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Having a food intolerance is not fun. It can cause abdominal pain, discomfort, and nausea. It also causes embarrassing symptoms like flatulence and diarrhea. Other symptoms linked to food intolerances include muscle or joint pain, headaches, exhaustion, and even skin symptoms like rashes and eczema. Dairy is just one of those foods that many people seem to be intolerant of. Let’s talk about the main components of milk that people react to: lactose, casein, and whey. Scroll down to read more! Milk sugar (lactose) intolerance It’s estimated that up to 75% of adults are lactose intolerant. Lactose is the carbohydrate “milk sugar” naturally found in most dairy products. Lactose intolerance is so common you can buy lactose-free milk in your regular grocery store. Lactose-free products are treated with the enzyme “lactase” that breaks the lactose down before you ingest it. It’s this lactase enzyme that is lacking in most people who are lactose intolerant. The lactase enzyme is naturally released from your intestine as one of your digestive enzymes. It breaks down the lactose sugar in the gut. When someone doesn’t have enough lactase, the lactose doesn’t get broken down the way it should. Undigested lactose ends up being food for the resident gut microbes. As they ferment the lactose, they create gases that cause bloating, flatulence, pain, and sometimes diarrhea. Lactose is in dairy but is in lower amounts in fermented dairy (e.g. cheese & yogurt) and butter. Steering clear of lactose isn’t that easy as it is added to other foods like baked goods, soups, and sauces. And if you’re taking any medications or supplements, check to see if it’s in there too, as lactose is a common ingredient in them. If you have symptoms of lactose intolerance, keep an eye on food, medication, and supplement labels. Milk protein (casein & whey) allergy Milk is a known, and common, food allergen. In Canada, it is considered a “priority allergen” and must be declared on food labels. So, what are the allergens in milk? You’ve heard of “curds and whey?” Well, these are the two main proteins in milk. The solid bits are the curds (made of casein), and the liquid is the dissolved whey. Unlike lactose intolerance, casein and whey can cause an actual immune response. It’s an allergy. And this immune response can cause inflammation. In fact, we don’t know how many people have these milk allergies, but most estimates put it far below that of lactose intolerance. Experience shows that eating foods that stimulate an inflammatory response can also increase thyroid antibodies. Every time your body is exposed to that inflammatory food it memorizes the protein sequence so that it develop the perfect defence. If the protein molecules structure is similar to the another cell structure (like thyroid tissue in this instance) the immune system can be fooled into attacking these look a like structures. Dr. Amy Meyers refers to this as molecular mimicry and I think a great explanation of the link between food sensitivities and thyroid conditions. I can say that people who are dairy sensitive and have Hashimoto’s will have a reduction in thyroid symptoms and antibodies going dairy free. Like lactose, these allergenic milk proteins can be found in other products too. They’re not just in dairy but are often in protein powders as well (Have you heard of “whey” protein powders?). Some of the symptoms of milk protein allergy differ from that of lactose intolerance; things like nasal congestion and mucus (phlegm) are more common here. And casein seems to be linked with belly fat. Interestingly, people who have gluten intolerance are often allergic to milk proteins like whey and casein as well. These can go hand-in-hand. Like lactose intolerance, if you’re allergic to casein and whey keep an eye on labels so you can avoid these. Conclusion If you get gassy, bloated, or diarrhea after eating dairy, you may have a lactose intolerance. If you often get a stuffy nose and mucus, then you may be allergic to casein and/or whey. While dairy may be an entire food group, it is not an essential nutrient. All the nutrients in dairy are available in other foods. If you experience these symptoms or have a thyroid condition, you can try removing dairy from your diet. You may find improved digestion and fewer gut issues. Or you may find improved nasal congestion, lose belly fat or see an improvement on your next thyroid antibody lab test. Interested in how I might be able to help you remove inflammatory foods from your diet? Book a free private consulation with me to learn more!
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Laktoza je prirodni šećer koji se nalazi u mliječnim proizvodima poput mlijeka, jogurta, sira i sladoleda. Tijekom probave, laktoza se raščlanjuje u tankom crijevu. Enzim laktoza dijeli laktozu na dva jednostavna šećera-glukozu i galaktozu. Netolerancija na laktozu se javlja kad u tijelu nema dovoljno enzima laktaze koji bi razbio svu laktozu. Rezultat toga je da nešto laktoze neprobavljene prođe u debelo crijevo gdje je bakterije razbiju kako bi se proizvela mliječna kiselina, ugljični dioksid i plin vodik. To može izazvati nadutost, grčeve i plinove. Velika koncentracija laktoze u debelom crijevu privlači vodu u crijeva, izazivajući vodenasti proljev . Laktoza Vrlo mali broj djece se rodi s intolerancijom na laktozu. To genetsko stanje je vrlo rijetko i obično se primijeti u prvih par tjedana života jer dojenčad ne podnose majčino mlijeko i treba im posebna formula bez mlijeka. Većina slučajeva netolerancije na laktozu su rezultat smanjivanja razine laktoze u djetinjstvu i adolescenciji. Češća je kod određenih etničkih skupina na Bliskom istoku, u Aziji , južnoj Europi, Africi i kod urođenika u Australiji. Netolerancija na laktozu kod odraslih se također može povećati s godinama kako se smanjuje proizvodnja laktaze. Važno je da netoleranciju na laktozu dijagnosticira medicinski stručnjak, kako bi se osiguralo da se mliječni proizvodi ne izbjegavaju uzalud. To se radi mjerenjem razine plina ugljika u dah .