Have you ever felt a bloated belly or that annoying discomfort after drinking a glass of milk? If so, you may be dealing with lactose intolerance, a problem that is more common than it seems.
After all, it’s estimated that around a third of the Portuguese population has some degree of intolerance. But what is this condition anyway? And, more importantly, how can you live well with it? Let’s find out!
What exactly is lactose intolerance?
This intolerance occurs when the body is unable to digest lactose – the sugar present in milk and dairy products – such as yogurt, cheese and ice cream. This is due to a decrease or absence of lactase, the enzyme responsible for “breaking down” lactose into simpler components that are easier to absorb.
When the body doesn’t produce enough lactase, the lactose remains in the intestine, where it is fermented by local bacteria. The result? Unpleasant symptoms such as abdominal pain, gas, nausea and, of course, diarrhea.
Lactose intolerance: symptoms in adults and babies
In adults, symptoms vary depending on the amount of lactose ingested and individual tolerance. The most common include:
- Abdominal pain or discomfort
- Flatulence and bloating
- Diarrhea
- Tiredness
- Nausea
- Headaches.
In babies, especially congenital cases (a rare and severe form), the symptoms of lactose intolerance include:
- Severe diarrhea
Vomiting - Difficulty gaining weight
- Presence of mucus in the stool.
If a baby shows these symptoms, seek medical help as soon as possible.
How to tell if I'm lactose intolerant
The diagnosis must 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 lactose-rich solution.
- Breath test: assesses the levels of hydrogen in the exhaled air, which increase in the case of poor lactose digestion
- Stool analysis: especially useful for babies and young children.
In addition, an experimental diet can be recommended, where you eliminate lactose-containing foods for a few weeks and see if your symptoms improve.
What to do in a crisis?
A bout of lactose intolerance can be extremely uncomfortable, but there are ways to ease the symptoms:
- Hydration: diarrhea can cause dehydration, so drinking water is essential
- Avoid further consumption of lactose: give your digestive system some time to recover
- Taking lactase: for those who know they will be eating foods containing lactose, lactase supplements or lactose intolerance medication help digest this sugar.
If flare-ups recur, it’s important to consult a doctor or nutritionist to adjust your diet and prevent complications.
Can lactose intolerance be cured?
Lactose intolerance is not curable, but it is possible to live well with it. It’s not necessary to give up dairy products completely, as many intolerant people can consume small amounts of lactose without any problems. Below, we share some tips to help you manage the condition on a day-to-day basis.
Quick tips for dealing with lactose intolerance
- Prefer lactose-free products or plant-based drinks as alternatives
- To ensure you get enough calcium, opt for green leafy vegetables such as spinach and kale, or fish such as canned sardines
- Go for aged cheeses and yogurts with live cultures, which are easier to digest
- Always read labels to avoid surprises with processed foods
- Keep lactase supplements nearby for meals out
- Find other sources of calcium, such as spinach, sardines or tofu
- Hydrate well, especially in case of digestive crises
- Plan your meals to ensure a nutritional balance
- Try making recipes for lactose intolerants at home and discover new flavors.
