Upset stomach?

We all know what it feels like to have digestive issues. If these continue unchecked the symptoms can affect our lives dramatically and diminish our professional performance. It is important that we understand our bodies and the reaction our digestive tracts has to different foods. This awareness will ensure our comfort and well-being.

Image:Luz Montero

The gastrointestinal tract is comprised of the mouth, larynx, pharynx, stomach, small intestine, large intestine (colon) and rectum. Food passes along the entire route, getting mashed and dissolved until it arrives at the small intestine where, thanks to a variety of enzymes, nutrients can be adequately absorbed to nourish the body. What is not absorbed is passed through the large intestine and excreted through the rectum.

The small intestine is lined with villi and contains a plethora of different enzymes that break down nutrients (carbohydrates, proteins and lipids) for absorption. Food intolerances happen when the body lacks a particular enzyme to digest certain foods. Such is the case when the body doesn’t produce lactase, an enzyme needed to digest lactose, the carbohydrate in dairy products.

The concentration of intestinal lactase is greater when we are born, as milk is our principal nourishment. With age the production of this enzyme diminishes. However production of the enzyme will continue when there is a constant consumption of lactose, allowing many individuals to maintain a tolerance through adulthood.

Factors that diminish intestinal lactase:

As previously mentioned, age is the principal factor for reduction in production of intestinal lactase. Nonetheless, illness (frequent diarrhea) and genetic factors also affect the concentration of lactase and can present lactose intolerance.

Lactose Intolerance

A person is considered lactose intolerant when 12.5 grams of lactose (what is found in 240 ml of milk) or less produces symptoms like intestinal noise, gas and diarrhea. When this occurs it is advisable to eliminate lactose from the diet. This protects the villi and small intestine from frequent diarrhea that can severely damage the digestive tract and produce a number of additional food intolerances.

If I am lactose intolerant, what can I do?

Most importantly, you must try to reduce the symptoms of intolerance to maintain a healthy small intestine. It is important to keep eating foods that the enzymes you do have can dissolve, and you should add nutritious foods that contain probiotics to your diet.

Probiotics

Probiotics are lactic bacteria that feed on the cells in the small intestine and help maintain the health of the small intestine. These lactic bacteria (lactobacillus bulgaricus, streptococcus thermophilus, casei chirota) are in cultured products like yogurt. Currently there are a lot of products on the market that contain lactobacillus. Nonetheless, the product that scientific studies report to have the best effect on intestinal villi is Yakult, which contains the lactobacillus casei chirota.

I suggest taking one 80 ml. bottle of Yakult everyday in the morning with breakfast or at least three times a week.

Georgina del Ángel is a nutritionist and researcher at the Salvador Zubirán National Institute of Nutrition in Mexico City, specializing in nutrition and the treatment of chronic and degenerative diseases.