Lactose intolerance in connection with histamine intolerance

This combination is once again a real handful and can make everyday life quite difficult. Approximately 14% of the German population suffers from lactose intolerance. Looking at the global population, about 70% of all people do not tolerate lactose. In many countries, this is therefore completely normal. What does lactose intolerance mean and where does this intolerance come from?

How do I recognize if I am lactose intolerant?

Being lactose intolerant basically means, first of all, that you do not tolerate milk sugar, so-called lactose, well or at all. But how do you recognize this? There are typical symptoms that occur in many people with lactose intolerance after consuming lactose-containing foods. Some of these even resemble those of a histamine intolerance. These symptoms include:

• Bloating
• Nausea
• Stomach pain
• Diarrhea

The first signs of lactose intolerance usually appear 15 minutes to 2 hours after consuming lactose-containing foods. In most cases, however – in contrast to histamine intolerance – the symptoms affect "only" the gastrointestinal tract. How severe or mild the symptoms ultimately are depends on how pronounced the intolerance is. But what does that actually depend on?

Testing for lactose intolerance: Testing for lactose intolerance is done via an H2 breath test. You can have this done, for example, by an internist.

What happens in the body with lactose intolerance?

To find out the causes of an intolerance, it is first important to understand how lactose metabolism works in the body. Normally, milk sugar is broken down in the small intestine and then metabolized further. With lactose intolerance, however, the body cannot properly break down the lactose because the digestive enzyme, lactase, is not present in sufficient quantities or is even completely missing.

If this is the case, the lactose is not broken down by lactase in the small intestine, but is instead snacked on later in the large intestine by the bacteria living there.
During this so-called fermentation, gases and other substances are produced, which can then lead to the typical unpleasant symptoms.

The possible causes

There are two forms of lactose intolerance that differ in terms of their severity and treatment options. In primary lactose intolerance, the cause is usually genetic. This form occurs from birth – and is significantly rarer than the secondary form.

In secondary lactose intolerance, the cause often lies in the gut and can in many cases be alleviated or resolved. Causes include:

• Intestinal infections (viruses, bacteria, parasites)
• Chronic inflammatory bowel diseases (IBD), such as ulcerative colitis, Crohn's disease
• Celiac disease

We would like to show once again that most forms of food intolerances do not occur "just like that," but are often the result of another underlying issue in the body that you should definitely address.

Which foods contain lactose?

When shopping at the supermarket, it is sometimes not so easy to figure out where lactose might be hidden. That's why we'll give you a little list to help you along.

So, what should you avoid eating if you have a lactose intolerance? The following foods contain lactose - either naturally or as an additive:

• Milk from all animals (cow, sheep, goat, buffalo, etc.)
• Cheese from all animals, with the exception of some goat and sheep cheese varieties (these are then labeled accordingly as "lactose-free")
• Butter and margarine
• All products containing milk powder (e.g., vanilla pudding, caramel candies)
• Convenience products, such as instant meals, mashed potato powder, frozen vegetable mixes, etc.
• Sausage products, such as liverwurst, canned sausages, and especially calorie-reduced sausage products
• Protein concentrates (sports nutrition)
• Additives in medications

Many products that contain lactose are also a problem for people with histamine intolerance, depending on the severity! Highly processed convenience products in particular should be avoided, as they also contain E-numbers and a whole heap of other additives. If you are affected by both histamine and lactose intolerance, you have to be especially careful about what food you expose your body to.

For protein powders, it is therefore also worth taking a close look at the ingredients. Our organic protein powder relies on plant-based protein from hemp, pumpkin seeds, and rice, and is completely free of whey and soy. It is lactose-free and gluten-free, as well as suitable for a low-histamine and low-fructose diet – ideal for shakes, smoothies, porridge, or for baking.

Treating lactose intolerance - Lactose-free forever?

The treatment of lactose intolerance fundamentally depends on whether it is genetically determined or not. If the body produces too little lactase due to genetics, it is advisable to live as lactose-free as possible. Although lactase can be administered as a tablet to certainly alleviate symptoms, the goal should be not to stress the body in the first place.

With the secondary form of lactose intolerance, the tolerance for lactose can certainly be increased again if the underlying causes are treated.

Sources

1. https://www.zora.uzh.ch/id/eprint/13122/1/04_Laktoseintoleranz_2.08V.pdf
2. https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2010/03_10/EU03_2010_markt_produkte.qxd.pdf
3. https://www.uniklinik-duesseldorf.de/fileadmin/Fuer-Patienten-und-Besucher/Kliniken-Zentren-Institute/Institute/Institut_fuer_Allgemeinmedizin/Forschung/Publikationen/070312_MD_2012_ZH-final-1.pdf
4. https://www.sge-ssn.ch/media/merkblatt_ernaehrung_und_laktoseintoleranz_2013_21.pdf
5. https://www.oege.at/index.php/bildung-information/diaetetik/allergien-unvertraeglichkeiten/55-bildung-information/diaetetik/allergien-unvertraeglichkeiten/1810-laktoseintoleranz