Your Survival Guide to Lactose Intolerance

• Written by Ritika Malik

  Reviewed by Munmi Sharma

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Meet Rohan. Milk Loved Him… Until It Didn’t.

There was a time when Rohan couldn't picture his life without a daily dose of chai, extra-cheesy pizza on weekends, and rasogulla soaked in syrup. But one fine Monday morning, post a hearty paneer-butter breakfast, Rohan’s stomach chose to oppose, dramatically.

Hint: bloating, cramps, gas, and a dash of existential fear.

Well, Rohan isn’t alone. This digestive treason has a name, lactose intolerance. And if you have ever found yourself searching things on Google like “why am I suddenly lactose intolerant?” and what is happening to my body after drinking milk?”, you have come to the right place.

So, before we answer that, grab your lactose-free coffee, because we are about to crack this dairy drama with equal parts facts, fun, and some survival tips.

Let's start!!

What is Lactose Intolerance?

Lactose intolerance is the inability to digest lactose, a natural sugar found in milk and dairy products. This occurs when your small intestine doesn’t produce sufficient lactase, an enzyme responsible for breaking down lactose.

Without lactase, undigested lactose passes into the colon and ferments, causing those unpleasant symptoms.

Is it an allergy?

Lactose intolerance is not an allergy or the same as a milk allergy, which involves your immune system. Lactose intolerance is a digestive problem, not an allergic response.

Lactose Intolerance Symptoms

Here are the most common lactose intolerance symptoms that may occur within 30 minutes to 2 hours after sipping dairy:

• Bloating
• Gas
• Diarrhea
• Abdominal cramps
• Rumbling stomach
• Nausea

Not every individual experiences all these symptoms, and the severity can differ depending on how much lactose they have consumed.

Lactose Intolerance Causes

There are different causes of lactose intolerance, which can be primary, secondary, or congenital. Here are these:

• Primary (Genetic) – As people age, their lactase formation naturally declines in this type.
• Secondary (Temporary) - Occurs due to conditions affecting the small intestine, like gastroenteritis, Crohn’s disease, or a long course of antibiotics. In some cases, it is reversible once the underlying condition recovers.
• Congenital (Rare) - Some babies are born without the ability to produce lactase. However, this is quite rare and is usually determined soon after birth.

Why Am I Suddenly Lactose Intolerant?

It is a common and confusing concern for many grown-ups. You were fine your whole life, then suddenly, cheese feels like betrayal. Here are some possible reasons:

• You are ageing, even by your late 20s or 30s, your lactase levels decline
• A stomach or intestinal infection
• Underlying gut issues, such as celiac or IBS
• Extended use of antibiotics
• Lifestyle or diet modifications that exposed this intolerance

How to Treat Lactose Intolerance?

While there’s no cure for lactose intolerance, it’s very manageable. Here’s how you can manage:

• Lactase Enzyme Supplements: Pop a tablet before eating dairy. It helps break down lactose so your body doesn’t have to. Yoy can easily find them in pharmacies.
• Switch to Lactose-free or Plant-Based Products: Go for lactose-free milk, cheese, and yoghurt, almond, soy, oat, coconut milk, vegan cheese and butter substitute.
• Track What You Eat: Monitor a food diary to find your threshold. Some people can tolerate yoghurt or hard cheese but not milk.
• Consult a Doctor for Diagnosis: This might include a hydrogen breath test, a lactose tolerance blood test, and a stool pH test (for children)

Pro tip: If you have health insurance, check if it covers diagnostic tests or a consultation with a gastroenterologist or nutritionist. Mostly best health insurance plans in India now include dietitian support as part of wellness benefits.

Home Remedies for Lactose Intolerance: Natural Support, Not Magic

Firstly, remember that home remedies for lactose intolerance won’t cure the condition, but they may relieve discomfort:

• Probiotic-rich foods (like kimchi or probiotic capsules) to support gut health
• Fennel seeds post-meals to ease bloating
• Ginger tea to ease cramps
• Turmeric and black pepper milk with almond or oat milk to reduce inflammation.

How to Reduce Lactose Intolerance Effects?

Here is how you can reduce the effects of lactose intolerance:

• Select dairy in small amounts
• Choose fermented dairy like yoghurt that has lower lactose
• Incorporate dairy with meals, not on an empty stomach
• Try aged cheeses like cheddar or Parmesan, which are low in lactose
• Stay hydrated

How to Prevent Lactose Intolerance Symptoms?

While you can’t always prevent the condition itself, you can prevent the lactose intolerance symptoms:

• Read labels carefully
• Always carry lactase tablets
• Enlighten your family/cook about your dietary needs
• Inform your server when eating out
• Keep plant-based options at home for backup

Quick Puzzle: Test Your Lactose Intolerance IQ!

Select the correct options based on what you read:

1. What enzyme breaks down lactose in the body?

A) Insulin

B) Lactase

C) Amylase

2. Which of these is NOT a lactose intolerance symptom?

A) Bloating

B) Skin rash

C) Diarrhoea

3. What is a common lactose-free milk alternative?

A) Soy milk

B) Cow milk

C) Condensed milk

4. Can lactose intolerance be cured permanently?

A) Yes, with surgery

B) No, but it can be managed

C) Only if you stop all dairy forever

Let's see the answers now:

1) Lactase

2)Skin Rash

3) Soy milk

4) No, but it can be managed

So, if you have got all these answers, then Voila!! You are an expert in lactose intolerance IQ!

Final Scoop!

Living with lactose intolerance symptoms doesn’t mean you have to miss out. With the proper information, lifestyle shifts, and a little support, you can eat comfortably and confidently.

Ditch the discomfort, not the fun. Your gut deserves peace!

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.