Here’s a fun fact: July 20 is National Ice Cream Day! Yes, the most popular dessert in America is celebrated every third Sunday in July. Americans lead the world when it comes to eating ice cream. In fact, on average, we eat 23 gallons per person a year!
But if you feel nauseous at the thought of licking an ice cream cone, drinking a milk shake or even just enjoying toast and butter, you might have lactose intolerance.
What is Lactose Intolerance?
Lactase is the enzyme that breaks down the lactose sugar into digestible sugars. Nausea, gas, bloating, stomach cramps, and mild abdominal discomfort after eating dairy products, (including butter, yogurt, ice cream, or anything containing milk or butter) are symptoms associated with a deficiency of lactase. It’s estimated that 70% of the world’s population has some degree of lactose intolerance, with certain ethnic groups and regions being more effected due to genetic factors.1
Continue reading to learn the difference between lactose intolerance and a milk allergy, ways to improve your gut health, and a couple of non-dairy frozen dessert recipes that everyone can enjoy.
Anyone can develop lactose intolerance at any time in one’s life. It begins when the cells lining the gut don’t produce enough lactase to break down lactose—the natural sugar in milk.1
A lactase deficiency can develop gradually or appear suddenly, depending on why your gut stopped producing lactase in the first place. Lactose intolerance is usually genetic, but it’s caused by lactose malabsorption and lactose sensitivity. Lactose malabsorption is the inability to break down and absorb lactose in your small intestine. Consequently, lactose enters the large intestine and triggers symptoms. It can also be caused by intestinal infections, surgery or a bowel injury.1
What Are the Symptoms of Lactose Intolerance?
Gas, stomach bloat, gurgling or rumbling, nausea, vomiting, and diarrhea are symptoms that come from undigested lactose in the large intestine. It can take between 6 to 10 hours for the food you’ve eaten to reach the large intestine. It can take an additional 24 to 35 hours for the food to travel through the large intestine. And remember, the large intestine is 5 feet long, so it can take a day or two for symptoms to show up.1
Who Is Most Prone to Lactose Intolerance?
Your genetic makeup determines whether you’ll continue to produce lactase or develop lactose sensitivity. Additionally, your gut microbiome (the types of bacteria in your gut) will play a role. Some bacteria convert lactose into gas, and others convert it into lactic acid, which will probably not cause symptoms.1
Asians, Native Americans, Hispanics, and Eastern European Jews are prone to lactose intolerance, as well as Northern Europeans, Africans, and people in the Middle East.1
How Is Lactose Intolerance Different From a Milk Allergy?
An allergy to milk and dairy products is a reaction from the immune system. The immune system identifies the protein in the food as a threat and tries to remove it. An allergic reaction can range from a mild stomach ache to a serious full-blown reaction including swelling, hives and anaphylaxis (difficulty breathing).1
Lactose intolerance, although an uncomfortable nuisance, is not life threatening. It’s not a disorder. Rather, it’s a natural variation in how the digestive system works.
What to Do About It?
If your lactose intolerance is due to genetic factors, you probably won’t start producing more lactase. But you can support your intestinal health by improving your gut microbiome.1 The same holds true if your lactose intolerance is caused by damage to your small intestine from an intestinal infection or other illness.
- Eliminate daily products from your diet
- Make sure you’re getting enough calcium and vitamin D to support your bones by taking a nutritional supplement
- Lactase supplements can help your body break down lactose
- Substitute regular milk with lactose-free milk, goat milk, or a plant-based milk such as oat, almond or soy milk
- The same goes for cheese. There are many plant-based cheese and butter products available today. Individuals with lactose intolerance can usually tolerate some hard cheeses like Parmesan, Cheddar, and Swiss; Feta, and some semi-soft cheese like Brie and Camembert, if used sparingly. The aging process of making these cheeses reduces the lactose content.
- Support your gastrointestinal health with a probiotic supplement.
- Eat prebiotic foods found in fermented foods such as sauerkraut, miso, kimchi, artichokes, onions, garlic, leeks, leafy greens, beans, peas, lentils, chicory root, flax seeds. These foods feed the good bacteria and enhance the absorption of certain nutrients.
For those who do decide to switch to a non-dairy diet, it can take some getting used to. But once you get into the habit, you’ll find that you can enjoy “ice cream” with your family and friends by indulging in non-dairy treats at your favorite ice cream shop, as well as enjoying a dairy-free pizza topped with a little Parmesan and plenty of veggies and basil.
Here are some non-dairy frozen dessert recipes to enjoy this summer, and especially on July 20th—National Ice Cream Day!
Dairy-Free, Vegan Frozen “Ice Cream” Desserts
Banana Nice Cream
Slice bananas and process in a food processor until well blended. Presto! Freeze the puree and you have a delicious and healthy frozen treat.
Optional: Add a splash of dairy-free milk to make it creamier. Add other fruit like berries or peaches. You can also add cocoa powder and a bit of maple syrup, or peanut butter.
Mango Coconut Milk Ice Cream
Add frozen mango cubes to a food processor and blend until it resembles chunky crumbs. Add coconut milk/cream/yogurt and process again until it’s smooth and creamy. Enjoy immediately or freeze for a few hours.
Scrumptious & Healthy Tahini Ice Cream
If you have an ice cream maker, freeze the base at least 12 hours before making this recipe. Blend 1 can full fat coconut milk, ¼ cup tahini and 1/3 cup maple syrup in a food processor. Pour mixture into ice cream maker and churn until thick, about 20 minutes. Freeze for 1-2 hours before serving. Top with ingredients of your choice: chocolate chips, cookie crumbs, etc.
Have a Happy 4th of July!
