How to identify lactose intolerance: Symptoms, causes, and tips to manage
When lactose isn't properly digested, it can lead to uncomfortable symptoms like bloating, diarrhea, gas, and stomach cramps.
Many people experience lactose intolerance after consuming dairy products, making it essential to recognise these signs early. By adopting lactose-free diets, using lactase supplements, and choosing dairy alternatives, individuals can manage lactose intolerance and improve their overall well-being.
What is lactose intolerance
Lactose intolerance is the ability to digest lactose due to low levels of lactase, an enzyme produced in the small intestine. Lactase breaks down lactose into glucose and galactose, which the body can absorb. When lactase is insufficient, lactose remains undigested and ferments in the colon, causing symptoms.
Signs that you might be lactose intolerant
Symptoms typically appear within 30 minutes to 2 hours after consuming lactose-containing foods or drinks.
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Key symptoms include:
Bloating and abdominal pain:
Excess gas from fermentation causes bloating and cramps.
Diarrhea:
Undigested lactose draws water into the colon, leading to loose stools.
Gas and flatulence:
Fermentation produces gas, causing discomfort and flatulence.
Nausea:
Some individuals feel nauseous after eating dairy.
The severity of symptoms varies depending on how much lactose a person can tolerate.
Other possible symptoms
According to healthline, some case studies have reported additional symptoms linked to lactose intolerance, including:
Constipation
Headaches
Loss of concentration
Muscle and joint pain
Mouth ulcers
Urinary problems
Eczema
Causes and risk factors that contribute to lactose intolerance
Primary lactose intolerance:
The most common type, where lactase production decreases naturally with age.
Secondary lactose intolerance:
Caused by illness or injury to the small intestine (e.g., celiac disease, Crohn's disease).
Congenital lactose intolerance:
A rare genetic condition where babies are born without the ability to produce lactase.
Ethnicity:
Lactose intolerance is more prevalent in certain ethnic groups, including African, Asian, Hispanic, and Native American populations.
Ways to manage lactose intolerance
Though lactose intolerance is not curable, it can be managed effectively:
Dietary adjustments:
Limit or avoid high-lactose foods like milk, soft cheeses, and ice cream.
Lactase supplements:
Enzyme pills taken before consuming dairy help digest lactose.
Lactose-free products:
Many dairy alternatives and lactose-free milk options are available.
Calcium intake:
Ensure sufficient calcium from non-dairy sources like leafy greens, fortified plant milks, and supplements
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