Lactose Intolerance: What You Need to Know and How to Handle It

Ever felt uneasy after drinking milk or eating cheese? You might be lactose intolerant, which means your body struggles to digest the sugar found in dairy, called lactose. When lactose isn’t broken down properly, it can cause bloating, stomach pain, gas, and sometimes diarrhea. These symptoms can pop up anywhere from a few minutes to a couple of hours after eating dairy.

What Causes Lactose Intolerance?

The root cause is usually a shortage of lactase, the enzyme that breaks lactose down in your small intestine. Some people naturally produce less lactase as they age, while others may lose it after gut infections or due to genetics. It’s more common in certain ethnic groups, like people of East Asian, African, or Native American descent.

Unlike a milk allergy, lactose intolerance isn’t an immune reaction. It’s all about the digestive system struggling to handle lactose, so symptoms mostly revolve around your gut.

Easy Ways to Manage Lactose Intolerance

The good news? You don’t have to give up dairy completely. Many folks find they can handle small amounts of lactose without trouble—like a bit of cheese or yogurt. But if you know dairy hits you hard, switching to lactose-free products can help. These foods have the lactose broken down already, so your tummy stays happy.

Plant-based alternatives like almond, soy, or oat milk are also great options to consider. Plus, some over-the-counter lactase pills can make it easier to enjoy dairy without symptoms. Just take them before eating.

Pay attention to your body and experiment. Sometimes mixing foods or eating dairy with other meals slows digestion and reduces symptoms. And if you’re unsure, talking to a healthcare professional can help you figure out what works best.

Living with lactose intolerance doesn’t have to be a pain. With a few changes and a bit of attention to what you eat, you can keep enjoying meals without stomach troubles. Consider this your practical guide to understanding lactose intolerance and making peace with dairy.