How to know if you’re lactose intolerant?

How to know if you’re lactose intolerant?  Lactose intolerance is one of the most common digestive conditions, affecting millions of people around the globe. In fact, research estimates that around 68 percent of the whole world’s population experience symptoms. If you tend to have discomfort after consuming dairy products, you may be one of them.

What is lactose intolerance?

Lactose intolerance essentially means that your body cannot properly break down lactose – a type of sugar found in milk or daily products. In order for you to digest lactose properly, your small intestine should produce a digestive enzyme called lactase, responsible for breaking this sugar down. People who are lactose intolerant typically do not produce enough lactase.

For most people, lactose intolerance develops naturally with age, as lactase production tends to decrease over time. This could happen at any point throughout your life, although in some parts of the world people are more likely to develop it from a young age. This is typically the case in Africa or Asia, where dairy is not as common in people’s diets.

In some cases, lactose intolerance can develop due to an injury or an illness, like an inflammatory bowel disease. A small percentage of people may also be born with a genetic disorder where little to no lactase is produced from birth.

Recognising the symptoms

The symptoms of lactose intolerance usually appear 30 minutes to 2 hours after consuming dairy products or any foods containing lactose. The most common symptoms are:

• Bloating and abdominal cramps

• Lots of gas

• Diarrhoea

• Nausea

• Rumbling or gurgling sounds in the belly

These symptoms can range from mild discomfort to more extreme pains, depending on your tolerance level and the amount of lactose you’ve consumed. It’s important to note that intolerance is not the same as an allergy. If you experience an allergic reaction like hives or itching, you must see a doctor.

Additionally, certain dairy products have less lactose in them than others. For example, milk and cream may affect you more than eating mature cheese. The easiest way to find out if you have lactose intolerance at home is simply through test and trial. You can try temporarily eliminating all dairy products out of your diet and see if your symptoms disappear.

Managing lactose intolerance

Lactose intolerance can have negative effects on your life. The good news, however, is there are various ways to manage the symptoms:

Diet adjustments

The most obvious way to manage lactose intolerance is by consuming less lactose all together. Try and lower the portions of dairy products you eat and replace cow’s milk with a plant-based alternative. Moreover, enjoy dairy products that affect you less, like Cheddar and Parmesan instead of Brie and Camembert. The majority of people can keep consuming lactose in small amounts, without having constant symptoms.

Lactose-free products

If you simply cannot say no to dairy desserts or cow’s milk, luckily there are many lactose-free alternatives available today. Lactose-free milk or yogurt, for example, are made from normal cow’s milk and taste nearly identical. Similarly, have a look at vegan food sections for delicious food alternatives.

Lactase enzyme supplements

Lastly, if you have no other choice but to consume a dairy product, you may also take lactase enzyme supplements. Typically in the shape of pills, these supplements help you digest lactose by giving you the lactase that your body lacks. You can take these pills before or right after your meal, and it should completely eliminate your symptoms.

Conclusion

Lactose intolerance is not dangerous, but it can be very uncomfortable in your day-to-day life. Learning more about this condition and making the right adjustments will help you enjoy your favourite foods with no discomfort.