Lactose intolerance affects a significant number of people worldwide. It is a condition where the body cannot digest lactose, which is a natural sugar found in milk and dairy products.

Symptoms of lactose intolerance include bloating, cramps, diarrhea, and gas, which can significantly disrupt a person’s daily activities. However, managing lactose intolerance doesn’t have to be a daunting task, and this guide aims to provide you with comprehensive information on managing the condition.

Understanding lactose intolerance

As mentioned, lactose intolerance is the body’s inability to digest lactose.

It happens when the small intestine does not produce enough lactase, which is the enzyme responsible for breaking down lactose into simpler sugars that the body can readily absorb. When lactose remains undigested in the gut, it attracts water and ferments in the gut, leading to the symptoms described earlier.

Lactose intolerance can be primary or secondary.

Primary lactose intolerance is a genetic condition that usually manifests in adulthood, while secondary lactose intolerance results from damage to the small intestine due to specific medical conditions such as celiac disease, inflammatory bowel disease or chemotherapy.

Diagnosing lactose intolerance

If you are experiencing symptoms of lactose intolerance, it is essential to visit your doctor for diagnosis. Diagnosis is usually done through a lactose tolerance test or a hydrogen breath test.

The lactose tolerance test involves drinking a liquid with lactose and measuring the blood sugar level afterward. The hydrogen breath test involves consuming a dose of lactose and measuring the hydrogen levels in your breath every 15 minutes for two hours. If lactose intolerance is diagnosed, the next step is to manage the condition.

Managing lactose intolerance

The primary goal of managing lactose intolerance is to minimize symptoms while still maintaining adequate calcium and vitamin D levels. Here are some strategies that can help manage the condition:.

1. Limit lactose intake

Avoiding or limiting lactose-containing foods is the most effective way to manage lactose intolerance. Dairy products such as milk, cheese, and yogurt contain varying amounts of lactose, and some individuals may tolerate them in limited amounts.

It is crucial to read food labels and identify foods that contain lactose. It’s also worth noting that lactose is often found in unexpected foods such as bread, processed meats, and some medications.

2. Use lactase supplements

Lactase supplements are available in tablet, capsule or liquid form, and can be taken with meals containing lactose to help break down the lactose.

These supplements are available over the counter and can be taken either alone or in combination with meals containing lactose. It’s important to note that lactase supplements don’t work for everyone and may not work for those with severe lactose intolerance.

3. Try lactose-free products

Lactose-free dairy products are an excellent alternative for those who enjoy dairy but cannot tolerate lactose. These products are usually treated with lactase enzymes to break down the lactose, making them more comfortable to digest.

Options include lactose-free milk, cheese, ice cream and yogurt, which are readily available at grocery stores.

4. Increase calcium-rich foods

Avoiding dairy products entirely can lead to a calcium and vitamin D deficiency, which can lead to osteoporosis. It is crucial to consume other calcium-rich foods such as leafy greens, salmon, sardines, and tofu.

Alternatively, taking calcium and vitamin D supplements can help make up for any deficiencies in the diet.

5. Experiment with plant-based milk alternatives

Plant-based milk alternatives such as soy, almond, and oat milk are becoming more popular and widely available. These milk alternatives are naturally lactose-free and can be used as a dairy substitute.

It is important to choose those enriched with calcium and vitamin D, as these nutrients are vital for bone health.

6. Monitor symptoms

Keeping a food diary can help identify foods that cause symptoms. Avoiding these foods can help minimize symptoms and improve quality of life.

It’s also essential to note that some people may be able to tolerate small amounts of lactose, while others may need to avoid it entirely.

7. Consult with a registered dietitian

If you need help managing lactose intolerance, it is always best to consult with a qualified healthcare professional. A registered dietitian can provide expert advice on managing the condition and offer practical solutions.

They can help create a personalized nutrition plan that meets your individual needs and preferences.

Conclusion

Lactose intolerance can be challenging to manage, but with the right strategies, it is possible to live a healthy and fulfilling life.

Limiting lactose intake, using lactase supplements, trying lactose-free products, increasing calcium-rich foods, experimenting with plant-based milk alternatives, monitoring symptoms and seeking advice from a registered dietitian are all effective ways to manage the condition.