Tag: gut

A look at Lactose Intolerance

Todays post is about lactose intolerance. This has been a recent topic of discussion amongst my work colleagues. I decided to do a bit or research and, as usual, share my findings.

First, what is lactose?

Lactose is the main carbohydrate component of mammalian milk. It is a disaccharide consisting of glucose and galactose. Lactose is also found in breast milk, and almost everyone is born with the ability to digest it. Human milk actually contains about 70 grams per L (7%) of lactose. In comparison, cows milk only contains about 46 grams per L (4.6%).

What is lactose intolerance?

This condition, which is also called lactose malabsorption, is usually harmless, but its symptoms can be uncomfortable. In some cases, it has been confused with cow’s milk allergy. However cow’s milk allergy usually has additional external symptoms such as hives and swelling of the lips and tongue.

Lactose intolerance is caused by a lack of a certain enzyme produced in the small intestine. This enzyme is called ‘lactase’. The body uses it to break lactose down into glucose and galactose, which can then be absorbed into the bloodstream and used for energy.

It is possible to have low levels of lactase and still be able to digest milk products. But if the levels are too low, this will result in an inability to digest the lactose. The lactose in your food moves into the colon instead of being processed and absorbed in the gut. In the colon, normal bacteria interact with undigested lactose. This creates symptoms such as abdominal cramps, diarrhoea, gas and bloating after eating or drinking dairy products.

There are two main types of lactose intolerance, which have different causes.

The most common is primary lactose intolerance. It is caused by a decrease in lactase production with age, so that lactose becomes poorly absorbed. This form of lactose intolerance may be partially caused by genes, because it’s more common in some populations than others.

The other type, secondary lactose intolerance, is rare. It is usually caused by illness, such as a stomach bug or a more serious issue like celiac disease. This is because inflammation in the gut wall can lead to a temporary decline in the body’s lactase production.

How is it diagnosed?

A doctor can confirm a diagnosis of lactose intolerance by conducting several tests. The most common are a Hydrogen breath test and a Lactose tolerance test.

The Hydrogen breath test: after drinking a liquid that contains high levels of lactose, the doctor measures the amount of hydrogen in the person’s breath at regular intervals. Breathing out too much hydrogen indicates that the lactose isn’t being fully digesting or absorbed.

The Lactose tolerance test: blood samples are taken 2 hours after drinking a liquid that contains high levels of lactose. Tests are then conducted to measure the amount of glucose in the blood. If the glucose level doesn’t rise, it means the lactose isn’t being properly digested and absorbed.

Is dairy totally off limits?

All dairy foods contain lactose, but this doesn’t mean they are totally off limits for people with lactose intolerance. Most people with lactose intolerance can tolerate small amounts of lactose. For example, some people can tolerate the small amount of milk in tea but not the amount you would get from a bowl of cereal.

Dairy products like butter, yogurt and some cheeses, as well as low fat and skim milk are often tolerated better than whole milk. Most people with lactose intolerance can manage the condition without having to give up all dairy foods.

It is also possible to buy enzymes to help digest lactose. There are lactase enzyme supplements tablets available or drops that can be added to foods and drinks.

As with all supplements, the effectiveness of these products can to vary from person to person.

If you think you may be suffering from this condition, as always, seek advice from a health professional.

I hope you found this information helpful.

 Till the next post,

 Live clean n Prosper.

(Sources – Mayo Clinic, Karger – Annuls of Nutrition and Metabolism, US National Library of Medicine, Healthline )

Mood Disorders and the Gut

HI, Scott here. While I am on holidays from UNI I have decided to write a post for our blog.

Since my studies are focused on treating anxiety, depression and PTSD what better subject to start with.

None of these conditions are simple or simple to treat. First is to identify which mood disorder followed by identifying the cause.

There are many reasons people suffer from a mood disorder. It may have been triggered by a traumatic experience or a result of poor dietary practices. Trauma does not need to be a specific event. It could be a result of a series of things that have built up to have a cumulative effect. Just as diet doesn’t need to be recent, it could be that a persons diet as a child was lacking which has had long lasting effect the body.

So, what to do about it,

My belief is that a multi-pronged approach is needed. This will mean lifestyle and diet changes with the addition of some specific, medicinal herbs and counselling.

For some it may also mean accepting that things will not be the same as they were before. When we say “I just wish that I could be the way I was when” this may not be possible simply because life changes us every day we live it. Equally, this does not mean that we need to go through life suffering or causing pain to those who love us.

The body is an amazing thing that conventional medicine thinks of as a machine but in my view is so much more than that.

