Is lactose cramping your style? Managing lactose intolerance on a low-FODMAP diet
So you’re in the lactose intolerant club?
If you’re among the 65% (globally) with a reduced ability to digest lactose but still enjoy dairy foods, you’ll be glad to know that you’re not alone. Even on a low-FODMAP diet, there are ways to enjoy creamy dairy delights without unwanted side-effects.
Lactose intolerance occurs when our bodies don’t produce enough lactase, the enzyme that breaks down milk sugars. You can read more about lactose intolerance and even discover how to make your own lactose-free milk here.
But what happens to your body if you can’t breakdown lactose?
So, imagine your gut as this quirky place where some folks just don't have enough lactase to tackle lactose. So, when that lactose throws a party in the small intestine, it invites a bunch of water along. But guess what? The real rager happens in the large intestine, where gut bacteria start fermenting the undigested lactose. And oh boy, it can lead to a not-so-fun rollercoaster of symptoms – think bloating, farting, stomach cramps, and diarrhea. Yup, that's what we call lactose intolerance, where your gut's just not feeling the dairy love. (- you may find yourself singing the words to “CHEESE” by Tim Minchin about now!)
And next you might be asking - why me?! Now, let's dive into why some folks might not have enough lactase to handle their dairy delights. First up, we've got the non-persistence of the lactase gene expression – pretty common stuff, but it plays favorites with different ethnicities. Then there's the congenital abnormality party, where a few lucky ones have a genetic makeup that's like, "Nah, not gonna produce enough lactase for you." Super rare though, like finding a needle in a haystack – only a handful of documented cases worldwide. And to spice things up, illnesses like gastroenteritis, untreated coeliac disease, or a wild parasitic infection can pull a disappearing act on lactase production temporarily. It's like lactase takes a vacation when these bugs come to town. Crazy, huh?
Can you still have dairy foods on a low-FODMAP diet?
Navigating a low-FODMAP diet can be complex, especially regarding dairy. The key lies in understanding the FODMAP content in dairy products. The ‘D’ in the acronym FODMAP stands for "Disaccharides", the sugars found in dairy that can trigger symptoms in those with lactose intolerance. However, a low-FODMAP diet doesn't mean you have to COMPLETELY eliminate lactose; it's about managing its intake in smaller, tolerable quantities. And let’s face it - some camembert is better than no camembert!
Monash University, the leading authority on the FODMAP diet, suggests that MOST people who malabsorb lactose can actually tolerate 12-15g of lactose per day and possibly more if it’s spread out over the course of a day.
Alright, time to talk about the delicious side of dealing with lactose quirks! There's a whole lineup of low lactose dairy goodies that can be your go-to squad on a low lactose diet. Picture this: cheddar cheese, feta cheese, and even the smooth operators like brie and Camembert – they're practically lactose-free in small serving sizes. And hey, yogurts with live bacterial cultures? They're like the superheroes of the lactose world, as those bacteria chow down on some of the lactose naturally present.
But wait, there's more! You've got lactose-free versions of your dairy faves, from cow’s milk to cream, sour cream, and cream cheese. They've got a special touch though – a little enzyme called lactase joins the party, making sure the lactose content is toned down.
But here's the plot twist: going cold turkey on lactose alone won't solve your IBS. Dietary restriction of lactose may be necessary to control symptoms in people with IBS and lactose intolerance. However, lactose restriction in isolation is an ineffective therapy for IBS on its own so it’s worth finding out what your individual tolerance to lactose is.
Recommended lactose intolerant solutions
But what if you do over-indulge in lactose? Fortunately for lactose intolerant sufferers, there are an increasing number of lactose free & vegan options popping up on the market!
But if you live with others who aren't intolerant, buying lactose-free products for the entire family/household can get expensive. It can also get tricky to communicate and trust food alterations when eating out, particularly when traveling.
To take control, consider products containing the lactase enzyme. Basic enzyme supplements are available at local chemists, or you can find premium options online and at select health stores. One example is Gest Dairy Primer - an advanced digestion formula comprising lactase, peppermint, zinc, and saffron. These ingredients work together to alleviate lactose intolerance symptoms and improve digestive health overall. It’s also certified FODMAP-friendly!
Ack! Does this mean I need to take lactase enzymes with Superflora?
Nope! Relax - Superflora is SAFE for sensitive tummies. However, if you have a dairy allergy, you’re going to want to drink Superflora Plant-Based Chocolate because it’s 100% dairy/lactose free.
But all of our remaining shakes - Superflora French Bean Vanilla, Aussie Summer Strawberry & Rich Cocoa Chocolate - contain whey protein isolate. While they’re not technically considered dairy or lactose free according to the Food Standard Australia and New Zealand guidelines, WPI contains only a tiny amount of lactose. All of our products are certified low fodmap by Monash University and are tolerated well by most people with IBS and sensitive tummies.
Want to put dairy back on the menu?
So, whether you're navigating lactose intolerance, adhering to a low-FODMAP diet, or juggling both, rest assured – there are still delightful ways to enjoy your favorite dairy treats!
References:
https://www.monashfodmap.com/blog/lactose-and-dairy-products-on-low/