How do you live with lactose intolerance?

Lactose intolerance is a common digestive disorder affecting millions of people worldwide. It is a condition that occurs when the body is unable to digest lactose, a sugar found in dairy products. The symptoms can be embarrassing and uncomfortable, but it is possible to live with lactose intolerance by making simple changes to your diet and lifestyle.

Understanding lactose intolerance

Lactose intolerance occurs when the body is unable to produce enough enzymes to break down lactose. When lactose is present in the small intestine, it is not digested properly and can cause symptoms such as bloating, abdominal cramps, gas and diarrhoea.

It is important to note that lactose intolerance is not the same asmilk allergy. Milk allergies are caused by an immune reaction to the proteins present in milk, whereas lactose intolerance is caused by an inability to digest lactose.

Symptoms of lactose intolerance can vary depending on the severity of the condition. Some people may have minor symptoms, while others may have more severe symptoms. If you think you may be suffering from lactose intolerance, it is important to consult your doctor for a diagnosis and appropriate treatment.

Dietary changes

The easiest way to live with lactose intolerance is to change your diet. There are many food products available that are lactose-free, such as soya milk, almond milk, coconut milk and vegan cheese.

It’s also important to watch out for foods that contain hidden dairy products, such as soups, sauces and pastries. Read food labels carefully and choose lactose-free foods.

It’s also important not to completely eliminate dairy products from your diet, as they provide essential nutrients such as calcium and vitamin D. If you are concerned about the amount of calcium in your diet, talk to your doctor or a dietician about alternative sources of calcium.

Lactose content of different types of cheese:

Here is a summary table based on the AFDIAL article on cheeses and their lactose content:

Type of cheese	Examples of cheeses	Lactose content per 100g
Processed cheese	Cancoillotte, Double cream processed cheese, Processed cheese in portions/cubes	< 0.1 to 4.83 g (varies according to type)
Soft cheeses	Brie de Meaux, Camembert, Chabichou, Époisses, Maroilles, Munster	< 0.1 to < 0.3 g
Blue-veined cheeses	Fourme d’Ambert, Roquefort, Gorgonzola, Auvergne blue cheese	traces to < 0.3 g
Pressed cheeses	Comté, Edam, Emmental, Gouda, Grana Padano, Parmesan, Raclette	traces to < 0.2 g

This table provides an overview of the different types of cheese and their lactose content, enabling people with lactose intolerance to make informed food choices.

Lifestyle changes

As well as making dietary changes, there are other lifestyle changes that can help manage lactose intolerance. For example, it’s important to eat slowly and chew food carefully to aid digestion.

It is also advisable to take lactase enzyme supplements, which can help digest the lactose in food. These supplements are available in tablet, capsule or drop form. Finally, it is important to drink enough water to help avoid constipation, which can be a symptom associated with lactose intolerance.

In conclusion, this is a common condition that can be managed effectively with simple changes to diet and lifestyle. It is important to understand the difference between lactose intolerance and milk allergy, and to consult a doctor if you think you may be suffering from this condition.

By making wise food choices and taking lactase enzyme supplements if necessary, it is possible to continue to enjoy the food and drink you love without suffering the symptoms of lactose intolerance. It’s also important to look after your body by drinking enough water and adopting a healthy lifestyle.

Lactose intolerance in children

It’s important to monitor lactose intolerance in children, as dairy products are an essential source of calcium and vitamin D, which are necessary for growth and development. Here are a few tips for managing lactose intolerance in young children:

Consult a doctor

If you suspect your child is suffering from lactose intolerance, it’s essential to consult a doctor for a precise diagnosis and appropriate advice.

Adapt the diet

Gradually introduce lactose-free or low-lactose alternatives into your child’s diet, taking care not to deprive them of essential nutrients.

Keep an eye on labels

Learn to read food labels carefully to detect the presence of lactose and avoid foods that could cause problems for your child.

Get the school involved

Inform teachers, canteen staff and other parents about your child’s lactose intolerance, so that they are aware of your child’s specific needs and can help your child avoid foods containing lactose.

Teach your child to be independent

Teach your child to recognise foods containing lactose and to ask for help when in doubt. Encourage them to talk about their intolerance with their friends and to be vigilant when eating out.

Natural solutions for better lactose digestion

Product	Type	Quantity	Main use
Léro Lactease	Tablets	60 tablets	Lactose intolerance
Biocyte Longevity 5 Enzymes	Capsules	60 capsules	Improving digestion
Inovance Digestive Enzymes	Capsules	30 capsules	Digestive aid
Nutergia Ergyzym	Capsules	30 capsules	Digestive enzymes
Inovance Lactavance	Capsules and tablets	30 capsules + 30 tablets	Lactose and gluten management

FAQ

1. Can lactose intolerance be cured?

There is no cure, but it is possible to manage the symptoms by adapting your diet and taking food supplements if necessary.

2. Should people with lactose intolerance avoid all dairy products?

Not necessarily. Some people with lactose intolerance can tolerate small amounts of lactose. What’s more, there are lactose-free or low-lactose dairy products that can be consumed without any problem.

3. Are plant milks suitable for children with lactose intolerance?

Yes, plant-based milks can be an interesting alternative for children with lactose intolerance. However, it is important to choose milks enriched with calcium and vitamin D, and to consult a doctor or nutritionist to ensure that your child is getting all the nutrients he or she needs.

4. Can I eat fermented products such as yoghurt or cheese if I’m lactose intolerant?

Some fermented products, such as yoghurts and certain cheeses, contain less lactose than milk and can be tolerated by some people. It’s important to test your own tolerance and opt for lactose-free alternatives if necessary.

References