How to deal with lactose intolerance

Are you one of those who have trouble digesting lactose ? Are you lactose intolerant? Well, perhaps you are among that 65% of the world’s population that suffers from an alteration in the ability to digest lactose. Although there is no treatment that can modify the ability to produce lactase, the enzyme responsible for breaking down lactose in the intestine, there are ways to live better with this disorder. One of the keys is to identify the triggers of the ailments and develop good habits with which to better control our daily diet. So that your difficulties digesting lactose do not interfere in your life, here are some recommendations that you can follow.

Step 1: Look for Lactose-Containing Ingredients on Labels

To avoid possible problems digesting lactose or coping with lactose intolerance, it is best to know when this substance is present. For this, our best allies are the labels on food packaging. In December 2014, food labeling and allergen information was simplified across Europe. In this way, it has become easier to identify whether a certain food contains milk or some derivative, such as cream. When we go through the list of ingredients, we can more easily detect the most common allergens, since they should be shown in bold, italics or underlined 3.

Step 2: Experiment with different options to gauge your level of lactose tolerance

Like many of the people who have a hard time digesting high levels of lactose, you may have realized your own difficulties by accident when eating foods high in milk sugar. Milk contains higher levels of lactose than cheese or cream, and in this sense it is the food that causes the most problems4. However, although there are those who prefer to avoid lactose completely, there are also many people with minor difficulties digesting it who can perfectly consume yogurt or aged cheeses5. Therefore, it is advisable to follow a trial and error method with caution to detect the level of difficulty. When in doubt, consult your doctor.

Step 3: Eat small amounts of lactose-containing products or in combination with other foods

If you have difficulty digesting dairy, one of the biggest challenges you will face is ensuring a sufficient intake of foods rich in calcium6. However, having problems digesting lactose does not necessarily mean that we completely dispense with milk and other dairy products in our diet. Instead, we can try incorporating small amounts of dairy into our diet throughout the day. You can also combine them with other foods so that the lactose is digested in smaller amounts and, therefore, you are less likely to suffer from the symptoms associated with lactose 7 poor digestion. Still, when in doubt, it is better be prudent and consult your doctor beforehand.

Step 4: Eat yogurt, the perfect dairy for people with difficulties digesting lactose

Did you know that the ferments present in yogurt contain lactase, an enzyme that breaks down lactose and facilitates its digestion? In addition, including a yogurt in your daily diet is very simple and its different flavors and textures are fantastic so that your balanced diet becomes a delight. An unexpected ally!