Understanding Lactose Intolerance 

How to Know if You Are Lactose Intolerant ?

If you're experiencing any of the following symptoms after consuming dairy products, you might be lactose intolerant: 

  1. Bloating and Stomach Pain: Feeling excessively full or bloated after eating dairy can be a sign. 
  2. Diarrhea: Undigested lactose can cause diarrhea or loose stools. 
  3. Gas and Flatulence: The fermentation of undigested lactose in the gut can lead to excess gas. 
  4. Stomach Cramps: This is common after consuming dairy, as your digestive system struggles to break down lactose. 
  5. Nausea: Some people experience nausea after consuming milk or milk-based products. 

How to Test for Lactose Intolerance ?

If you're experiencing any of the following symptoms after consuming dairy products, you might be lactose intolerant

Elimination Test

Remove all dairy products from your diet for a few weeks and then gradually reintroduce them. If symptoms reappear it’s likely you’re lactose intolerant.

Lactose Tolerance Test

This test involves drinking a liquid containing high amounts of lactose, followed by blood tests to see how your body processes it.

Hydrogen Breath Test

This test measures the amount of hydrogen in your breath after consuming lactose. Increased hydrogen levels indicate lactose malabsorption.

Why is Lactose Intolerance Common in South Indians? 

  • Genetic Factors: Lactose intolerance is more common in populations of East Asian, African, and South Asian descent, including South Indians. About 70% of South Indians experience some degree of lactose intolerance due to genetic differences that affect the production of lactase. 
  • Traditional Diet: Historically, many South Indians didn’t rely heavily on milk and dairy products as a staple in their diet, so the need for lactase production was not as prevalent. As dairy consumption has increased with modern diets, many people who have genetically lower lactase levels have experienced discomfort. 

Managing Lactose Intolerance 

If you're experiencing any of the following symptoms after consuming dairy products, you might be lactose intolerant

Lactose-Free Dairy Products

These are specially processed to remove or break down lactose, making them easier to digest.

Non-Dairy Alternatives

Almond milk, soy milk, oat milk, and coconut milk are excellent alternatives to cow’s milk.

Lactase Supplements

These can be taken before consuming dairy to help the body digest lactose, making dairy easier to enjoy.

Fermented Dairy

Products like yogurt and cheese are often easier to digest since the fermentation process breaks down some of the lactose.

Conclusion 

Many South Indians are unaware of their lactose intolerance, and the symptoms may sometimes be mistaken for other digestive issues. Understanding the symptoms and conducting simple tests can help you identify whether you are lactose intolerant. The good news is that there are many dairy-free and lactose-free alternatives available, allowing you to enjoy your food without discomfort.