How to Stop Being Lactose Intolerant: A Guide to Managing Symptoms

Introduction

Lactose intolerance occurs when the body has difficulty digesting lactose, a sugar found in milk and other dairy products. This can cause uncomfortable symptoms such as bloating, abdominal pain, flatulence, and diarrhea. It’s estimated that up to 75% of adults worldwide are lactose intolerant to some degree (1).

This article will provide an overview of how to stop being lactose intolerant. We’ll explore ways to avoid high-lactose dairy products, try lactose-free dairy alternatives, consume smaller amounts of dairy, add lactase enzyme tablets or drops, and talk to a nutritionist. By following these steps, people with lactose intolerance can manage their symptoms more effectively.

Avoid High-Lactose Dairy Products

The first step in managing lactose intolerance is to avoid high-lactose dairy products. Milk, cheese, and ice cream are all high in lactose and should be avoided if possible. People with lactose intolerance may also want to limit their intake of yogurt and butter, which contain smaller amounts of lactose.

Try Lactose-Free Dairy Alternatives

For people who want to keep dairy in their diet, there are several lactose-free alternatives available. Almond milk, soy milk, and coconut milk are all good substitutes for cow’s milk. They don’t contain any lactose and are generally well tolerated by people with lactose intolerance. Yogurt is another option, as it contains live cultures that can help break down lactose. Just make sure to look for yogurts labeled “lactose-free”.

Consume Smaller Amounts of Dairy

If you’re unable to completely eliminate dairy from your diet, you can still reduce your symptoms by consuming smaller amounts of dairy. Start by eliminating high-lactose products like milk and cheese. Then, gradually increase the amount of low-lactose dairy products like yogurt and butter over time. As you become more tolerant, you can slowly increase the amount of dairy you consume.

Add Lactase Enzyme Tablets or Drops

Another option is to take lactase enzyme tablets or drops before eating dairy products. These supplements contain lactase, an enzyme that helps break down lactose into simpler sugars. Taking them before eating dairy can help reduce the symptoms of lactose intolerance (2).

These supplements are available over-the-counter at most pharmacies and health food stores. Make sure to follow the instructions on the package for best results.

Talk to a Nutritionist

Finally, it’s a good idea to talk to a nutritionist about creating a diet plan without dairy. A nutritionist can help you identify other sources of calcium, protein, and other nutrients that are typically found in dairy products. They can also recommend lactose-free alternatives that are just as nutritious as regular dairy.

Conclusion

In conclusion, managing lactose intolerance doesn’t have to mean giving up dairy altogether. By avoiding high-lactose dairy products, trying lactose-free alternatives, consuming smaller amounts of dairy, taking lactase enzyme tablets or drops, and talking to a nutritionist, people with lactose intolerance can still enjoy many of their favorite foods while managing their symptoms.

If you’re living with lactose intolerance, remember that you don’t have to go it alone. Reach out to a doctor or nutritionist for help developing an individualized plan that meets your needs.