Here’s a step-by-step guide to managing and potentially reversing lactose intolerance.
Lactose intolerance affects many people, both young and old. If you find yourself longing for ice cream or avoiding delicious kheer for fear of an upset stomach, you're not alone. “In humans, lactase enzymes help break
Lactose intolerance affects many people, both young and old. If you find yourself longing for ice cream or avoiding delicious kheer for fear of an upset stomach, you’re not alone.
“In humans, lactase enzymes help break down lactose and digest milk. However, in most populations, lactase production decreases with age. Without enough lactase, lactose remains undigested in the gut, leading to symptoms like bloating, diarrhea, and gas,” explained Isha Lall, holistic nutrition and wellness coach.
But what if there’s a way to manage this condition? Isha suggests that it’s possible to train your body to tolerate dairy through a process called lactose adaptation or lactose desensitization.
Here’s a step-by-step guide:
- Start Small: Begin with a small amount of dairy, such as a few tablespoons of milk, and monitor your body’s reaction.
- Gradually Increase: Slowly increase the amount of dairy over several weeks, moving from a few tablespoons to half a cup. Avoid rushing the process.
- Choose Digestible Options: Opt for dairy products that are easier to digest, like yogurt, dahi, or chaas, which have lower lactose levels and are rich in probiotics.
- Monitor and Adjust: Keep track of your symptoms and adjust your dairy intake if symptoms become severe. If needed, pause the process and consult a healthcare professional.
Consistency is key, as regular, small amounts of dairy can help maintain lactase production and improve tolerance over time.
Is it Safe for Everyone?
Lactose adaptation may not be suitable for those with severe lactose intolerance or individuals with conditions like GERD, gut inflammation, or other gastrointestinal issues. It’s advisable to consult a healthcare professional before starting this process to ensure it’s safe for you.
If the process doesn’t work for you, consider alternatives rich in calcium, such as leafy greens (like kale and broccoli), tofu, almonds, millets, quinoa, and fortified plant-based milks.
“Finger millet (ragi) and pearl millet are great sources of calcium and support bone strength. Almond milk, soy milk, oat milk, and coconut milk are also popular and nutritious alternatives,” Isha added.
