Lactose intolerance: Symptoms and Management
Do you experience bloating, headache or discomfort after having your favourite paneer or ice-cream or milk shake? You could be LACTOSE INTOLERANT. Even if you have been having milk products from your childhood, many of us experience discomfort such as bloating and gas after having milk or milk products but we often don’t connect it to lactose intolerance. India is a major producer and consumer of milk but lactose intolerance is a common digestive disorder in India and most individuals are unaware of it. Let’s dive deep to know more.
What is Lactose intolerance? Is it the same as a dairy allergy?
Lactose Intolerance is a digestive disorder caused by the lack of lactase, the enzyme needed to digest lactose (milk sugar). Undigested lactose ferments in the colon, leading to bloating, gas, and discomfort. It’s common in adults and varies by ethnicity but isn’t life-threatening.
Dairy Allergy is an immune system response where the body reacts to milk proteins (casein or whey) as harmful, triggering allergy symptoms ranging from mild (rashes) to severe (anaphylaxis). It’s most common in young children but can be outgrown.
The 3 Types of Lactose intolerance
- Primary Lactose Intolerance: This is the most common type, occurring when the body naturally produces less lactase as we age. It's often more prevalent in people of African, Asian, Hispanic, and some European descent.
- Secondary Lactose Intolerance: This type develops due to damage to the small intestine caused by conditions like celiac disease, Crohn's disease, or infections.
- Congenital Lactose Intolerance: This is a rare genetic disorder where individuals are born with a complete or near-complete absence of lactase, making it difficult to digest lactose from birth
How to identify the symptoms of lactose intolerance?
Symptoms of lactose intolerance typically start within 30 minutes to 2 hours after consuming dairy products. Some people may experience mild discomfort, while others may have more severe symptoms.
Common symptoms of Lactose intolerance
- Bloating, a feeling of fullness or pressure in the abdomen, often caused by the buildup of gas.
- Gas, presence of air or gas in the digestive tract, which can be expelled through burping or passing gas.
- Diarrhea
- Abdominal cramps or pain
- Nausea
- Vomiting
6 Ways to Manage Lactose intolerance Better
1. Switch to Lactose-Free or Plant-Based Products - Choose lactose-free milk or dairy alternatives like almond, soy, or oat milk. These options are easier to digest and prevent symptoms.
2. Strengthen your Gut Health: Poor gut health or dietary habits can often lead to secondary lactose intolerance by disrupting the balance of gut bacteria. Strengthening your gut can play a significant role in alleviating these symptoms.
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3. Include Lactase Enzyme Supplements : Taking lactase pills or drops before eating dairy can help break down lactose and reduce discomfort.
4. Eat Dairy in Moderation : Many people with lactose intolerance can still enjoy small amounts of dairy, especially fermented foods like curd, chaas, paneer and ghee, which have less lactose.
5. Introduce Dairy Gradually : Add small portions of dairy back into your diet gradually might help you build tolerance over time.
6. Look Out for Hidden Lactose : Check food labels carefully, as lactose can be found in chocolates and many other processed foods or medications.
For the best results, talk to your doctor and/or dietician who can guide you based on your specific needs.
Click the following links to learn more about managing the symptoms of Lactose intolerance and improving your Gut health