Lactose intolerance is indeed the inability to properly digest lactose, the sugar found in milk and dairy products. If you suspect you have lactose intolerance, seeking guidance from healthcare professionals such as a family physician, physiotherapist, registered dietitian, or athletic therapist can be beneficial in managing this condition.

To reduce your intake of lactose, it is advisable to avoid or decrease consumption of foods with high lactose content. These include various types of milk, such as high-fat, low-fat, cow's milk, sheep's milk, and goat's milk. Additionally, it's recommended to avoid creams, ice cream, and soft cheeses (with the exception of ripened cheeses like Brie, Camembert, and blue cheese, which may be better tolerated).

Foods that contain lower amounts of lactose can still be included in your diet. Examples include hard cheeses, yogurt, and cottage cheese. These dairy products often contain added bacterial cultures that digest the lactose, making them easier to tolerate. However, it's worth noting that some dairy products may have added milk solids, potentially reintroducing lactose and causing symptoms.

To ensure you receive sufficient calcium and vitamin D, alternative milk options like soy milk or almond milk can be considered while meeting your nutritional needs.

It's important to recognize that the level of lactose tolerance varies among individuals. Assessing your personal tolerance is crucial. While some people may only tolerate a low level of lactose, such as one serving per day, others may tolerate three servings spread throughout the day.

It's also crucial to differentiate between lactose intolerance and a lactose allergy. In the case of a lactose allergy, complete elimination of lactose is necessary due to more severe symptoms. To obtain an official diagnosis and explore dietary management solutions, consulting a medical doctor and registered dietitian is recommended.

When lactose remains undigested in the small intestine, it passes into the colon, where it ferments and can cause various symptoms. The most common symptoms of lactose intolerance include diarrhea, gas, bloating, abdominal cramps, and sometimes nausea. The severity of symptoms can vary among individuals, with some experiencing mild discomfort, while others may have more pronounced symptoms.

It's important to note that lactose intolerance is different from a milk allergy. A milk allergy is an immune response to proteins found in milk, whereas lactose intolerance is a digestive issue related to the inability to digest lactose.

While lactose intolerance is typically harmless, its symptoms can be uncomfortable and affect an individual's quality of life. However, many people with lactose intolerance can manage their condition by avoiding or limiting their intake of lactose-containing foods and beverages. There are also lactase supplements available that can help individuals digest lactose more effectively.

If you suspect you have lactose intolerance, it's best to consult a healthcare professional for proper diagnosis and guidance on managing your symptoms. They can provide personalized advice and help you determine the best dietary approach for your specific situation.