What is lactose intolerance?

Why lactose intolerance matters

It explains why a glass of milk or a bowl of kheer can upset you while someone else feels fine. A few hours later it can leave you:

• bloated
• gassy
• rushing to the toilet

Lactase levels naturally fall with age in many people, so it can show up in your teens or adult years even if milk never bothered you as a child.

It matters for nutrition too, because if you cut out dairy completely you can miss an easy source of:

• calcium
• protein

What helps with lactose intolerance

Most people with lactose intolerance can still handle some lactose, especially in small amounts taken with a meal and added back gradually.

Easier options:

• Dahi and hard cheese are lower in lactose than milk, and many people find them easier.
• Lactose-free milk is just as nourishing as regular milk.

If you cut back on dairy, lean on other calcium sources such as:

• leafy greens
• almonds
• dried beans and tofu
• ragi and til

See a doctor if your symptoms are new or severe, because other gut problems can feel similar.

Is there a test for lactose intolerance?

Lactose intolerance doesn't show up on a routine blood report. Doctors usually work it out from your symptoms and how you feel when you cut back on lactose, sometimes with a specific test.