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Lactose intolerance is a condition where the body struggles to properly digest lactose, which is a sugar found in milk and dairy products. The symptoms of lactose intolerance can vary in intensity. Usually manifest within a few hours after consuming foods or drinks with lactose. Common signs include;
- Abdominal bloating; Excessive gas production, in the stomach and intestines can lead to bloating.
- Diarrhea; Undigested lactose can draw water into the intestines resulting in watery stools.
- Gas; Lactose that remains undigested in the colon can be fermented by bacteria leading to gas formation and flatulence.
- Abdominal cramps and pain; The increased gas levels and bowel movements can cause discomfort or cramping in the area.
- Nausea; Some individuals may experience feelings of queasiness after consuming foods containing lactose.
- Urgency; There might be an urgent need for a bowel movement following consumption.
To manage lactose intolerance, dietary adjustments are typically necessary along with use of lactase supplements.
Here are some tips, for managing lactose intolerance. Limit or avoid dairy products; Cutting down on or eliminating foods and beverages that contain lactose from your diet is highly effective, in managing lactose intolerance.
- Opt for lactose options; Many grocery stores offer dairy products that are specifically labeled as lactose free. These products have been treated with an enzyme called lactase which helps break down the lactose.
- Consider using lactase supplements; Over the counter lactase supplements can be taken before consuming foods or drinks that contain lactose. It’s important to follow the recommended dosage provided on the package.
- Explore non dairy alternatives; Non dairy milk options like almond milk, soy milk and coconut milk are often well tolerated by individuals with intolerance.
- Be aware of sources of lactose; Some processed foods and medications may contain amounts of lactose. It’s crucial to read labels and consider discussing any medications with your healthcare provider.
- Gradually reintroduce dairy; Some people find that they can tolerate amounts of dairy without experiencing symptoms. If you’re interested gradually reintroducing dairy into your diet may help you determine your personal tolerance level.
- Maintain a diet; Since dairy products are a source of calcium and vitamin D it’s important to ensure you’re getting enough of these nutrients from other sources, in your diet.
You can get these nutrients from foods that are not derived from dairy, such, as products, leafy vegetables and supplements if necessary.
If you believe you might have intolerance it’s crucial to seek advice from a healthcare professional for a diagnosis and expert guidance, on how to manage your condition. They can assist you in devising a personalized strategy to reduce symptoms while ensuring you meet your requirements.
