Lactose Intolerance 101: Symptoms, Causes, Lactose-Free Alternatives & More

Lactose intolerance is a common digestive condition that can cause significant discomfort if left untreated, including gas formation, cramping, bloating, nausea and diarrhoea. In this article, we'll discuss the causes and signs of lactose intolerance as well as some dairy alternatives you can incorporate into your diet. 

As Indians, our love for chai knows no bounds- it's a beverage most cannot live without. Nevertheless, it's important to remember that many people have to skip out on the dairy aspect of their tea. This is because lactose intolerance is a prevalent condition in which the body can't process lactose-containing foods such as milk and cheese. As a result, it may lead to unpleasant symptoms. In this article, we'll dish out everything there is to know about lactose intolerance - from what causes it to how it can be diagnosed and managed through simple changes in your dietary habits and lifestyle.  

Symptoms of Lactose Intolerance

Symptoms of lactose intolerance typically appear within 30 minutes to 2 hours of consuming dairy products and can range from mild to severe. The severity of symptoms depends on the individual's level of lactose intolerance and the amount of lactose consumed. Common lactose intolerance symptoms include:

• Bloating
• Gas
• Diarrhoea
• Abdominal cramps
• Nausea
• Vomiting

Causes of Lactose Intolerance

Lactose intolerance is caused by a deficiency of lactase, an enzyme produced by the small intestine that breaks down lactose into simpler sugars that the body can absorb. This deficiency results in undigested lactose passing into the large intestine (colon). The bacteria present in the intestine then break down lactose and produce gas and fluid, which can cause symptoms of lactose intolerance. 

Other factors that contribute to lactose intolerance include:

• Genetics - Genetic disorders like congenital lactase deficiency can result in reduced levels of lactase in the small intestine and impaired lactose absorption.
• Age- Lactase production tends to decrease with age, making lactose intolerance more common in older adults.
• Medical conditions- Certain medical disorders, such as celiac disease or inflammatory bowel disease, can damage the small intestine and reduce lactase production.

Foods to Eat and Avoid

Managing lactose intolerance involves avoiding or limiting dairy products that trigger symptoms. Here are a few foods to avoid with lactose intolerance:

• Milk, like cow’s milk, goat milk
• Cheese 
• Ice cream
• Whipped cream
• Baked goods like cakes, cupcakes
• Processed foods like salad dressings, instant soups or noodles (like macaroni and cheese)

You can incorporate the following nutritious foods into your diet for lactose intolerance:

• Cereals and millets: Barley, buckwheat, quinoa, wheat, oats
• Legumes: Rajmah, dal, Bengal grams, soybeans
• Non-veg food: Chicken, mutton, eggs
• Fruits: Apples, oranges, grapes, pineapples, mangoes
• Vegetables: Onions, amaranth, spinach, carrots
• Seafood: Tuna, mackerel, salmon, sardines, clams
• Nuts: Almonds, walnuts, pistachios, cashews
• Seeds: Chia seeds, flax seeds, sunflower seeds, pumpkin seeds

Lactose-Free Alternatives

Lactose intolerance does not mean having to give up on your favourite treats. There are plenty of options out there that can satisfy your cravings without causing any harm to your body. Some popular dairy alternatives include:

• Soy milk: Soy milk is obtained from soybeans and is a good source of protein. It’s perfect for preparing tea, coffee, milkshakes and smoothies. Indulge in a delicious papaya milkshake or oatmeal porridge made with soy milk.
• Almond milk: This is made from almonds and is also a good source of vitamin E. Prepare a refreshing matcha almond milk as a tasty evening treat.
• Rice milk: Rice milk is a good source of carbohydrates and is often fortified with calcium and manganese.
• Oat milk: Oat milk is derived from oats and is a good source of fibre.
• Calcium-fortified plant-based yoghurts and cheeses- These products are made from plant-based sources and are fortified with calcium to provide similar nutrients to dairy products.

Apart from this, here are a few strategies you can implement for managing lactose intolerance:

• Reading food labels carefully- Pay attention to ingredient lists and look for hidden sources of lactose, such as whey, milk solids, or casein.
• Consuming lactose-free dairy products- These products have lactose removed, allowing lactose-intolerant individuals to enjoy dairy without symptoms.
• Taking lactase supplements- These supplements contain the enzyme lactase, which can help break down lactose in the digestive system. Consult a healthcare practitioner before taking these.

Conclusion

You might not realise the consequences of lactose intolerance until your stomach rebels against you. Fortunately, numerous options are available to replace dairy products. From delectable soymilk to creamy plant-based yoghurt, there are endless alternatives to suit your cravings. Before diving into these foods for lactose intolerance, it's essential to consult a healthcare practitioner who can evaluate your lactose intolerance level and provide personalised dietary advice. It’s time to find new and creative ways to explore delicious non-dairy options that will satisfy even the pickiest palate!