But lactose intolerance can sure be treated. Naturally. In this post, we’ll tell you about the natural treatment options and some wonderful tips to manage lactose intolerance. Just keep reading!
What Is Lactose Intolerance?
This is an intolerance to lactose, which is the sugar in dairy products (like milk). Some individuals just don’t have enough lactase enzyme that are required to digest this sugar and become intolerant to milk and milk products. But being lactose intolerant does not mean that you are allergic to milk.Lactose intolerance can manifest itself in the form of the following signs and symptoms.
Signs And Symptoms Of Lactose Intolerance
If not managed in time, lactose intolerance may cause symptoms like:- Stomach cramps
- Bloating
- Gas
- Diarrhea
- Nausea
- Frequent urination
- Vomiting
- Occasional constipation
- Lower belly pain
Types And Causes Of Lactose Intolerance
Lactose intolerance is classified into two types, depending on its causes. They are:- Primary Lactose Intolerance
- Secondary Lactose Intolerance
Many individuals are unaware of being lactose intolerant until they get themselves tested. Following are a few diagnostic tests that will help.
Lactose Intolerance Diagnostic Tests
There are three major tests that help diagnose lactose intolerance. They include:- Lactose Tolerance Blood Test – It also involves observing your body’s reaction to high lactose levels. Two hours post consuming a high-lactose diet, your blood is measured for glucose levels. The glucose levels must ideally rise. Unchanged glucose levels indicate that your body is unable to digest a lactose diet.
- Hydrogen Breath Test – This test also requires you to consume a high lactose diet. Your doctor will check your breath at regular intervals for the amount of hydrogen released. For normal individuals, the amount of hydrogen released will be very low as compared to those who are lactose-intolerant.
- Stool Acidity Test – This test diagnoses lactose intolerance in infants and children. Undigested lactose gets fermented and produces lactic acid, which can be easily detected along with other acids in the stool sample.
Dairy Allergy Vs. Lactose Intolerance
These terms may sound similar, but there are differences.Lactose Intolerance
- It is caused by the lack of the lactase enzyme responsible for digesting milk sugar (lactose).
- Lactose intolerance can develop at any stage of your life.
- It can also be caused by faulty genes or an infected and damaged small intestine.
- Occurs naturally with age and is more common in the older lot.
- It is more common in certain populations than the others. See demographics above.
- It is caused by an allergy to milk proteins – mostly casein.
- It usually develops in the early stages of one’s life.
- It is a result of a malfunctioning immune system that attacks milk proteins.
- Milk allergy is more common in infants and children but may surface at other ages as well.
- It is the most common type of food allergy among children.
Foods That Aggravate Lactose Intolerance
Lactose intolerant individuals must avoid these foods:- Milk from cows, goats, or even sheep
- Dairy products like cream, cheese, yogurt, etc. However, there are low lactose cheeses that you may be able to tolerate every 3 days. These include: Brick cheese, Cheddar, Colby,
- Dry-curd cottage cheese, Gruyère, Havarti, Manchego, Provolone, and Swiss cheese.
- Other foods made with dairy, including chocolates, cakes, cereals, bread, instant foods, and processed meat like ham
Best Non-Dairy Sources of Calcium
Non-dairy sources of calcium-rich foods include:- Spinach
- Salmon and sardines (with bones)
- Orange juice fortified with calcium
- Broccoli
- White tuna
- Soy milk
- Green leafy vegetables
- Almonds
- Bone broth
Home Remedies To Treat Lactose Intolerance
1. Vitamins
Individuals with lactose intolerance are often deficient in vitamins B12 and D (1), (2). Hence, you must obtain these vitamins from sources other than dairy.Foods rich in these vitamins include fatty fish, fortified orange juice, soy milk, egg yolks, and poultry. You can also take additional supplements, after consulting a doctor.
2. Apple Cider Vinegar
You Will Need
- 1 tablespoon of apple cider vinegar
- 1 glass of warm water
What You Have To Do
- Mix a tablespoon of apple cider vinegar in a glass of warm water.
- Drink the mixture.
How Often You Should Do This
You must drink this once daily.Why This Works
Apple cider vinegar turns alkaline once it enters your stomach and neutralizes the stomach acids, aiding digestion of dairy sugar. This helps prevent symptoms like gas, bloating, and nausea.3. Essential Oils
a. Lemon Essential Oil
You Will Need
- 1 drop of lemon essential oil
- 1 glass of cold water
What You Have To Do
- Add a drop of lemon essential oil to a glass of cold water.
