How Did the Onset of Lactose Intolerance Occur in Humans?
The emergence of lactose intolerance in humans can be attributed to a gene mutation that took place between 2,000 and 20,000 years ago, as explained by evolutionary geneticists. Despite being a highly nutritious food rich in carbohydrates and proteins, milk became scarce when crops failed or during periods of food scarcity. However, individuals who did not possess the lactose intolerance gene were able to consume milk, providing them with a significant evolutionary advantage.
Currently, approximately 35 percent of the global population, predominantly those with Northern European ancestry, can digest lactose without any issues. The colder climate in Northern Europe prevented milk from spoiling quickly, making it a reliable food source. Additionally, milk proved to be a superior alternative to contaminated water sources, and its fat content provided a fertility advantage, according to Loren Cordain, a Paleolithic nutrition expert interviewed by NPR.
Cordain also suggests that the consumption of milk conferred certain advantages against malaria in Africa and Southern Europe, as well as rickets in Northern Europe.
The top foods to include in a lactose intolerance diet
When it comes to managing lactose intolerance, it’s important to find the right foods that work well with your body. While dairy products are known for their calcium content, there are plenty of other foods that can provide this essential nutrient. Here are some of the best foods to include in a lactose intolerance diet:
- Probiotics: The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) recommends incorporating probiotics into your diet as they can play a crucial role in managing lactose intolerance. Probiotics are beneficial bacteria that can be found in yogurt and kefir. By increasing the levels of these active cultures in your gut, you can help maintain a healthy digestive tract and potentially increase lactase production.
- Calcium-rich alternatives: Since dairy products are a common source of calcium, it’s essential to find suitable alternatives. Foods like leafy green vegetables (such as kale, spinach, and broccoli), fortified non-dairy milk (such as almond, soy, or rice milk), and tofu can provide a good amount of calcium without the lactose. Including these options in your diet can help ensure you meet your daily calcium requirements.
By incorporating these lactose-free or low-lactose foods into your diet, you can still enjoy a variety of nutrient-rich options while managing your lactose intolerance effectively.