Lactose intolerance and casein intolerance

Lactose intolerance and casein intolerance are two common digestive problems that are often confused with each other, even though they have different causes and mechanisms. The reason for the risk of confusion: The triggers of the symptoms are (lactose -contained) dairy products and the symptoms are almost identical to abdominal pain, diarrhea and flatulence. Blemish skin or skin diseases such as acne are often associated with the consumption of dairy products. But where exactly is the difference between these two intolerances?

Lactose intolerance

You have certainly heard of a lactose intolerance. There is one Incompatibility of the milk sugar lactose. The ability to digest lactose depends on the production of the enzyme lactase in the small intestine. Lactase is the enzyme that splits lactose in glucose and galactose. Without adequate lactase, the lactose gets undigested into the large intestine, where it is fermented by bacteria, which leads to symptoms. In childhood, most people produce sufficient lactase to digest the lactose contained in breast milk and other dairy products. However, the production of lactase in many people decreases after childhood, which leads to lactose intolerance.

Up to 5,000 years ago, almost all adults were lactose intolerant. Today around 85 percent of adult lactose tolerate in Germany, but only about 10 percent in some regions of East Asia. So man is actually not designed for dairy products, but has adapted over time. A lactose intolerance can now be determined by a breath test in most internists.

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Casein intolerance

The symptoms of casein intolerance can be the same as with lactose intolerance, but the cause is somewhere else. The casein intolerance is one Immune reaction on casein, a protein in milk and dairy products. In contrast to lactose intolerance, which is enzymatic, the casein intolerance is a reaction of the immune system that can occur like a food allergy.

Unfortunately, there is still no clear test for the detection of casein intolerance. However, one could try to leave out dairy products both in the case of lactose intolerance as well as in the case of casein intolerance and to pay attention to whether the symptoms disappear. In advance you should discuss this with your doctor. It also makes sense to have one in this case Nutrition diary to lead.

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The connection with histamine intolerance

If you already have to struggle with histamine intolerance, you often suffer from one Dysbiosis (Imbalance in the intestine). In the The intestinal mucosa is not only formed the DAO, but also the enzyme lactase. If the intestinal mucosa is attacked or constantly inflamed (e.g. through histamine or histamine -forming bacteria (putrefaction flora)), the enzyme is also Lactase No longer sufficiently formed and so in addition to histamine intolerance, lactose intolerance can also occur.

Dairy products include everything from yogurt to cheese to ice cream. Even liquid milk differs from glass to glass (e.g. lean milk options versus full fat variants). So far, research has not yet worked out which components of which milk products could be the most healthy (or most harmful). Cow milk is currently suspected of promoting inflammation. To date, however, there are only a few studies with sometimes contradictory results to fully prove this. A study published in 2015 in the "Journal of Nutrition" showed that consumption of dairy products increased a low degree of inflammation in a small sample of German adults. Another study with over 40,000 people with osteoarthritis (OA) found that those who More dairy products consumed, more of a hip replacement operation required. On the other hand, several studies have found that drinking milk and the Consumption of yogurt can reduce the risk of gout.

Nevertheless, nutritionists recommend to avoid dairy products for inflammatory diseases such as rheumatism, rosacea or neurodermatitisto observe whether there is an improvement individually. With histamine intolerance, this can also make sense so that the irritated intestine comes to rest better.

There is now one A variety of lactose -free dairy products, unfortunately these still contain the protein that is problematic for casein intolerance. Thus helps In the case of acute problems with casein, only waiver. Depending on your personal tolerance, you can carefully try out vegetable alternatives such as plant milk or vegan cheese. Unfortunately, vegan cheese in particular often contains poorly compatible additives, so pay particular attention to the list of ingredients here, you should try it out.

If you have avoided dairy products for a while, you can carefully test one or the other (low -histamine) milk product in order to include it again in your nutrition plan. But you shouldn't overdo or rush this in order not to overwhelm your somewhat recovered intestine. Because Despite critical considerations, dairy products contain valuable vitamins and minerals such as calcium, iron and magnesium. This makes them (in moderation!) But a food that can enrich the nutrition plan, especially with an already restricted diet with histamine intolerance.

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Which dairy products are suitable for histamine intolerance?

If you do not also suffer from a casein intolerance, you can carefully test the following dairy products:

  • Milk (cow, goat, sheep)
  • Sweet
  • Butter cheese or young Gouda
  • Cream cheese
  • quark
  • cream
  • Ricotta
  • Mozzarella

Feta is marked on the Sighi list with a 1. You can try whether you can tolerate it better if you insert it into water for 10 minutes beforehand and wash it off well. These dairy products are often also available in lactose -free variant. Young gouda and butter cheese are usually lactose -free due to their short ripening process.

Long mature cheese and fermented dairy products are rather poor tolerable. As always, pay attention to your personal tolerance limit!

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Sources

https://www.lfl.bayern.de/itz/rind/172423/index.php

https://www.nationalgeographic.de/geschichte-und-kultur/2022/08/warum-wir-heute-milch-vertragen

https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/dairy-and-inflammation

https://www.ndr.de/ratgeber/gesundheit/Wie-gesund-ist-Milch,milch254.html

https://www.ndr.de/ratgeber/gesundheit/Welche-Milch-ist-gesund,milch536.html

https://www.mastzellaktivierung.info/downloads/foodlist/11_FoodList_DE_alphabetisch_mitKat.pdf

Thomas und Michaela Zinser, Gründer von Histaminikus, sitzen lächelnd nebeneinander auf einer Steinstufe vor einer Backsteinmauer mit Blick auf eine Landschaft. Neben ihnen stehen mehrere Histaminikus-Produkte, darunter Gewürzdosen und Papiertüten.

From those affected for those affected

We are Thomas and Michaela Zinser, founder of Histaminikus.

Because of the own histamine intolerance of Michaela and our son, we founded Histaminikus. The frustration does not find any suitable histamine food has spurred us to develop low -histamine food.
We would like to give you back a piece of quality of life. Feel free to look around with us.

Kind regards
Thomas and Michaela

Histamine -free shopping