Lactose intolerance: symptoms and solutions without cutting everything out.

Lactose intolerance: how to manage it without unnecessary permanent restrictions.

When a food intolerance is confirmed, the goal is to reduce discomfort without compromising nutritional quality . In the case of lactose intolerance, there are simple strategies that allow for maintaining dietary flexibility.

What is lactose intolerance?

It is the difficulty in digesting lactose due to reduced production of lactase , a digestive enzyme. It can cause:

• bloating and abdominal distension

• pain/discomfort

• gases

• diarrhea (in some cases)

Two practical (and complementary) strategies

1) Opt for lactose-free dairy products.

Today there are lactose-free equivalents with a similar nutritional profile (e.g., lactose-free milk).

2) Using lactase before consuming dairy products

Lactase can be used occasionally to support lactose digestion when more flexibility is desired (e.g., meals eaten away from home).

The risk of cutting out dairy "forever"

Many people replace dairy products with plant-based drinks and derivatives. This can be beneficial, but it's worth evaluating:

• calcium (not all plant-based options have it)

• vitamin D

• fortification quality

• sugar content/additives

The solution usually involves:

• choose fortified alternatives , and/or

• Consider supplementation when intake falls short of recommended levels.

Shopping checklist: plant-based drinks and alternative yogurts

• Choose fortified versions (calcium and vitamin D).

• Choose one without added sugar.

• List of simple ingredients (when possible)