In India, milk and dairy products are part of our everyday lives—whether it’s a glass of milk in the morning, curd with lunch, or paneer in a curry. But for many people, some of these foods can cause discomfort.
If you often feel bloated, get stomach cramps, or have loose motions after consuming milk or dairy, you may be dealing with lactose intolerance. Don’t worry—it’s not dangerous, and it can be managed with the right knowledge and diet choices.
Lactose intolerance means your body has trouble digesting lactose, the natural sugar found in milk and dairy products. Normally, an enzyme called lactase, produced in the small intestine, helps break down lactose into simpler sugars (glucose and galactose) that your body can absorb.
When there isn’t enough lactase, lactose remains undigested. This undigested lactose passes into the large intestine, where bacteria break it down, causing gas, bloating, and other uncomfortable symptoms.
It is important to remember that lactose intolerance is not the same as milk allergy. Milk allergy happens when the body’s immune system reacts to milk proteins and can sometimes be life-threatening.
Lactose intolerance, on the other hand, is a digestive issue—it makes you uncomfortable, but it is not dangerous.
The symptoms of lactose intolerance usually appear within 30 minutes to two hours after eating dairy foods. They can include:
The intensity of symptoms can vary. Some people may be able to enjoy small amounts of dairy without problems, while others react even to a small sip of milk. In babies, symptoms may show up as constant crying, diarrhoea, or difficulty in gaining weight.
Lactose intolerance can happen for different reasons:
If you’re wondering how to check if you are lactose intolerant, doctors may use the following tests:
Doctors may also ask you to try removing dairy from your diet for a short period to see if your symptoms improve.
There’s no permanent solution for how to cure lactose intolerance, but you can manage it effectively.
In some cases of secondary intolerance, once the intestine heals, you may regain some ability to digest lactose. So yes, in such cases, lactose intolerance can go away.
Today, lactose intolerance is more noticeable because of lifestyle shifts, health conditions, and better diagnosis.
In short, lactose intolerance is becoming more visible today because of improved diagnosis, changing diets, rising gut health problems, and genetic tendencies.
If you have lactose intolerance, you don’t have to give up all dairy, but it’s wise to avoid or limit foods high in lactose:
Be cautious with packaged foods such as bread, biscuits, soups, and sauces, as they may contain milk solids, whey, or casein.
Lactose intolerance is very common, especially among Indian adults, and while it can be uncomfortable, it’s not dangerous. The key is to understand what lactose intolerance is, recognise lactose intolerance symptoms, and get tested if needed.
By following a lactose intolerance diet, using lactase enzyme tablets when required, and switching to dairy alternatives, you can enjoy your meals without discomfort.
For parents, keeping an eye on symptoms of lactose intolerance in babies is also important. With the right knowledge, you can continue to enjoy a healthy, balanced life—without letting lactose intolerance come in the way.
Lactose intolerance can develop later in life due to reduced lactase enzyme production or after gut infections or illnesses.
Yes, many can tolerate curd or yoghurt with live cultures, as bacteria help break down lactose.
Symptoms usually appear within 30 minutes to 2 hours after consuming dairy and may last a few hours.
Some may tolerate small amounts of paneer, but it often causes symptoms since it contains lactose.
Primary lactose intolerance cannot be cured, but secondary intolerance may improve once the gut heals.
Ignoring it may lead to repeated discomfort, poor nutrient absorption, and long-term digestive issues.
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