If you’ve had a medical test for allergies and discovered you’re lactose intolerant, it means your digestive system doesn’t tolerate dairy foods or anything containing lactose. But there’s no need to despair! There are things you can try, so read the following information which may help you live happily, healthily, and lactose-free. You may not even have to entirely give up eating dairy foods. But always check with your GP before trying any of the suggestions.

What is Lactose?

Lactose is a carbohydrate which is found in milk of all kinds, including human milk (this doesn’t include plant-based milk such as almond, soy etc). Lactose can sometimes also be present as an ingredient in some foods, so if you are lactose intolerant be sure to check the ingredients

What are the Symptoms of Lactose Intolerance?

In some people, lactose can be the cause of a variety of symptoms that may range from mild to severe. After eating a food containing lactose some people may suffer from lower abdominal pains or cramps, diarrhoea, bloating, gas, or vomiting.

Foodstuffs That Contain Lactose

Be sure to read the ingredients before you buy any foods if you are lactose intolerant. Here is a list of foods that have lactose as an ingredient; they are usually the dairy-based foods:

●     butter

●     cheese

●     margarine

●     yoghurt

●     cream

●     whey

●     skimmed milk powder

●     milk solids

●     non-fat milk products

These ingredients contain milk proteins:

●     sodium caseinate

●     lactoglobulin

●     lactalbumi

●     casein

Is it Necessary to Ditch all Dairy Foods?

Depending on the severity of your lactose intolerance, there may be no need to entirely avoid eating dairy foods. The amount of lactose that can be tolerated in the diet is different for every individual. The following tips may be helpful to include in your diet at least three serves of dairy every day:

1. Try not to drink milk on an empty stomach.
2. Build up your tolerance may help. Start small, and with your GP’s approval, do a self-test by gradually increasing your consumption of milk.
3. Full fat or regular fat milk is usually tolerated better than skim or low-fat milk because fat slows down the lactose passing through the digestive system, so the body has more time for better digestion.
4. Yoghurt can sometimes, in some people, be better tolerated than milk.
5. Cheese is usually tolerated well since it is low in lactose.

If you are still suffering after following the guidelines above, then talk to your GP about a preparation from the pharmacist that may help you to digest lactose. Dairy, which is so rich in calcium, is an important part of the Australian diet. Therefore, going without it may affect your health if you aren’t getting calcium and other minerals and vitamins in other foods. But if lactose is a big problem for you and you need to delete it from your diet completely, then there are various brands now offering lactose-free milk and other foods that may be of help. One of these brands is Liddells which can be found in the major supermarkets.