What is Lactose Intolerance?
Lactose intolerance is a common digestive condition where the body is unable to properly digest lactose, the sugar found in milk and dairy products. This is due to a deficiency in the enzyme lactase in the small intestine.
Common Symptoms
Symptoms usually appear shortly after consuming dairy and include:
- Bloating and gas
- Abdominal cramps
- Diarrhea and Nausea
The intensity varies depending on the amount of lactose consumed and the individual’s lactase level.
How to Manage It
Managing lactose intolerance doesn’t necessarily mean giving up all dairy. You can:
- Choose lactose-free dairy products
- Try plant-based milks like almond, oat, or soy
- Use over-the-counter lactase enzyme supplements
Maintaining Balanced Nutrition
To avoid deficiencies when cutting back on dairy, replace lost nutrients with:
- Leafy green vegetables like spinach and broccoli
- Fortified plant-based milks
- Regular sunlight exposure or vitamin D supplements