- Mix well and drink.
How Often You Should Do This
You must drink this once daily.Why This Works
Lemon essential oil aids digestion by neutralizing stomach acids, thereby relieving digestive problems caused by lactose intolerance (3).b. Peppermint Oil
You Will Need
- 1 drop of peppermint oil
- 1 glass of water
What You Have To Do
- Mix a drop of peppermint oil in a glass of water.
- Drink the concoction.
How Often You Should Do This
You must drink this at least once daily.Why This Works
Peppermint oil soothes your digestive functions. It aids digestion and relieves bloating and gas (4).4. Eggs
You Will Need
2 eggsWhat You Have To Do
- Either hard boil two eggs or cook them in any other preferred way.
- Consume them.
How Often You Should Do This
You must consume 2 eggs daily.Why This Works
Avoiding dairy products can lead to a deficiency of calcium and vitamins D and B12. Consuming eggs daily can compensate for this (5), (6).5. Lemon Juice
You Will Need
- ½ lemon
- 1 glass of water
- ½ teaspoon honey
What You Have To Do
- Add the juice of half a lemon to a glass of water.
- Mix well and add honey.
- Consume the lemon juice.
How Often You Should Do This
You must drink this once daily.Why This Works
Lemon juice, though acidic, turns alkaline once metabolized. This action has a neutralizing effect on stomach acids, alleviating gas, bloating, and nausea (7).6. Aloe Vera Juice
You Will Need
½ cup of aloe vera juiceWhat You Have To Do
Consume half a cup of fresh aloe vera juice daily.How Often You Should Do This
You must drink this 1 to 2 times daily.Why This Works
Aloe’s anti-inflammatory properties help soothe your disturbed stomach. Aloe vera also restores your stomach’s pH balance, thanks to its magnesium lactate composition (9).7. Kombucha
You Will Need1 glass of kombucha
What You Have To Do
- Consume a glass of kombucha daily.
- You can either drink store-bought kombucha or make kombucha tea at home (you just have to steep the tea bags in hot water).
How Often You Should Do This
You must drink this once daily.Why This Work
The probiotics in kombucha (fermented black or green tea) restore the healthy gut flora that supports gut functioning. It also has a beneficial role to play in relieving symptoms of indigestion associated with metabolic disorders like lactose intolerance (9), (10).8. Kefir
You Will Need
1 cup of water or dairy-free kefirWhat You Have To Do
Consume a cup of kefir water (dairy-free).How Often You Should Do This
You must drink this at least once daily.Why This Works
Kefir is one of the richest sources of probiotics. As discussed, probiotics aid digestion of lactose and enhance gut health in a powerful way (11). Kefir can be made from dairy but the bacterial culture used to make kefir helps digest lactose.9. Bone Broth
You Will Need
8 to 12 ounces of bone brothWhat You Have To Do
Consume 8 to 12 ounces of freshly prepared bone broth.How Often You Should Do This
You must drink this once daily as a part of your diet.Why This Works
Bone broth contains calcium, which is a nutrient lactose intolerant individuals could be deficient in. Bone broth also contains gelatin and collagen that helps your gut handle lactose better (12).10. Coconut Oil
You Will Need
Coconut oil (as per requirement)What You Have To Do
Replace butter with coconut oil in your diet.How Often You Should Do This
You must do this daily.Why This Works
Coconut oil is dairy-free and makes for a perfect lactose-free diet. Regular intake of coconut oil soothes your stomach as well (13), (14).11. Lactase Enzyme Supplement
You Will Need
Lactase enzyme capsules or tabletsWhat You Have To Do
Consume lactase enzyme supplements after consulting your doctor.How Often You Should Do This
Take the supplements as per the directions provided by your physician.Why This Works
Lactase enzyme supplement facilitates the absorption of calcium in those with lactose intolerance (15).12. Lactaid Milk
You Will Need
Lactaid milkWhat You Have To Do
Consume lactaid milk.How Often You Should Do This
Consume it based on your doctor’s recommendation.Why This Works
Lactaid milk helps to make up for lactase deficiency often brought about by lactose intolerance and aids the absorption of calcium.These remedies can help you manage lactose intolerance rather easily. Don’t fail to try them out. Although this condition cannot be prevented, it can be treated easily with proper care and diet.
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