Lactose Intolerance Symptoms and Self-Care Tips
Lactose intolerance is quite common, so if you get an occasional upset stomach from dairy, you’re not alone! As many as 50 million Americans have lactose intolerance, meaning they lack the ability to break down dairy sugar. If you count yourself among them, that can affect your ability to break down dairy foods like milk, cottage cheese, heavy cream, cheese and ice cream. When you don’t have enough enzymes to digest the dairy you eat, your body retains water in the gut, resulting in uncomfortable symptoms like occasional bloating and irregularity. Lactose intolerance symptoms include gas, bloating, diarrhea and discomfort after eating foods that contain dairy.*
Here are some self-care tips, starting with avoiding those issues in the first place:
- If you’ve accidentally eaten a food that you know contains dairy and doesn’t sit well with you, reach for a lactase enzyme supplement like DairyAssist® (which breaks down dairy sugar and protein.* Take DairyAssist daily with each meal to enjoy ice cream and cheese – to reduce occasional gas and bloating.* It contains dual-action, dairy intolerance enzymes that quickly break down both lactose (dairy sugar) and casein (dairy protein).* For maximum strength support, there’s Lacto® to break down dairy-heavy meals.*
- Check labels for hidden sources of dairy. A food intolerance like lactose intolerance is not a food allergy, but dairy is one of the most common allergens in the US. That means food and beverage labels must disclose if they contain dairy.
- Browse the vegan and plant-based aisle. There are non-dairy replacements for just about every food you can think of, from heavy whipping cream and ice cream to mozzarella cheese and yogurt. It’s perfectly fine to choose to take lactase enzymes sometimes and to hold the cheese or choose a dairy-free option other times.
- Track your trigger foods and symptoms in a food diary. The Notes app on your phone is quite handy for this! Jot down which dairy food you ate, how much and when. This can help you notice trends, like Parmesan on pasta is fine but a whole milk latte is not.
- Speak up when eating away from home. Let servers and friends know if you’d prefer to have a meal that’s dairy-free. Don’t feel pressured to eat foods you know will give you trouble later on. You can always bring your own dairy-free food to parties and family holidays, too.
- Be prepared. Dairy can sneak into unexpected foods, and sometimes you might eat something accidentally. Keeping your favorite digestive enzymes on hand, such as DairyAssist® or Lacto® can help you feel your best before and after you eat!