What is Lactose Intolerance?
So, why are people lactose intolerant in the first place? Lactose Intolerance (LI) is the inability to digest lactose, which is a natural sugar in dairy products’. People with an intolerance to dairy may experience abdominal pain, diarrhea, gas and stomach cramps when they ingest dairy. This can be the result of the person not having enough of the enzyme to digest the lactose or not being able to absorb the lactose in the body. Contrary to some beliefs, LI is not an allergy to lactose or dairy. Being lactose intolerant means that you are not able to break down or absorb lactose.
Lactose Intolerance Symptoms: How to Recognize the Signs
Lactose intolerance occurs when your body lacks the enzyme lactase, leading to difficulty digesting lactose, a sugar found in dairy products. Common symptoms of lactose intolerance include bloating, gas, stomach cramps, diarrhea, and nausea after consuming dairy. If you notice these signs, especially after eating foods like milk, cheese, or ice cream, you may have lactose intolerance. Identifying these symptoms early can help you manage your diet and reduce discomfort.
Can You ‘Fix’ Lactose Intolerance? Exploring Treatment Options
While there is no cure for lactose intolerance, there are ways to manage and reduce symptoms. Some people may tolerate small amounts of lactose over time, while others use lactase supplements to help digest dairy. Fermented dairy products like yogurt or hard cheeses may also be easier to digest. In some cases, gradually reintroducing dairy in small amounts can help your body adjust. Speak with a healthcare provider to determine the best approach for your needs.
How to Enjoy Dairy if you are Lactose Intolerant
It’s important to remember that many people with an intolerance to dairy may be able to enjoy dairy as long as they can avoid the discomfort associated with consuming it. For those who are athletes, you can still enjoy the benefits offered by dairy while being lactose intolerant with proper diet management.
Lactose Intolerance Tips
- Try lactose-free milk and milk products. They are real milk products, just without lactose, and provide the same great nutrients as regular dairy products.
- If you are trying to become more tolerant to lactose, start with a small amount of milk daily and increase slowly over several days or weeks.
- Mix milk with other foods, such as smoothies, soups or sauces – or pair it with meals. This helps give your body more time to digest it.
- Top sandwiches or crackers with natural cheeses such as Cheddar, Colby, Monterey Jack, mozzarella and Swiss. These cheeses are low in lactose.
- View the lactose intolerance science summary for even more information.
- Shred your favorite natural cheese onto soups, pastas and salads. It’s an easy way to incorporate a serving of dairy that is low in lactose.
- Enjoy easy-to-digest yogurt. The live and active cultures in yogurt help to digest lactose.
