Special Health Reporter, New Delhi: Milk is considered a complete diet in Indian homes. From childhood to old age, from morning tea to hot turmeric milk at night, dairy products have been an important part of our daily routine. However, has it ever happened to you that shortly after drinking milk or eating cheese or sweets, your stomach starts rumbling, bloating or severe pain and gas problem starts? If this happens repeatedly, then do not make the mistake of ignoring it as just simple indigestion or stomach upset. This could be a clear sign of ‘lactose intolerance’.

According to recent health surveys and reports from gastroenterologists, a significant population in India is affected by lactose intolerance, but due to lack of awareness, people continue to consider it a common stomach ailment. This problem is being seen not only in adults but also increasingly in children and young people. Let’s learn about lactose intolerance, its effects on the body, and how to prevent it.

What is lactose intolerance and how is it different from a milk allergy?

Lactose is actually a type of natural sugar found in milk and all dairy products. When we drink milk, our small intestine produces a special enzyme called lactase. This enzyme’s job is to break down the lactose sugar in milk into glucose and galactose, so the body can easily digest it and convert it into energy.

When the production of the lactase enzyme in a person’s small intestine decreases or stops altogether, the body becomes unable to digest lactose, the sweetness of milk. This condition is called lactose intolerance. When undigested lactose passes from the small intestine to the large intestine, the bacteria present there begin to ferment it. This process causes excessive gas, acidity, bloating, and cramps in the stomach.

Many people mistake lactose intolerance for a milk allergy, but there’s a significant difference. A milk allergy is a reaction of the immune system, where the body attacks milk proteins (casein or whey protein) as a threat, leading to skin rashes, difficulty breathing, or facial swelling. Lactose intolerance, on the other hand, is a problem solely to a weakened digestive system.

5 main symptoms that appear in the body after drinking milk: how to identify

If you experience the following symptoms within 30 minutes to 2 hours of consuming milk or milk products, you may have lactose intolerance:

• Heaviness and bloating in the stomach: The first and main symptom is the stomach swelling like a balloon and feeling uncomfortable shortly after drinking milk.
• Excessive gas and gurgling sounds: Due to the decay of lactose in the large intestine, gas is continuously produced in the stomach and loud gurgling sounds are heard.
• Cramps and pain in the lower abdomen: Due to the pressure of gas in the intestines, you may feel severe cramps and pain around the navel or in the lower abdomen.
• Diarrhea: Undigested lactose draws water into the intestines, causing sudden loose stools or frequent trips to the toilet.
• Feeling of nausea and vomiting: Many people feel like vomiting continuously or feel heavy headed after drinking milk.

Why are cases of lactose intolerance increasing in India?

Scientific studies show that newborns produce abundant amounts of the lactase enzyme because their primary diet is breast milk. As babies age and begin eating solid foods, the production of the lactase enzyme naturally declines. This is called primary lactose intolerance.

Additionally, sometimes severe stomach infections (such as typhoid, food poisoning, or celiac disease) can damage the inner lining of the intestines. This can also temporarily block the production of the lactase enzyme, a condition known as secondary lactose intolerance. This problem may resolve spontaneously once the gut health improves.

How is lactose intolerance tested?

If you experience these symptoms, you may consult a doctor and get the following tests done:

1. Hydrogen Breath Test: In this test, the patient is given a solution containing lactose and the level of hydrogen gas in the breath is measured. High hydrogen levels in the breath are a sure sign of lactose intolerance.
2. Elimination Diet Test: You can also try completely eliminating milk and all dairy products for 1 to 2 weeks. If your stomach problems completely resolve, this could indicate lactose intolerance.

How can I get calcium and vitamin D supplements if I stop drinking milk?

One of the biggest fears among people with lactose intolerance is that if they stop drinking milk, their bones will weaken and their bodies will suffer from a severe calcium deficiency. However, doctors say there’s no need to worry, as there are excellent milk alternatives available on the market and in nature:

• Plant-Based Milk: Instead of cow’s or buffalo’s milk, you can drink almond milk, soy milk, coconut milk, or oat milk. Soy milk contains the same amount of protein and calcium as cow’s milk.
• Lactose-Free Milk: Lactose-free milk is readily available in the market these days. Lactose has been industrially removed from it, making it easier to digest.
• Yogurt and Buttermilk: Surprisingly, many lactose-intolerant people can consume yogurt and buttermilk without any problems. The curdling bacteria (Lactobacillus) already convert most of the milk’s lactose into lactic acid, making it more digestible.
• Non-dairy calcium sources: For calcium, you can include finger millet (ragi), green leafy vegetables (spinach, fenugreek), sesame seeds, kidney beans, chickpeas, almonds, figs and tofu in your diet.
• Lactase enzyme supplements: If you are forced to eat dairy products at a wedding or party, then on the advice of a doctor, you can take lactase enzyme tablets just before the meal, which helps in digestion.

Health experts advise against ignoring recurring stomach problems. Pay attention to your eating habits, and if milk is bothering you, make changes to your diet immediately to maintain a healthy digestive system and ensure your body receives all the necessary nutrients.