Lactose intolerance is a digestive disorder in which the body is unable to fully digest lactose, a sugar
found in milk and dairy products. It occurs when the small intestine doesn’t produce enough of the
enzyme lactase, which is needed to break down lactose into simpler sugars, glucose, and galactose.
Undigested lactose can lead to a range of gastrointestinal symptoms.
Common symptoms of lactose intolerance include:
– Bloating
– Diarrhea
– Abdominal cramps
– Gas
– Nausea
Treatment for lactose intolerance primarily involves dietary adjustments and lifestyle modifications.
Here are the key components of managing lactose intolerance:
1. Lactose-Free Diet:
– Avoid or limit foods and beverages that contain lactose, including milk, yogurt, cheese, and certain
processed foods.
– Opt for lactose-free or lactose-reduced dairy products when available.
2. Dairy Alternatives:
– Choose non-dairy milk alternatives like almond milk, soy milk, or lactose-free milk.
– Explore lactose-free versions of dairy products like yogurt and cheese.
3. Lactase Supplements:
– Lactase enzyme supplements are available over-the-counter and can be taken before consuming dairy
products to help digest lactose more effectively.
4. Gradual Reintroduction:
– Some individuals with lactose intolerance may be able to gradually reintroduce small amounts of
lactose into their diet over time without triggering symptoms. A healthcare provider or dietitian can
provide guidance on this process.
5. Dietary Management:
– Keep a food diary to identify trigger foods and monitor your tolerance.
– Be cautious of hidden sources of lactose in processed foods, such as bread, cereals, and salad
dressings.
6. Nutritional Support:
– Ensure adequate calcium intake through non-dairy sources like fortified foods, leafy greens, and
calcium supplements if necessary.
7. Lifestyle Adjustments:
– Some individuals may find that stress management techniques, such as relaxation exercises, can help
reduce symptoms.
7. Hydration: Staying well-hydrated is essential to prevent dehydration that can result from
diarrhea.
It’s Important to note that lactose intolerance is different from a milk allergy, which involves an immune
response to proteins in milk and can be life-threatening. Lactose intolerance is a common and
manageable condition. Many individuals with lactose intolerance can continue to enjoy a wide range of
dairy-free and lactose-free foods. Consulting with a healthcare provider or dietitian can provide
personalized guidance on managing lactose intolerance and maintaining a balanced diet.