Relieving Lactose Intolerance: 6 Effective Strategies
Lactose intolerance is a common condition that affects many adults and can cause discomfort after consuming dairy products. The body lacks the digestive enzyme lactase, which is necessary to break down lactose, the sugar found in milk and milk products. This can lead to symptoms such as gas, bloating, and crampy feelings.
A review of six studies found that applying heat to the abdomen can help with digestion, providing some relief for lactose intolerance symptoms [1]. Physical activity may also help relieve these symptoms, particularly exercises like stretching exercises, walking, and yoga, especially Thai yoga [2]. Massaging the belly may also provide some relief [3].
To avoid worsening lactose intolerance symptoms, it's recommended to avoid foods and drinks high in lactose. These include milk and milk products like regular milk, cream, butter, and soft cheeses; cheese and yogurt, unless labeled lactose-free or containing lower lactose content like hard cheeses; ice cream and cream-based desserts; processed foods with hidden lactose; certain drinks like milk-based drinks, smoothies, and some whey protein concentrates; and gas-forming dairy foods [4].
Avoiding or minimizing these lactose-containing foods and choosing appropriate substitutes helps control symptoms and improves digestive comfort. For example, choosing lactose-free or dairy-free alternatives such as almond milk, lactose-free yogurt, and dairy-free cheese; trying low-lactose options like hard cheeses, reduced-lactose milk, and fermented dairy products; gradually testing and determining personal lactose tolerance by introducing small amounts slowly; using lactase enzyme supplements before consuming dairy; and always reading ingredient labels carefully to avoid hidden lactose in processed foods [4].
Ginger shots and peppermint can help alleviate lactose intolerance symptoms due to their stomach-soothing effects [5]. Over-the-counter medications like GasX®, Maalox®, Imodium®, Pepto-Bismol®, Kaopectate®, and Emetrol® can also provide relief [6].
Sticking to foods that are easy to digest, such as bananas, rice, applesauce, and toast, can help alleviate lactose intolerance symptoms [7]. A study suggests that abdominal massage could provide relief for lactose intolerance symptoms, particularly when started on the lower right side of the abdomen, making light, circular motions up and down, and repeating for up to 10 minutes [3].
Taking lactase medication before consuming dairy can help prevent lactose intolerance symptoms [8]. Lactose intolerance is more common in adults, though it can also affect children [9]. Lactose intolerance is a condition where the body lacks the digestive enzyme lactase, causing symptoms such as gas, bloating, and crampy feelings after consuming dairy products.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6506088/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6506088/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6506088/ [4] https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/diagnosis-treatment/drc-20371994 [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6090150/ [6] https://www.healthline.com/health/lactose-intolerance/over-the-counter-medications [7] https://www.healthline.com/nutrition/lactose-intolerance-diet#section3 [8] https://www.healthline.com/health/lactose-intolerance/treatment-options#treatment-options [9] https://www.healthline.com/health/lactose-intolerance/lactose-intolerance-in-children#causes
- Incorporating foods that are easy to digest, such as bananas, rice, applesauce, and toast, into a diet may help alleviate symptoms of lactose intolerance.
- Engaging in fitness activities, like stretching exercises, walking, yoga, particularly Thai yoga, and abdominal massage, may provide relief from lactose intolerance symptoms.
- Adhering to a health-and-wellness regime that includes consuming dairy alternatives, like lactose-free milk or almond milk, and medications like GasX or Pepto-Bismol, can help manage symptoms of lactose intolerance.
