What is Lactose Intolerance?

Lactose is the natural sugar found in milk and dairy products. Normally, our bodies use an enzyme called lactase to break lactose down into simpler sugars, glucose and galactose, which can then be absorbed easily.

As we grow older, many of us produce less lactase. When lactose isn't broken down properly, it travels undigested into the colon. There, it ferments and produces gas, leading to symptoms like bloating, cramps, and discomfort. These signs usually appear within 30 minutes to two hours after consuming dairy.

Primary Lactose Intolerance

This is the most common type and is linked to genetics. After infancy, the body naturally produces less lactase, the enzyme needed to digest lactose. Over time, this gradual decline makes it harder to tolerate dairy. The pace of this change varies from person to person and even across populations, depending on how much dairy was historically part of their diet. Understanding what is lactose intolerance often begins here, since this type explains why symptoms appear later in life.

Secondary Lactose Intolerance

Secondary intolerance develops when the small intestine is affected by illness or injury. Conditions such as Crohn's disease, celiac disease, or other inflammatory issues can damage the cells that produce lactase. As a result, lactose digestion becomes difficult until the underlying condition is treated or managed. This type often brings on noticeable lactose intolerance symptoms like bloating, cramps, and diarrhoea after consuming dairy.

Congenital Lactase Deficiency

This is the rarest and most serious form. Babies born with this inherited condition cannot produce lactase. Without immediate dietary intervention, they may face severe complications such as dehydration and weight loss. Early diagnosis is crucial, since the signs of lactose intolerance in infants can be severe and require urgent medical attention.

Is Lactose Intolerance the Same as a Milk Allergy?

Lactose intolerance is a digestive issue, while a milk allergy is an immune system reaction.

In lactose intolerance, the body struggles to process lactose because of low lactase levels.

In milk allergy, the immune system reacts to milk proteins as if they were harmful, which can cause more serious symptoms.

How Can You Relieve Lactose Intolerance Symptoms?

The discomfort from lactose intolerance usually fades on its own. The best way to prevent it is to limit or avoid lactose-containing foods. Since the body cannot be trained to produce more lactase, dietary adjustments are the most effective solution.

Some people find relief by taking lactase enzyme supplements before eating dairy. These help break down lactose, making digestion easier, and allowing occasional enjoyment of dairy without discomfort.

How Do You Test for Lactose Intolerance?

Doctors often recommend tests such as:

Hydrogen Breath Test: Measures hydrogen levels in your breath after drinking a lactose-rich liquid. Higher hydrogen indicates fermentation due to undigested lactose.

Lactose Tolerance Test: A blood test that compares sugar levels before and after consuming lactose.

If formal testing isn't possible, a simple lactose-free diet trial for one to two weeks can help confirm whether symptoms improve.

Can you eat dairy if you have lactose intolerance?

Many people with lactose intolerance can still enjoy some dairy in moderation. The key is to experiment and notice what foods and amounts trigger your symptoms.

• Start with small portions spread throughout the day.
• Choose aged, hard cheeses such as cheddar, Swiss, or Parmesan, which contain less lactose.
• Try yoghurt with live cultures, as probiotics can help with digestion.
• Limit milk, soft cheeses, and ice cream, since they are higher in lactose.
• Always check food labels, as many processed items include hidden milk products.

Keeping a food diary can help you track which foods and amounts work best for you.

Ways to reduce lactose intake

Drink lactose-free milk, which provides the same nutrients as regular milk.

Opt for alternatives like almond, soy, or oat milk. For instance, Japri Foods offers coconut milk tea and coffee premixes that are both dairy-free and convenient, making them a simple swap for everyday routines.

Use over-the-counter lactase enzyme products before consuming dairy to aid digestion.

If you cut back on dairy, be sure to get calcium from other sources, such as:

• Broccoli
• Almonds
• Canned salmon with bones
• Leafy greens
• Fortified non-dairy milk