Dealing with lactose intolerance? Here are some easy alternatives to opt for

Lactose intolerance is common in India but easy to manage. Discover causes, symptoms, and delicious dairy-free alternatives for your favourite foods and sweets. (Image: Pexels)

For many people, a glass of milk or a scoop of ice cream is pure comfort. But for those with lactose intolerance, dairy products often lead to discomfort instead of joy. This condition is more common among Indians than many realize, and while it can feel restrictive, the good news is that with the right alternatives and food choices, you don’t need to give up on your favourite dishes. During festive occasions, many Indian sweets such as kheer, barfi, or halwa can be made using almond or coconut milk without losing their flavour.

What is lactose intolerance?

Lactose is a natural sugar found in milk and dairy products. To digest it, our body needs an enzyme called lactase, which breaks lactose down into simpler sugars that can be absorbed easily. In lactose-intolerant individuals, the body doesn’t produce enough lactase. As a result, lactose remains undigested in the gut, leading to symptoms such as bloating, cramps, diarrhoea, and gas after consuming milk, cheese, or other dairy items.

The impact of lactose intolerance isn’t just physical as it also affects lifestyle. Imagine avoiding paneer at festive dinners, skipping butter-laden parathas, or saying no to your favourite milk-based sweets. For children, it can mean missing out on traditional milkshakes or desserts, and for adults, the constant worry of stomach discomfort may lead to social hesitation around food gatherings.

Also Read: Is going gluten-free really healthier? Here's what you need to know

Easy ways to manage or reduce symptoms:

While lactose intolerance cannot usually be “cured,” there are easy strategies to minimize its effects:

1.   Portion Control: Some people can handle small amounts of dairy without symptoms. For example, adding a spoon of milk to tea may be fine, while a glass of cold coffee may trigger discomfort.

2.   Choose Fermented Dairy: Yogurt and buttermilk often cause fewer issues because the bacteria in them help break down lactose. Similarly, hard cheeses like cheddar and parmesan contain less lactose than fresh cheese.

3.   Lactase Supplements: Over-the-counter lactase enzyme tablets or drops can help digest dairy, allowing you to enjoy foods that might otherwise be problematic.

4.   Slow Introduction: Gradually reintroducing small amounts of dairy under medical guidance may help some people build tolerance.

Delicious alternatives to milk-based foods:

The easiest way to enjoy dairy-based dishes without the discomfort is by using alternatives. For those exploring dairy alternatives, there’s now an impressive range of options that fit seamlessly into everyday cooking. Plant-based milks such as almond, soy, oat, and coconut work beautifully in tea, coffee, and desserts. Nut-based creams made from cashew or almond paste can easily replace traditional cream in curries and gravies, while vegan cheese and nut butters like peanut or almond butter serve as excellent substitutes for dairy cheese and butter in sandwiches or snacks.

Also Watch: Lactose intolerant? Add these calcium-rich superfoods in your daily diet for strong bones

For those who prefer a closer match to the original, lactose-free milk offers the same taste and consistency as regular milk, as it’s pre-treated with lactase enzyme. For example, oat milk lends a creamy texture that’s ideal for puddings. And when it comes to Indian favourites, coconut milk remains a deliciously rich base for kheer, payasam, and curries adding indulgence without the lactose.