Ever felt gassy, bloated, or have diarrhea after milk or ice cream? That could be lactose intolerance. It happens when your body can’t break down lactose, the sugar in milk. The good news: you can usually manage it without giving up all dairy or missing key nutrients.
Symptoms usually show up 30 minutes to a few hours after eating dairy. Look for bloating, cramps, gas, loose stools, or nausea. These symptoms differ from a milk allergy, which often causes hives, swelling, or trouble breathing right away. If symptoms are mild and predictable after dairy, lactose intolerance is likely.
Want a clearer answer? Try a short trial: skip lactose for 2 weeks and track symptoms. If you feel better, reintroduce a small amount (like half a cup of milk) to see if symptoms return. For a medical check, doctors use a hydrogen breath test or stool acidity test in infants. Genetic tests exist but aren’t usually needed.
You don’t always need to cut out all dairy. Many people tolerate small amounts—often up to about 12 grams of lactose (roughly one cup of milk) at once—especially when eaten with other foods. Try these simple tricks:
- Choose lactose-free milk or plant milks (almond, oat, soy). Lactose-free milk tastes like regular milk but has the lactose pre-broken down.
- Yogurt with live cultures and aged cheeses (cheddar, Parmesan) have much less lactose and are often easier to digest.
- Use lactase enzyme tablets or drops before eating dairy. They work well for milk, ice cream, or cheese if you want to avoid symptoms.
- Read labels: lactose hides in bread, salad dressings, processed meats, and some medicines. Terms to watch for include whey, milk solids, and nonfat dry milk.
Keep an eye on nutrients. Cutting dairy can lower calcium, vitamin D, and protein. Add calcium-rich choices like fortified plant milks, canned salmon with bones, leafy greens, and fortified cereals. Consider a calcium and vitamin D supplement if you’re unsure.
For kids or if symptoms are severe, see a doctor. They’ll check for other causes (celiac disease, IBS) and may order tests. If you’re pregnant or have weight loss or ongoing pain, get medical advice before changing your diet.
Small changes bring big relief. Start with a food diary, try lactose-free or enzyme options, and focus on simple swaps to keep your nutrients steady. You can still enjoy many dairy foods—just in ways that work for your body.
