Lactose intolerance can be a real pain — literally. It’s that uncomfortable feeling you get after enjoying dairy products, thanks to your body’s reduced ability to digest lactose. But don’t worry, there are natural ways to manage this condition and keep your gut — and your instincts — in harmony.
Understanding Lactose Intolerance
First off, it’s important to know what’s happening in your body. Lactose intolerance occurs when your small intestine doesn’t produce enough lactase, the enzyme needed to break down lactose, the sugar found in milk and dairy products. This can lead to symptoms like bloating, gas, cramps, and diarrhea.
Natural Management Strategies
1. Identify Your Tolerance Level
Everyone is different. Some people can handle a bit of dairy, while others can’t tolerate it at all. Start by figuring out how much (if any) dairy you can handle without symptoms.
2. Opt for Lactose-Free Products
Many supermarkets offer lactose-free versions of milk and other dairy products. These can be a great alternative, allowing you to enjoy the taste without the discomfort.
3. Try Dairy Alternatives
Plant-based milks such as almond, soy, and oat milk are naturally lactose-free and can be used in place of cow’s milk. Watch out for harmful additives in alternative dairy that can be triggering for those with IBS such as gums or carrageenan.
4. Eat Fermented Dairy
Fermented dairy products like yogurt and kefir often contain less lactose and are usually better tolerated because the fermentation process breaks down some of the lactose. Grass-fed, sheep or goat based fermented dairy can also be less allergenic choices for those who are sensitive.
5. Incorporate Probiotics
Probiotics are beneficial bacteria that can improve digestive health. They’re found in supplements and fermented foods, which may help manage lactose intolerance symptoms.
6. Use Lactase Supplements
Before consuming dairy, taking lactase enzyme supplements can help your body digest lactose more effectively.
7. Boost Calcium Intake Elsewhere
If you’re cutting back on dairy, make sure to get enough calcium from other sources like leafy greens, almonds, and fortified foods.
8. Keep a Food Diary
Track what you eat and how you feel afterward. This can help identify which foods trigger symptoms and how much dairy you can consume comfortably. This is vastly important when completing an elimination diet.
9. Gradually Introduce Dairy
Sometimes, gradually adding small amounts of dairy to your diet can help your body adapt to lactose. A functional medicine guided elimination diet, when completed properly, will advise the re-introduction protocol of dairy back into the diet.
10. Consult with a Healthcare Professional
For personalized advice, it’s always best to talk to a certified functional medicine doctor to help guide you with appropriate testing and GI strengthening protocols.
Conclusion
Living with lactose intolerance doesn’t mean you have to give up on dairy completely. With these natural strategies, you can find a balance that works for your body and still enjoy a variety of tasty and nutritious foods. Remember, listen to your body—it knows best!
Our licensed naturopathic doctor and experienced functional medicine practitioner offers comprehensive functional medicine consultations in Meridian / Boise, Idaho. Free discovery calls are available!
