Think you know what lactose intolerance is all about? Check out a few answers to some of these common misconceptions:
Myth #1 - Lactose is the same as dairy.
Diary products are derived from milk (cow’s or domestic buffalo). Examples: cheese, yogurt, ice cream, sour cream, kefir.
Lactose is a sugar found in milk and milk products.
Myth #2 - Lactose intolerance is the same as a milk allergy.
Lactose intolerance is not an allergy. It is a body’s inability to digest lactose-containing foods, such as milk and milk-containing products.
There are three types of lactose intolerance:
Primary lactose intolerance: This is experienced when the body decreases production of lactase (enzyme that breaks down lactose) with age.
Secondary lactose intolerance: Experienced as a result of illness.
Congenital lactose intolerance: This is hereditary, though it is very rare that a baby is born with lactose intolerance.
Myth #3 - Eggs are dairy.
We get this one all the time. Dairy products are generally defined as those made out of milk. Therefore, eggs are not considered dairy products, even though they are sold in the "dairy" section at supermarkets.
Myth #4 - Eggs contain lactose.
Lactose is a sugar found only in milk and milk products. Therefore, eggs do not contain lactose.
Myth #5 - If you stop drinking milk and eating cheese, yogurt, ice cream, and butter, you will avoid lactose.
Avoiding lactose is a little trickier than that, because milk is an ingredient in a lot of baked goods, such as breads, rolls, cakes, and cookies, as well as sauces and dressings. The best way to avoid lactose is to read the list of ingredients of the foods you eat.
Myth #6 - Lactose intolerance only causes stomachaches.
If you are lactose intolerant, abdominal pain after ingestion of lactose is only one of the possible symptoms. Many people experience bloating, gas, abdominal cramps, nausea, diarrhea, vomiting, and sometimes muscle aches.
Myth #7 - All lactose intolerant people have the same symptoms.
The severity of symptoms of lactose intolerance vary, depending on the amount of lactose in the diet and the amount of lactase in an individual’s digestive system. Everyone can respond differently to lactose.
Myth #8 - Lactose intolerance is very rare.
Approximately 70% of the world’s population has primary lactase deficiency. The prevalence varies according to ethnicity, as well as the availability of dairy products in the diet. In populations with an abundance of milk products in the diet, especially among people of Northern Europe, the incidence of lactose intolerance may be as low as 2%, while 100% of the Asian population, 80% of Native Americans, and 70% of Blacks are lactose intolerant.
Myth #9 - Lactose intolerance can be cured.
Primary lactose intolerance, resulting from a decreased production of lactase, appears to be genetically programmed. For example, although all Asian people are lactose intolerant, they may tolerate dairy products in childhood. However, they begin to develop symptoms of lactose intolerance by 5 years of age. In African
American children, lactose intolerance develops by 10 years of age, and in Caucasian people by young adulthood.
Since lactose intolerance is caused by the decreased production of lactase, an enzyme that breaks down lactose, it cannot be cured.
Myth #10 - Once a person develops lactose intolerance, he/she can no longer consume dairy products.
Only those allergic to milk products must stop eating them all together. This is not so if you are lactose intolerant. Currently, there are many lactose-free products in stores that contain real dairy. Therefore, people with lactose intolerance do not have to give up dairy products.
Did you know humans are the only mammals on the planet that still consume milk after they are weaned? That's because it's so nutritious and delicious that we don't want to give it up (and most of us think it's worth the stomachaches and loose stools). As we learn more about lactose intolerance, dairy products will only become easier and easier to digest, which is good news for everyone!
Myth #11 - Lactose-free products are not real dairy products, they're simply soy or rice imitations.
"Lactose-free" simply means that the sugar (lactose) has been removed or that the lactase enzyme has been added to aid digestion. These products taste the same as dairy products that still contain lactose. Though lactose is a sugar, it is not a sweetener, therefore removal of lactose does not affect the taste of the product.
Myth #12 - Lactose-free milk isn't real milk.
Lactose-free milk is 99% the same as real cow's milk. The only difference? The lactase enzyme has been added so those who are lactose intolerant can easily digest the real milk.
Myth #13 - All cheeses contain lactose.
This is a toughie. Supposedly, hard, aged cheeses such as sharp cheddar and Parmesan do not contain lactose. The lactose is removed during the aging process. Also, Kraft cheeses (even Kraft mozzarella) are considered lactose-free. The amount in each serving is so low, Kraft is allowed to place the "lactose-free" label on their packages. However, some people (like Monika) still have symptoms after eating these cheeses. I, however, have no symptoms when I use Cabot sharp cheddar, Kraft cheeses, or when I consume a little feta or blue cheese. So even though aged cheeses do not technically contain lactose, there's still something going on there.
Since everyone has different symptoms, it's important to try different cheeses and find out which you should avoid.
Myth #14 - Goat's milk is lactose-free.
Goat's milk does in fact contain lactose! Most people assume goat's milk is lactose-free because those allergic to cow's milk can safely drink it. But remember, a milk allergy is not the same as lactose intolerance.
Myth #15 - Lactose intolerant people are weak.
There are stigmas related to those with allergies and food intolerances. Those who cannot digest certain foods are considered to have a "weak stomach" or a "weak immune system." This is simply not true. Humans were designed to be weaned off milk when they are children -- that is why our bodies stop producing lactase as we age.
The ability for some people to have an "iron stomach" when it comes to dairy products is actually considered by some scientists as a genetic mutation! The reduction of lactase in our bodies is natural. In fact, even though someone may tolerate dairy well now, they may start having trouble within a few years. No one should feel sorry for someone who is lactose intolerant. Their body is working exactly how it should.
Most Americans cannot eat a full bowl of ice cream without having a stomachache, some bloating, gas, or a mild case of diarrhea. If you find yourself taking Tums, Pepto-Bismol, or other stomach soothing medications on a regular basis, your body might be trying to tell you to lay off the lactose. You may not be producing as much lactase as you used to. Try switching to lactose-free milk for a couple weeks and see how you feel.
You might be surprised at how great you feel (and how much less gas you pass)!
~ Monika and Mandy
