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Lactose intolerance often shows up as bloating, gas, diarrhoea, or cramping within hours of eating dairy-rich foods like milk, cheese, or ice cream
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The root cause is a deficiency of lactase—an enzyme in your small intestine needed to properly break down lactose, the sugar in dairy products
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Your doctor may suggest tests like the hydrogen breath test or a lactose tolerance test to confirm if you’re actually lactose intolerant or have another issue
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Keeping a food and symptom diary can help identify which dairy foods trigger your symptoms and how much lactose your body can tolerate
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Try lactose-free milk, almond or oat alternatives, and hard cheeses—most have little to no lactose and are gentler on your digestive system
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Always check ingredient lists for hidden sources of lactose, like milk solids, whey, or casein, which are commonly found in processed foods
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If you’re cutting out dairy, make sure you’re still getting enough calcium and vitamin D—speak to a dietitian about supplementation or fortified foods
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Lactase tablets or drops can help you digest dairy more comfortably —especially useful when dining out or eating foods you can’t control
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If you are eating out, let your host know about your intolerance. At restaurants choose wisely from the menu
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Similar symptoms could be caused by IBS, coeliac disease, or other intolerances— proper diagnosis ensures you don’t unnecessarily restrict your diet