Lactose Intolerance: What to Watch For and What to Do

Ever get bloated, gassy, or have diarrhea a few hours after milk or ice cream? That could be lactose intolerance. It happens when your body makes less lactase — the enzyme that breaks down lactose, the sugar in dairy. Symptoms usually start 30 minutes to a few hours after eating dairy and range from mild discomfort to strong stomach cramps.

Not everyone reacts the same way. Some people can have a little milk with no problem, others can't handle a teaspoon. Age, genetics, and recent gut infections can change how much lactase your body makes. The good news: you can manage it without giving up all dairy or feeling lost at mealtimes.

Quick ways to check and confirm it

Want a fast check? Try a 2-week lactose-free trial. Cut out milk, soft cheeses, ice cream, and products listing milk solids. If symptoms ease, lactose is a likely cause. For a clearer answer, a hydrogen breath test at a clinic measures the gas your body releases after a lactose drink — it's the standard test most doctors use.

There’s also a simple at-home approach: use lactase enzyme drops or pills with a dairy meal. If symptoms improve, that’s another clue. If you lose weight, have blood in stool, or symptoms started after a serious illness, see a doctor — those signs need proper evaluation.

Practical tips to eat well and feel better

Swap smart, not strict. Choose lactose-free milk or plant milks (almond, soy, oat) and try hard cheeses (cheddar, Parmesan) or Greek yogurt — they often have less lactose. Yogurt with live cultures can help digest lactose for many people. Read labels: lactose hides in medicines, salad dressings, and processed foods under names like whey or milk solids.

Lactase pills are handy for eating out or enjoying dairy treats. Take them right before the meal and keep a few in your bag. Start with a full dose and adjust — some meals need more than others. If you still want the nutrients dairy gives, aim for calcium-rich non-dairy foods: canned salmon, leafy greens, fortified plant milk, and almonds. Add a vitamin D source or check with your doctor if a supplement makes sense.

Kids and lactose intolerance: many young children outgrow temporary lactose problems after stomach bugs, but lifelong intolerance can appear later. For small kids, get advice from a pediatrician to avoid missing key nutrients during growth.

Eating out: ask how dishes are made. Ask for dairy-free options or request sauces on the side. Many restaurants now label lactose-free or offer plant-based substitutes.

Bottom line? You don't have to stop enjoying food. With a few swaps, label reading, and lactase when needed, most people control symptoms and keep a balanced diet. If you’re unsure, get tested or talk to your healthcare provider for tailored advice.