Raise your hand if your digestive system has been personally victimized by dairy products. If your hand is up, you’re not alone. In fact, you are in the majority of people not just around your country, but around the world. The thing is with lactose intolerance is that it affects everyone differently. For some people it is quite severe. For others, effects are felt only after consuming large amounts of lactose-containing dairy products or products that are particularly high in lactose. If you are a milk, cheese, yogurt, and otherwise dairy lover, this is everything you need to know about lactose intolerance, the common signs and symptoms, and how to manage it.
All About Lactose and Lactose Intolerance
Lactose is a sugar found in milk and dairy products, which come from cow’s milk. It is made up of two smaller sugars: glucose and galactose. Some people have a condition called lactose intolerance, which means their bodies struggle to digest lactose. This happens because they don’t have enough of the enzyme called lactase, which helps break down lactose into those two smaller sugars. About 65% of people around the world are affected by this condition, and its occurrence varies among different ethnic groups.
The 8 Common Signs that You May Be Lactose Intolerant
You might be surprised to learn that 65% is a huge number! So, why do so many people still eat milk and dairy products? It’s because lactose intolerance can vary a lot. Some people can’t handle any lactose at all, while others might only have mild reactions that they barely notice. Here are eight common signs of lactose intolerance. If you notice any of these symptoms after eating dairy, you might not digest lactose as well as you think.
1. Diarrhea
Diarrhea is one of the most frequent signs of lactose intolerance. It can happen when lactose that hasn’t been digested makes the colon acidic, which increases the amount of water in the stools, leading to diarrhea. This doesn’t always mean you’ll have severe or long-lasting diarrhea. Sometimes, it could just be that your first couple of trips to the bathroom are a bit looser, or you might feel a stronger urge to go after eating dairy.
2. Constipation
If you’re not dealing with diarrhea, you might be facing the opposite issue. People who are lactose intolerant can also suffer from constipation. This happens because the methane produced from undigested lactose slows down how the intestines work. It can be quite uncomfortable, and if you stay constipated for too long, it could lead to more serious health issues.
3. Flatulence
When bacteria in the colon break down undigested lactose, they create gases like hydrogen, carbon dioxide, and methane. This can cause bloating, stomach pain, and a lot of gas. Not only is this uncomfortable, but it can also be really embarrassing. Pay attention to how your body feels after eating foods with lactose compared to those without it to see if you notice more gas.
4. Bloating
Feeling bloated is never pleasant. When lactose is fermented in the intestines, it releases gases that can lead to bloating, which is a common issue for those who are lactose intolerant. For many women, this can get worse during their menstrual cycle, as they may experience more bloating at certain times of the month. Feeling bloated can be distressing, especially when it comes to body image. The best way to avoid this discomfort might be to steer clear of dairy products.
5. Abdominal Pain
Lactose intolerance can lead to stomach pain because of fermentation and gas buildup in the colon, which can cause discomfort and cramps in your belly. This connects to the earlier symptoms we talked about: diarrhea, constipation, gas, and bloating. Depending on how your body reacts to lactose, this can be very painful. It’s important to get any pain like this, along with the other symptoms mentioned, checked by your doctor, especially if they keep happening.
6. Nausea
Some people react strongly and quickly to lactose. In these situations, it seems like their body is trying to get rid of the lactose before it even moves through the digestive system. Severe lactose intolerance can make you feel nauseous and may even lead to vomiting because your body doesn’t like lactose-containing foods. If this happens to you, it’s best to listen to your body and, if possible, let it out.
7. Headaches/Migraines
Headaches and migraines can be connected to food intolerances, including lactose intolerance. Some research indicates that dairy products might trigger migraine attacks in certain people. This can be tricky to figure out, so it’s a good idea to keep a food journal where you note how you feel throughout the day and after meals. This can help you see patterns and determine if lactose is causing your headaches and migraines.
8. Fatigue
Fatigue is a common symptom of food sensitivities and allergies, like lactose intolerance. This tiredness happens because your body’s immune system reacts when you eat foods that contain lactose. When you consume something your body doesn’t like, it has to work harder to break it down and get rid of it, which uses up more energy and leaves you feeling drained throughout the day.
What You Can Still Consume
Even if you’re lactose intolerant, there are some dairy products you might still enjoy since they have less lactose. These include aged cheeses like cheddar, Swiss, and Parmesan, as well as butter and lactose-free milk and yogurt. Fermented dairy products, such as certain cheeses and yogurts, often don’t cause the same problems as regular dairy. However, how well you tolerate these foods can vary from person to person.
Dairy Alternatives
If you’re lactose intolerant or just want to avoid dairy, there are many alternatives available. Popular options include soy milk, almond milk, coconut milk, and oat milk, all of which are lactose-free. You can also find cheeses made from ingredients like soy and nuts. Additionally, there are non-dairy versions of yogurts and kefir, such as those made from coconut. If you really love dairy, you might want to ask your doctor about digestive aids that come in pill form. These can help your body process dairy better when you eat it.
The Bottom Line
Recognizing the signs and symptoms of lactose intolerance can help people handle their condition better by making smart food choices. This could involve choosing the right dairy substitutes or trying over-the-counter digestive products. If you think you might be lactose intolerant, it’s a good idea to talk to a healthcare expert for an accurate diagnosis and advice on how to manage it.