Do you love cheese, milkshakes, or ice cream but find yourself feeling bloated, gassy, or uncomfortable after eating them? If you feel unwell only a short time after eating some of your favorite foods, you’re not alone—many people experience these symptoms without realizing that milk and dairy products might be the cause.
People often come for a consultation with one of our gastroenterologists, wondering why their stomach feels so terrible. Many learn that they are lactose intolerant. The good news is that lactose intolerance is manageable once identified, and you don’t have to suffer in silence.
Let’s explore lactose intolerance, how to recognize the symptoms, and what steps you can take to feel better.
What Is Lactose Intolerance?
Lactose is the sugar found in milk and other dairy products. Your body uses an enzyme called lactase to break it down. If your body doesn’t make enough lactase, lactose isn’t digested properly, leading to tummy troubles like gas, bloating, diarrhea, or stomach pain.
Did you know? In the U.S., about 36% of people experience lactose intolerance. It’s more common in adults than children since lactase production decreases with age.
How to Tell If You’re Lactose Intolerant
You suspect that dairy might be the culprit behind your stomach troubles, but how can you be sure? Understanding the signs of lactose intolerance can help you pinpoint whether milk, cheese, or ice cream is the source of your discomfort.
You may be lactose intolerant if any of the following symptoms occur anywhere from 30 minutes to 2 hours after eating dairy products.
- Bloating or gas after eating dairy
- Cramping or stomach pain
- Loose stools or diarrhea
Keeping a food log is a simple and effective way to identify triggers like lactose intolerance. Here are a few simple tips:
- Use a Notebook or Journal: Write down everything you eat and drink throughout the day. Include the time you ate and any symptoms you experienced, noting when they started and how severe they are.
- Go Digital: Log meals and symptoms using a food tracking app like MyFitnessPal, Cara Care, or Symptom Tracker. Many apps allow you to set reminders and analyze patterns.
- Be Detailed: Record specifics when possible, such as portion sizes and how foods were prepared. Small details can make a big difference in identifying patterns.
- Track Symptoms: Using a number system to rate your symptoms (1 for mild bloating, 5 for severe pain) helps you see how different foods affect you over time.
- Be Consistent: Track your meals and symptoms daily for at least two weeks to notice trends. The more consistent you are, the more precise the connections will become.
- Bring It to Your Doctor: Once you’ve collected your data, share it with your gastroenterologist. They can help analyze your log and recommend testing or next steps.
You may also identify other possible dietary causes for your discomfort through your food log.
Managing Lactose Intolerance
Living with lactose intolerance has never been easier. Today, there are so many delicious and helpful alternatives that you don’t have to miss out on your favorite foods. Whether you swap traditional dairy for lactose-free versions or explore plant-based substitutes, managing your symptoms can be simple and satisfying.
Here’s how you can manage it:
- Choose lactose-free products. Many stores offer lactose-free milk, cheese, and ice cream that taste just as good as regular dairy.
- Substitute with alternatives. Almond, soy, oat, or coconut milk are tasty swaps for regular milk.
- Try smaller portions. Some people can handle small amounts of dairy without symptoms.
- Use lactase supplements. These pills or drops can help your body digest lactose when you eat dairy.
Should You See a Doctor?
Sometimes, issues like irritable bowel syndrome (IBS) or a milk allergy can be misconstrued as lactose intolerance. If avoiding dairy doesn’t improve your symptoms or if your symptoms are severe, it’s time to talk to a gastroenterologist.
At Consultant in Gastroenterology, we can help diagnose the problem and create a plan to get you feeling your best. If you’d like to treat your symptoms and feel more confident about what you eat and how you feel, it’s easy to schedule an appointment with one of our doctors today.