Lactose Intolerance — Symptoms and Solutions
Lactose = milk sugar. Lactase enzyme digests it. Genetically declines in adulthood — especially Asian, African, Mediterranean populations. Symptoms: bloating, gas, diarrhea, cramps (1-3 hr after).
Test
Hydrogen breath test — fermenting bacteria produce hydrogen after lactose intake. Or 2-week lactose elimination + symptom relief.
Solutions
Lactose-free milk (lactase enzyme added). Plant milk (almond, soy, oat — fortified D + B12 + calcium). Hard cheese (very low lactose). Yogurt (probiotics digest most lactose). Lactase tablet (before meals). Gradual exposure — gut flora adapts, small doses tolerated.
Frequently Asked Questions
I tolerate yogurt — why?▼
Yogurt fermentation breaks down most lactose. Hard cheese same — fresh cheese has more lactose.
Scientific References
- Shaukat A (2010) Lactose intolerance. Ann Intern Med.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.