Symptoms of Lactose Intolerance: Causes & Treatment Tips

Do you wonder, “Why does dairy hate me?” a lot, or do you feel bloated or uncomfortable after having a glass of milk or some yogurt? If this is the case, then what you are experiencing are the signs of lactose intolerance. It’s really common that people have these symptoms and don’t even realize it.

As an Indian, milk and tasty and completely non-negotiable foods like paneer, ghee, and dahi are practically part of our DNA, and it is so hard to give up on them. So we brush off lactose intolerance as “just a weak stomach” or “just something I ate.”

But let me help you out. If you realize the symptoms of lactose intolerance, you can actually manage it really smartly, without giving up on all the creamy and tasty paneer your mom makes.

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In this article, we will decode the signs of being lactose intolerant, and I will share some loopholes of what are the things that you can safely eat. So let’s dig in!

Signs of Being Lactose Intolerant

Lactose intolerance actually happens when your body doesn’t make enough lactase, which digests lactose and the sugar in dairy products. The symptoms of lactose intolerance show up within 30 minutes to a few hours after you have dairy. Here’s what to watch out for:

• Bloating and excessive gas after consuming dairy
• Stomach cramps
• Diarrhea
• Nausea after drinking milk or eating cheese
• Headaches or fatigue

Signs and Symptoms of Lactose Intolerance

The symptoms of lactose intolerance are mostly confused with some other digestive issues, like irritable bowel syndrome (IBS) or food allergies. The only thing different is that lactose intolerance happens only after you have dairy. If these signs happen daily, you really need to start listening to your body and make some changes to your diet.

Let me tell you the simplest way to confirm if you have lactose intolerance or not. All you have to do is stop having dairy for a few weeks and see if your symptoms go away. Another way is that you can try a lactose intolerance test, where your doctor will check how your body reacts to lactose.

Lactose Intolerance Diet:

To lighten the mood, let me share that you don’t have to stop dairy completely. So I will give you a smart lactose intolerance diet and give you some amazing safe alternatives.

Foods to Avoid:

• Milk (cow, buffalo, goat)
• Paneer, cream, condensed milk
• Ice cream, milkshakes, creamy desserts

Safe Alternatives:

• Lactose-free milk (easily available now)
• Plant-based milk (almond, soy, oat)
• Hard cheeses (like cheddar), as they have less lactose
• Curd & yogurt (easier to digest due to probiotics)

In Indian tradition, we always have options like kanji, fermented foods, and buttermilk (chaas), which are absolutely great for digestion!

Effects of Lactose Intolerance:

Ignoring the signs and symptoms of lactose intolerance can give you some long-term problems. The effects of lactose intolerance can affect your energy, mood, and even the way in which you absorb some nutrients.

Dairy gives you so much calcium and vitamin D that if you stop having it completely, it can weaken your bones or give you deficiencies. So you really need a good holistic nutrition plan to make sure that you get these nutrients from other things like greens and nuts.

How Can OneHealth Help?

At OneHealth by Dr. Shikha Sharma, we give you the best mixture of traditional Indian medicine principles and modern nutrition. Our doctors and nutritionists work endlessly to make the perfect personalized diet plan for your unique needs.

We can help you make simple lifestyle changes to manage lactose intolerance in your life. We help you add healthy meals to your diet in innovative ways and help you solve all your problems with such simple changes in your lifestyle. Reach out to us today to learn about your body type and a holistic diet plan according to your body type.

Frequently Asked Questions

Qn 1. What can I drink to stop lactose intolerance?

Ans: Have lactose-free milk, almond milk, or coconut milk. Buttermilk (chaas) and coconut water are really great too!

Qn 2. Is there a permanent cure for lactose intolerance?

Ans: There’s no cure for it, but managing your diet can actually help with some symptoms. Over time, some people even build better tolerance with probiotics and fermented foods.