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?

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!