How to diagnose and manage lactose intolerance
Have you ever felt bloated or that annoying discomfort after drinking a glass of milk? If so, you may be dealing with lactose intolerance, a problem more common than it seems.
After all, it is estimated that around a third of the Portuguese population has some degree of intolerance. But what exactly is this condition? And, more importantly, how can you live well with it? Let's find out!
What exactly is lactose intolerance
This intolerance happens when the body is unable to digest lactose – the sugar present in milk and dairy products -, such as yoghurts, cheeses and ice cream. This is due to a reduction in or absence of lactase, the enzyme responsible for "breaking down" lactose into simpler components that are easy to absorb.
When the body does not produce enough lactase, the lactose remains in the intestine, where it is fermented by the local bacteria. The result? Thoroughly unpleasant symptoms such as abdominal pain, gas, nausea and, of course, diarrhoea.
Lactose intolerance: symptoms in adults and babies
In adults, the symptoms vary depending on the amount of lactose ingested and individual tolerance. The most common include:
- Abdominal pain or discomfort
- Flatulence and bloating
- Diarrhoea
- Tiredness
- Nausea
- Headaches.
In babies, especially in congenital cases (a rare and serious form), the symptoms of lactose intolerance include:
- Severe diarrhoea
Vomiting - Difficulty gaining weight
- The presence of mucus in the stools.
If a baby shows these symptoms, seek medical help as soon as possible.
How to know if I am lactose intolerant
The diagnosis should be made by a doctor, usually through a combination of clinical assessment and specific tests. Here are some of the most common tests:
- Lactose tolerance test: measures blood glucose levels after ingesting a solution rich in lactose
- Breath test: assesses hydrogen levels in the exhaled air, which rise in the case of poor lactose digestion
- Stool analysis: useful above all in babies and young children.
In addition, an experimental diet may be recommended, in which lactose-containing foods are eliminated for a few weeks to observe whether there is an improvement in symptoms.
What to do during a flare-up?
A lactose intolerance flare-up can be extremely uncomfortable, but rest assured there are ways to relieve the symptoms:
- Hydration: diarrhoea can cause dehydration, so drinking water is essential
- Avoid consuming more lactose: give your digestive system some time to recover
- Take lactase: for those who know they are going to consume lactose-containing foods, lactase supplements or medicines for lactose intolerance help to digest this sugar.
If flare-ups are recurrent, it is important to consult a doctor or nutritionist to adjust your diet and prevent complications.
Is there a cure for lactose intolerance?
Lactose intolerance has no cure, but it is possible to live well with it. There is no need to give up dairy products entirely, as many people with intolerance can consume small amounts of lactose without problems. Below, we share some tips to help you manage the condition day to day.
Quick tips for dealing with lactose intolerance
- Opt for lactose-free products or plant-based drinks as alternatives
- To ensure your calcium intake, go for green leafy vegetables, such as spinach and kale, or fish such as tinned sardines
- Go for matured cheeses and yoghurts with live cultures, which are easier to digest
- Always read the labels to avoid surprises with processed foods
- Keep lactase supplements handy for meals away from home
- Find other sources of calcium, such as spinach, sardines or tofu
- Stay well hydrated, especially during digestive flare-ups
- Plan your meals to ensure nutritional balance
- Try making lactose-intolerant recipes at home and discover new flavours.
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