Lactose intolerance is a common digestive issue that affects a significant portion of the world’s population. As per a Lancet study titled ‘Country, regional, and global estimates for lactose malabsorption in adults,’ 68% of the world’s population suffers from lactose malabsorption, which occurs when the enzymes in the small intestine are not enough to break down lactose. Simply put, ‘Lactose intolerance is when your body can't break down or digest lactose due to a lack of enzyme lactase. Lactose is a sugar found in milk and milk products,’ shared Johns Hopkins Medicine. They further informed that people who suffer from lactose intolerance experience belly cramps and pain, nausea, bloating, gas, and diarrhoea upon consuming milk and milk products, unfortunately having to give it up entirely to prevent such discomfort.
However, while talking to the team of OnlyMyHealth, Dr M Gayathri, Senior Clinical Dietician, Apollo Hospitals, Hyderguda, Hyderabad offered up some good news, “If you suffer from lactose intolerance, there is no need to give up milk entirely.”
How To Drink Milk If You Are Lactose Intolerant?
Explaining the specifications of lactose intolerance, Dr Gayathri shared, “It can affect people of any age group, even though it is mostly seen in infants, and the symptoms are different from person to person. Usually, lactose intolerance runs in families but it can also be caused as a result of abdominal infections.”
Also Read: How Is Lactose-Free Milk Different From Regular Milk: Are There Any Benefits?
Unfortunately, lactose intolerance can’t be cured but the symptoms can be controlled with dietary changes, said Dr Gayathri. Explaining why it is crucial to control lactose intolerance so you don’t have to avoid milk, she added, “Calcium is crucial for growth and bone health. Since milk is a prime source of calcium, lactose intolerant people must find ways to include milk in their diet.”
Sharing some ways to acclimate your digestive system to better absorb milk and not exhibit the uncomfortable symptoms of lactose intolerance, Dr Gayathri shared:
- One of the easiest solutions is to opt for lactose-free milk. This milk is treated with the lactase enzyme, breaking down lactose into more easily digestible sugars. It tastes just like regular milk but without the digestive discomfort.
- You can opt for alternatives like soya milk, almond milk, oat milk, and coconut milk.
- Milk can also be added to other foods, or consumed in the form of cheese and yoghurts that have a lower lactose content. The bacteria used in the fermentation process consume much of the lactose. However, tolerance levels vary, so it's important to experiment cautiously.
- For some individuals, gradually increasing dairy intake can also help build tolerance over time. Start with small amounts and see how your body responds.
- To meet your calcium quota, include dark green leafy vegetables, fish edible with bones, nuts, almonds and seeds in your diet.
In conclusion, living with lactose intolerance doesn't mean you have to forego the pleasures of milk and dairy products. With the right strategies and a little experimentation, you can continue to enjoy a wide range of delicious and nutritious options. Just keep in mind to read labels before purchasing to check for hidden sources of lactose. It will also be beneficial for you to consult a dietician or a nutritionist to help you create a personalised meal plan that accommodates your lactose intolerance while ensuring you get the necessary nutrients.
Above all, listen to your body. Pay attention to how different dairy products affect you and adjust your diet accordingly. What works for one person with lactose intolerance might not work for another, so it's essential to find the approach that suits you best. So, go ahead and raise a lactose-free glass of milk, savour that dairy-free ice cream, and explore the world of dairy alternatives to find your perfect match.