Lactose intolerance – all you need to know and tips to help

Have you or someone you know had that uncomfortable belly grumble after a bowl of ice cream? If so, you may have a lactose intolerance. This blog post will talk about why going lactose free could be a game-changer for you. I’ll explore what lactose intolerance is, why it happens, and what you can do about it. Whether you’re curious about the science behind it or looking for practical tips, I’ve got you covered. I recently became lactose intolerant, so I know how hard it can be, but also the tips to help! Of course, always speak to a doctor or nutritionist before making big changes to your diet if you are unsure of the cause of an intolerance.

What is Lactose Intolerance?

Lactose intolerance is when your body says “no thanks” to milk and dairy products. This happens because your body has trouble breaking down lactose, a sugar found in milk. Normally, our bodies use something called the lactase enzyme to digest lactose. But if you don’t have enough lactase, lactose hangs around in your gut, causing all sorts of mischief.

Many people think they’re alone in this, but guess what? They’re not! Lactose intolerance is more common than you might think. It’s especially prevalent among certain ethnic groups, like those of Asian, African, and Native American descent. In fact, about 65% of people worldwide have a reduced ability to digest lactose after weaning.

Understanding lactose intolerance is the first step in figuring out how to manage it. If you can’t enjoy a cheesy pizza without regretting it later, there’s no need to worry, you’re definitely not the only one!

Why Do People Become Lactose Intolerant?

Ever wonder why some folks can down a milkshake with no problem, while others can’t even look at cheese without feeling queasy? It’s all about the lactase enzyme, or the lack of it. When we’re babies, we have plenty of lactase to help us digest our mothers’ milk. But as we grow older, especially after childhood, some of us make less lactase.

There are a few reasons why someone might become lactose intolerant. Some people are born with it due to genetics. Others might develop it later in life due to certain illnesses or injuries to their gut. In rare cases, temporary lactose intolerance can occur after a stomach infection. I believe my lactose intolerance is as a result of some medication I am on.

It’s important to note that lactose intolerance isn’t the same as a milk allergy. A milk allergy involves the immune system and can be serious, while lactose intolerance is more about digestive discomfort. If you suspect you’re lactose intolerant, it’s worth chatting with a healthcare professional to get the right diagnosis.

Common Symptoms of Lactose Intolerance

If you’ve experienced tummy troubles after dairy, you might be dealing with lactose intolerance. The symptoms can vary, but here are some common ones:

• Bloating: Your belly might feel full or puffy.
• Diarrhoea: An unpleasant but common symptom.
• Gas: You might feel gassy or have to toot more often.
• Stomach cramps: These can be painful and uncomfortable.
• Nausea: Sometimes dairy can make you feel like you want to throw up.

These symptoms usually start 30 minutes to 2 hours after eating dairy. The severity can depend on how much lactose you consume and how much lactase your body produces. Keeping track of what you eat and how you feel afterward can help you pinpoint if lactose is the culprit.

Testing for Lactose Intolerance

Think you might be lactose intolerant? You’re not alone, and there are ways to find out. Doctors have a few methods to test for lactose intolerance and help you figure out your next steps.

One common test is the hydrogen breath test. After drinking a lactose-heavy drink, doctors measure the amount of hydrogen in your breath. High levels can indicate that your body isn’t digesting lactose properly.

Another method is the lactose tolerance test, where your blood sugar levels are checked after drinking a lactose solution. If your blood sugar doesn’t rise, your body may not be breaking down lactose.

If you prefer a less scientific approach, an elimination diet can work too. This involves cutting out dairy for a while to see if your symptoms improve. Then, gradually reintroduce it to check if symptoms return. In my case the Dr was happy to agree that my elimination diet had found the culprit and I should just avoid lactose.

Benefits of a Dairy-Free Diet

Cutting out dairy might seem daunting, but the perks can be great for those with lactose intolerance. Here’s why a dairy-free diet can be beneficial:

• Less Discomfort: Say goodbye to bloating, cramps, and gas.
• Clearer Skin: Some people find that ditching dairy helps with acne.
• More Energy: Without digestive distress, you might feel more energetic.
• Exploring New Foods: Going dairy-free opens up a world of delicious alternatives.

Remember, a dairy-free diet isn’t just about removing foods—it’s about finding tasty new options to replace them. You might discover new favourites you didn’t know existed!

