Lactose intolerance diet: what to know

Lactose is the natural sugar in milk and many dairy foods. When the small intestine makes too little lactase, lactose is not fully digested before it reaches the colon. Gut bacteria then break it down, which can lead to gas, bloating, cramps or loose stools. The amount that causes symptoms differs between people, and yoghurt or hard cheese may be easier to tolerate than a large glass of milk.

Start by recording what you eat, the portion, and when symptoms appear. Reduce rather than automatically remove dairy, and try lactose-free milk or fortified non-dairy alternatives. Check labels on sauces, baked foods and processed meals because milk ingredients can be hidden. Include calcium-rich foods and discuss vitamin D needs with a clinician or nutrition counsellor. Food Intolerance Testing may be considered when the pattern is unclear; it should not replace assessment for other causes of symptoms.

Arrange an appointment if symptoms persist despite dietary changes, begin suddenly, affect eating, or lead to weight loss, blood in stool, repeated vomiting or dehydration. Severe or worsening Abdominal Pain needs prompt assessment. Fever is not a typical feature of lactose intolerance, so seek medical advice if it accompanies digestive symptoms.

Ask whether your symptoms fit Lactose Intolerance, whether another digestive condition should be checked, and how to meet calcium needs if you reduce dairy. Bring your food and symptom record and ask whether testing or Nutrition Counselling would help.