Tolerable intolerance

Cassandra Jeffery 

Assistant InsideOut Editor

“Sorry, I can’t eat that.” Those afflicted with lactose intolerance deny the sweet aroma of chocolate cheesecake with a pleasant, but nervous smile. Although we can rejoice in the refusal of a few unwanted calories, what we’re really thinking is, “You have no idea how badly I want that scrumptious dairy product, but if I give in to temptation, my body will start a mutiny.”

And worse yet, being lactose intolerant means giving up a North American delicacy: greasy pizza.

The ability to digest dairy products is often taken for granted. As young children, our bodies contain a vast amount of lactase, which is the enzyme required to break down lactose in the digestive system. However, as we age the amount of lactase in our system decreases, altering the amount of dairy we can digest.

Dr. Jan Young, the Medical Director for the McMaster Health and Wellness Center, suggests that this digestive phenomenon is a result of our biological make-up. Even more interesting, “the darker our skin, the more likely we are to have a significant decline in the amount of lactase we have. Caucasian adults tend to have, as a general population, fewer problems with lactose intolerance then, say, African populations or Asian populations.”

Regardless of race, the amount of dairy an individual can handle varies. For example, someone can overload their lactase enzymes by consuming large quantities of dairy that their body is not accustomed to. “Common symptoms of lactose intolerance would be bloating, softer, loose stools and abdominal discomfort,” says Young. In addition, an article by the PubMed Health association suggests that other various symptoms can include nausea, gas, acid reflex and diarrhea.

There are no real health risks from avoiding dairy products, though Young emphasizes the importance of retaining enough calcium.

Despite this dairy dilemma, Canada’s food guide has dairy listed has an essential food group, but as Young reminds us, “the milk marketing board has a big input in developing Canada’s food guide, and also milk has been a very commonly known source of calcium for Canadians. We have to recognize that there are lots of sources of calcium aside from diary, so in a sense we should be talking about getting in your daily intake of calcium not your daily intake of dairy.”

Calcium can be found in a variety of soy products, such as soy beverages or tofu. There are also many vegetables that are high in calcium, including broccoli, garlic, arugula, raw spinach, sun-dried tomatoes and sweet potatoes.

Also, new to the market are fortified products with calcium, such as orange juice. We have endless possibilities in terms of ensuring that we receive the adequate amount of calcium without consuming dairy. Although, “because dairy has historically been the primary source of calcium for Canadians, it’s difficult for us to wrap our brains around getting calcium any other way,” states Young.

For those of us who have to be mindful of the amount of dairy we consume, it’s important to make the necessary dietary alterations to ensure optimal health. Young was sure to stress the importance of calcium for both men and women, although for women in particular the necessity of calcium is vital. “Our maximum bone density is around age 30, and after that there’s a fairly steady decline, despite the amount of calcium that we consume, and so if our maximum bone density is nice and high and there’s a steady decline we won’t hit fracture threshold until were well into old age.”

Thankfully, those who are sensitive to lactose can maintain the health of their bones by consuming calcium through non-dairy product. But let’s face it, dairy just tastes great, and to completely boycott the substance is un-necessary.

For those who wish to enjoy their favourite dairy products without discomfort and pain there are numerous precautions that can be taken.

Young suggests that we begin by experimenting with the amount and type of dairy products we can consume without side effects. The effects differ between people, so the only way to find out what works and what doesn’t is to try it out.

Another solution: purchasing lactose-free products. “Most milk companies make products where the lactose has already been degraded. My understanding is that most of those products are not 100 per cent free, but it can bring the lactose level of consumption down for most people to tolerate,” says Young.

Lactose-free products are a great idea, but sometimes you find yourself craving the real deal – the authentic Greek salad loaded with feta or a delicious bowl of ice cream. If this is the case, you can take lactase pills that will help you digest dairy products. This over-the-counter solution is easily accessible, cheaper than a latte at Second cup. These convenient little pills of magic will be your new trusted companion. Take one before your cheesy meal and you’re in the clear.

Arguably, the biggest misconception of lactose intolerance sufferers is the belief that something is inherently wrong with them. “People tend to think they have a disease. But, it’s really a part of our normal biology, that our dietary habits and our society have in a sense superseded our biology,” says Young. It’s important to remember that sensitivity to lactose products is rather common.