Exploring Lactose-Free Alternatives

Living lactose-free doesn’t mean missing out on your favourite foods. There are plenty of alternatives out there. Here’s a look at some popular options:

• Plant-Based Milks: Almond, soy, oat, and coconut milk are all great options. Each has its own unique flavour and texture.
• Lactose-Free Milk: It’s regular milk with the lactase enzyme added in, so you can enjoy it without the tummy troubles.
• Non-Dairy Yogurts: Made from almonds, coconuts, or cashews, these yogurts are creamy and delicious.
• Vegan Cheeses: They’ve come a long way and now taste pretty close to the real thing.

Experimenting with different brands and types can help you find the perfect fit for your taste buds and lifestyle. I have experimented and my favourites are as follows:

• Best plant based milk in coffee or on cereal – Oat milk
• Best vegan cheese to melt on a burger – Violife slices
• Best vegan cheese for in a sandwich – Violife slices
• Best Lactose Free cheese – Leerdammer (extremely low lactose but not vegan)
• Worst vegan cheese – Cathedral City Plant Based – it tastes ok but smells like smelly socks and really puts me off!
• Best alternative to butter or spread – Vitalite plant based.

Adapting to a Dairy-Free Lifestyle

Going dairy-free can be a big change, but with a little planning, it’s totally doable. Here are some tips to help you adapt:

• Read Labels: Dairy hides in places you might not expect, like some breads and sauces. Make sure to check ingredient lists.
• Plan Ahead: Meal prep and plan your snacks to avoid reaching for dairy when hunger strikes.
• Get Creative: Dairy-free cooking can be fun. Try new recipes and ingredients.

Remember, it’s okay to take it slow. Gradual changes can be more manageable and sustainable in the long run.

Surprisingly vegan snacks

I have found some items I was surprised to discover are vegan and as such lactose free that may help you out if you are just starting a lactose-free journey. Of course check for yourself as recipes can change!

• Jammie Dodger biscuits
• Oreo Biscuits (and often the supermarket brand similar ones)
• Lotus Biscoff biscuits
• Original Pringles
• Soreen
• Co-Op custard doughnuts
• Most sugared doughnuts
• Walkers Sensations Thai Sweet Chilli Crisps
• Fig Rolls

Cooking Tips for Lactose-Free Meals

Cooking without dairy might sound challenging, but it’s easier than you think. Here are some tips to keep your meals tasty and lactose-free:

• Use Spices and Herbs: These can add amazing flavour to dishes without the need for butter or cream.
• Experiment with Textures: Use ingredients like avocados or bananas to create creamy textures in desserts and smoothies.
• Find a Balance: Pair plant-based proteins with grains and veggies to create filling, satisfying meals.

By exploring new recipes and ingredients, you’ll find that lactose-free cooking can be both delicious and nutritious.

Dining Out While Lactose Intolerant

Eating out with lactose intolerance doesn’t have to be stressful. Here’s how to enjoy dining out without worrying about dairy:

• Research Menus: Check restaurant menus online before you go to see if they offer lactose-free options.
• Ask Questions: Don’t hesitate to ask your server about dairy-free choices or possible substitutions.
• Speak Up: If you’re unsure, it’s okay to mention your intolerance. Most restaurants are happy to accommodate dietary needs.
• Go Vegan: Remember all vegan options are lactose free.

With a little preparation, you can still enjoy social meals without the dairy drama.

The Importance of Balanced Nutrition

Cutting dairy doesn’t mean missing out on important nutrients. Here’s how to maintain a balanced diet:

• Calcium: Find it in leafy greens, fortified plant milks, and almonds.
• Vitamin D: Get it from sunlight, supplements, and fortified foods.
• Protein: Plenty of plant-based sources like beans, lentils, and tofu.

By paying attention to your nutrition and making informed choices, you can stay healthy and happy on a lactose-free diet.

Final Thoughts on Going Lactose Free

Choosing to go lactose free can feel like a big step, but it can lead to a happier, healthier you. Whether it’s reducing discomfort, discovering new foods, or feeling more energetic, the benefits are clear. With resources and support available, you’re not alone on this journey. If you’re considering this choice, remember to consult a healthcare professional for personalised advice.