Lactose Intolerance: Causes, Symptoms, and Smart Ways to Manage It

Lactose intolerance is a common digestive condition that affects millions of people worldwide. It occurs when the body is unable to properly digest lactose, a sugar found in dairy products such as milk, cheese, and yogurt. This happens due to a deficiency of lactase, an enzyme produced in the small intestine that helps break down lactose for proper absorption.

What Causes Lactose Intolerance?

Lactose intolerance is primarily caused by a decline in lactase production, which can happen due to several reasons:

• Primary Lactose Intolerance: This is the most common type and develops naturally with age. As people grow older, their lactase levels decrease, making it harder to digest dairy.
• Secondary Lactose Intolerance: This occurs due to an injury or illness that affects the small intestine, such as infections, celiac disease, or Crohn’s disease.
• Congenital or Developmental Lactose Intolerance: In rare cases, babies are born with a genetic condition that prevents them from producing lactase from birth.

How to Manage Lactose Intolerance

While there is no cure for lactose intolerance, there are several ways to manage it effectively:

• Limit Dairy Intake: Reduce or avoid foods high in lactose, such as milk, soft cheeses, and ice cream.
• Try Lactose-Free Alternatives: Opt for lactose-free milk, almond milk, coconut milk, or soy-based dairy products.
• Take Lactase Supplements: Over-the-counter lactase enzyme tablets can help digest lactose when consuming dairy.
• Eat Dairy in Small Amounts: Some people can tolerate small portions of dairy with meals.
• Focus on Calcium-Rich Foods: Ensure adequate calcium intake through leafy greens, nuts, tofu, and fortified non-dairy products.

By understanding your body's tolerance levels and making simple dietary adjustments, you can manage lactose intolerance effectively while maintaining a balanced diet.