Lactose intolerance is a common condition where the body can't produce enough lactase to break down lactose, leading to symptoms like gas, diarrhea, and bloating.
Over 90% of the Asian population is lactose intolerant, and it's estimated that 66% of people in northern Africa and 70% in the Middle East are also lactose intolerant.
The ability to tolerate lactose emerged as a beneficial trait during famines or infectious epidemics in Europe, leading to the commonality of lactose tolerance in European populations.
Lactose intolerance is uncomfortable but not dangerous. It's crucial to differentiate it from cow's milk allergy, which can be life-threatening.
Intolerance doesn't involve the immune system, and exposure can reduce it. Allergy triggers an immune response and can be dangerous.
Temporary elimination of dairy products is a reliable way to identify lactose intolerance. Genetic testing and breath testing are options but less reliable.
Cutting down dairy consumption, consuming fermented dairy, and taking lactase supplements can help manage lactose intolerance symptoms.
Increasing lactose in the diet, probiotics like lactobacillus acidophilus, and prebiotics like galactolegosaccharide can improve lactose intolerance symptoms and gut health.
Dr. Will Bulsiewicz explains that lactose is a conditional prebiotic, fermented by gut microbiota, contributing to a healthier gut.
Lactose is the preferred carbohydrate for infants, providing slow release energy, low likelihood of tooth damage, and shaping the gut microbiota.
Human breast milk contains more lactose than cow's milk, indicating its importance for children's nutrition.
Despite causing digestive symptoms for many, lactose should not be vilified as it has benefits and strategies to overcome intolerance.
Dr. Will Bulsiewicz emphasizes the importance of finding a personalized approach to nutrition that leads to better health and feeling great.
Jonathan Wolff offers a 10% discount on Zoe's personalized nutrition program for listeners interested in learning how to eat for their body and improve their health.
The next episode of the Zoe podcast will be hosted by Jonathan Wolfe and Dr. Will Bee.