Lactose Intolerance: Understanding the Science and Solutions
Have you ever felt bloated or uncomfortable after drinking milk? You might be lactose intolerant, a condition affecting millions worldwide.
Lactose intolerance occurs when the body lacks enough lactase—the enzyme needed to digest lactose, the sugar in milk. Undigested lactose passes into the colon, where it’s fermented by bacteria, causing gas, bloating, and discomfort.
This condition varies by population. It’s more common in East Asian, African, and Indigenous American communities, while many people of Northern European descent retain lactase into adulthood.
Fortunately, lactose intolerance doesn’t mean you have to avoid milk entirely. Lactose-free milk, which contains added lactase, offers the same taste and nutrition without the digestive issues. Hard cheeses and yogurt are also often tolerated, as the bacteria used in their production break down much of the lactose.
Plant-based milks—such as almond, soy, or oat—are naturally lactose-free and provide an excellent alternative. Just ensure they’re fortified with calcium and vitamin D.
For those who want to enjoy regular dairy, lactase enzyme supplements are available. Taken before meals, they can help digest lactose and prevent symptoms.
Understanding lactose intolerance empowers you to make informed choices. With so many options available, you can still enjoy the taste and nutrition of milk without discomfort.