The way the bodies systems work with each other, is like a giant 3D jigsaw that is in constant motion. Its just incredible to think that it is continually changing shape, growing and shedding all the time. This also means that by giving the body what it needs actually helps the body and mind to heal itself.

How does this work?

Primarily, the work is done in the gut or microbiome. This process is truly fascinating and has become my passion.

There are many scientific papers that discuss the importance of the microbiome and its effect on our mood and personality. A 2016 article in “The Canadian Journal of Psychiatry” looks at the influence of the microbiota on the development of PTSD with some interesting results. By looking at how gut bacteria produce neurotransmitters like Serotonin, Dopamine and GABA.

Put simply, what we eat directly affects the structure and function of the brain and, ultimately, our mood. Few people are aware of the connection between nutrition and depression. It is easier to understand the connection between nutritional deficiencies and physical illness.

Depression is more typically thought of as strictly biochemical or emotionally based. However, science has discovered that nutrition can play a key role in the onset as well as severity and duration of depression. There are actually more neurotransmitters produced in the gut than in the brain.

Like an expensive car, the brain functions best when it gets only premium fuel. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain.

Diets high in refined sugars, for example, are harmful to the brain. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function and a worsening of symptoms of mood disorders.

What does all this mean for people suffering with a mood disorder?

It means when reaching for that soft drink, cheeseburger or deep fried snack. Take a moment to think about your mental health and the effect that your diet may have on it.

Identifying a diet that has a positive effect on mental health is a whole other subject, however, a whole food diet is going to be most beneficial. This means that if you can’t identify what you are eating, chances are it’s not doing you, or your mental health any favours.

Till the next post,

Live clean n Prosper

(Sources –
The Canadian Journal of Psychiatry & Neuroscience –
Harvard Medical School – 
US National Library of Medicine, National Institute of Health )

The Gut – Brain Connection

Today’s post is about the Gut – Brain connection.

Last week I read an article about studies in the UK and Australia, which found that eating fruit and vegetables makes people happy.

The U.K. study of 45,000 people concluded that eating fruit and vegetables several times a week, generated an increase in life satisfaction.

The Australian study consisted of more than 7000 people. It found a link between a diagnosis of depression and the minimal consumption of fruit and vegetables.

The reason behind these results is the gut microbiome.

I have previously written about different aspects of our gut microbiome in relation to our health. (Red wine and Gut health, Gut health and Strawberries, Smoothies)

Today I will write about the gut connection with the brain and how that can impact on our health. Scott is currently studying this particular subject at the moment, so I have lots of research material at my disposal.

About the microbiome

The human gut microbiome contains resident microorganisms including bacteria, viruses, fungi and protozoa. These have an important role in nutrient and mineral absorption. In synthesis of enzymes, vitamins and amino acids, and production of short-chain fatty acids. They assist with energy extraction from diet, with metabolism and help control local inflammation.

Several studies have shown that the intestinal microbiome are integral in modulating the risk of several chronic diseases.

At the same time, it is now understood that diet plays a significant role in shaping the microbiome. Experimental studies showing an acute change in diet can induce temporary changes within 24 hrs.

These recorded benefits have led to further study in the ability to modify the gut microbiota through diet.

The brain connection

Our brain, being the major part of our body’s central nervous system is always in communication with the gastrointestinal tract, or gut. There is mounting data that gut microbiota is the source of a number of substances which affect regions of the brain.

These regions are involved in the control of emotions, cognition and physical activity.

On the flip side, studies also suggest that overwhelming systemic stress and inflammation can also produce acute changes in the microbiome.

All of this research is telling us that the brain and the gut have a very interdependent relationship.

and then diet…

Studies as early as 1977 showed that diet could effect the composition of the gut microbiome. Since then, hundreds of different studies and experiments have been conducted in this field.

Several diets, including Western, gluten-free, omnivore, vegetarian, vegan and Mediterranean, have been studied for their ability to modulate the gut microbiota.

Across the spectrum of studies, the Mediterranean diet is highly regarded as a healthy balanced diet. Most notable is the high intake of fibre and low glycemic carbohydrates. There is also a relatively greater vegetable intake than animal protein. These are important factors in keeping the gut microbiota balanced, which is critical for a healthy immune system.

The close relationship between diet, the gut microbiome and health, shows how we may improve our overall health by modulating our diet.

Already the gut microbiome has been found to influence the response to cancer immunotherapy. Alterations of gut microbiota have also been associated with treating mood and depressive disorders.

So the takeaway from this research is – eat fruit and vegetables regularly to maintain good gut health and good mental health.

Till the next post,

Live clean n prosper