Dealing with Lactose Intolerance: An In-Depth Guide for Lactose Intolerant Individuals

Are you lactose intolerant? Do you find yourself feeling nauseous just after a small bite of cheese? Discover ways to manage lactose intolerance, explore alternative options, and understand the distinctions between lactose intolerance, milk protein allergy, and dairy sensitivity. Whether you are seeking symptom relief or wish to identify the root cause of your discomfort, this comprehensive guide provides actionable steps and expert recommendations.

Understanding Lactose Intolerance

Lactose intolerance is a common condition where your body is unable to properly digest lactose, a sugar found in milk and milk products. This can lead to symptoms such as nausea, bloating, diarrhea, and abdominal pain. For some, even small amounts of lactose-containing foods can trigger these reactions.

Managing Lactose Intolerance

Choosing the Right Cheeses

Certain types of cheese contain less lactose than others, making them easier to tolerate. Start with low-lactose cheeses such as:

Gouda Camel milk cheese Goat cheese Cheddar

These cheeses have lower lactose content compared to others, such as cottage cheese or milk-based cheese. If even these options cause discomfort, consider switching to cashew cheese or coconut cheese for a while.

Introducing Intermittent or Prolonged Fasting

Some individuals find that avoiding dairy products for a prolonged period (such as several weeks or months) helps reduce symptoms. After a break from dairy, you can reintroduce low-lactose foods and observe how your body reacts.

Evaluating Other Alternatives

Not all dairy products contain lactose. Cheese, for instance, usually has minimal lactose, making it a more tolerant option. However, if your symptoms persist, consider the possibility of sensitivity to casein (a protein in dairy) or dairy fat.

Many people with food sensitivities opt to eliminate problematic foods from their diet entirely. If your problem could be related to other food sensitivities, such as allergies to fish, seafood, nuts, legumes, and bananas, you may also want to eliminate these from your diet.

Using Lactase Enzymes and Dietary Changes

If you are experiencing lactose intolerance symptoms, you can try taking lactase enzyme pills with your meals. These supplements help break down lactose, potentially reducing symptoms. Additionally, pursuing a meat-based diet and avoiding dairy for a while can be beneficial.

Exploring Other Causes

If lactose avoidance does not help, you might consider other causes of your symptoms. For instance:

Milk protein (casein) allergy: Some individuals have an allergic reaction to milk proteins, which can cause similar symptoms to lactose intolerance. Fat sensitivity: The fat content in dairy products can also cause gastrointestinal discomfort. If your symptoms persist, reducing your dairy fat intake might provide relief. Liver or gallbladder issues: If lactose avoidance does not change your symptoms within two months, it may be worth checking your liver or gallbladder for any underlying issues. Mold allergy: If you only experience symptoms with cheese and not other dairy products, you might be reacting to mold (often used in the cheese-making process).

A Professional Diagnosis

In advanced countries, healthcare professionals can help you determine the underlying cause of your symptoms by conducting lab tests and prescribing appropriate treatments. Lactose intolerance and milk protein allergy are distinct conditions, and identifying the specific cause is crucial for effective management.

Remember, it is essential to consult with a healthcare provider to determine whether your symptoms are due to lactose intolerance, milk protein allergy, or another underlying condition. A proper diagnosis can lead to better symptom management and a more comfortable daily life.

Sam Arora, MSc Food Science U of Guelph, Canada | MSc Dairy Science U of Punjab, India