❤️ Lactose intolerance

Lactose intolerance is when dairy causes bloating, wind, tummy pain or diarrhoea. The cause is that the body makes too little lactase. Lactase is an enzyme that breaks down lactose, the sugar in milk. Undigested lactose reaches the large intestine, where bacteria ferment it.

It is very common. According to the NIDDK (US), about 68% of people in the world digest lactose poorly. It is most common in Africa and Asia and least common in northern Europe. The reason is that in most mammals, lactase almost disappears once they stop feeding on milk. In some people, it stays for life. This is linked to the long history of dairy farming. Do not confuse intolerance with milk allergy. An allergy is an immune reaction to the protein, and it can be dangerous.

Many people with intolerance can have a little lactose without problems. Small portions, fermented milk products, hard cheeses and lactose-free milk usually help. Lactase tablets can be taken before meals. The NHS advises not to cut out dairy completely without advice from a doctor or dietitian, because you may not get enough calcium.