Lactose intolerance is a prevalent and distressing condition that affects an estimated 75% of individuals across the globe. Lactose is a sugar that is found in dairy products and milk. In order to digest this sugar properly, the small intestine produces the enzyme called lactase.

Lactase is responsible for breaking down the lactose into glucose and galactose, so the body can absorb it. When the body’s ability to make lactase diminishes, the result is lactose intolerance. The symptoms of lactose intolerance arise when the body is unable to digest the lactose and it is not properly absorbed. Common symptoms of lactose intolerance include:

diarrhea
gas
bloating/swelling in the abdomen
abdominal pain/cramping
nausea, vomiting
headaches or migraines
acne

These warning signs of lactose intolerance can arise anywhere from 30 minutes to 2 days after the consumption of dairy products, and can range from mild to severe. Most immediate reactions are caused by the body not having the enzymes to digest the lactose sugar and the intestines contract as a reaction. If you have had an ongoing intolerance more extreme headaches, migraines or bloating can occur over the course of up to two days from these undigested particles entering your body, especially if you have a leaky gut.

The severity of lactose intolerance symptoms depends upon personal tolerations, and the amount consumed. It is important to note that not all dairy products cause these unpleasant symptoms of lactose intolerance. In fact, yogurt or kefir with live active cultures typically do not produce these symptoms, as the active cultures help to break down lactose prior to consumption.(2) Also the longer the food is fermented, the less the lactose content as the healthy probiotics survive by eating the lactose sugar! Depending on the severity of your intolerance it may be necessary to take a break from dairy while you heal, but I believe that with the Lactose Intolerance Diet, it won’t have to be a permanent sacrifice!