easier to digest. And if you'd like, you can try goats milk and dairy-free products as well!

The needs of preferences of each individual vary, and I'd be happy to provide more specific support whenever you may need!

Best,

Noa

Sources:

 Catanzaro, R., Sciuto, M., & Marotta, F. (2021). Lactose intolerance: An update on its pathogenesis, diagnosis, and treatment. Nutrition Research, 89, 23–34. https://doi.org/10.1016/j.nutres.2021.02.003

 Chauhan, S., Powar, P., & Mehra, R. (2021). A review on nutritional advantages and nutraceutical properties of cow and goat milk. Int. J. Appl. Res, 7(10), 101-105.