Lactose Intolerance Isn’t Just a Trend. It Might Be You.

You're in back-to-back meetings, powering through deadlines—and suddenly your stomach starts staging a protest. That morning latte? The cheese in your lunch?

It might not be “something you ate.” It might be what you can’t digest. If dairy makes you feel bloated, crampy, or constantly running to the washroom, your gut might be signalling that you are lactose intolerant.

Lactose intolerance is real, surprisingly common—and often ignored in adults who’ve spent years chalking up symptoms to “just a sensitive stomach.”

What Is Lactose Intolerance?

It’s the body’s inability to fully digest lactose, a natural sugar found in milk and dairy products. This happens due to low levels of lactase, the enzyme responsible for breaking down lactose. When undigested lactose reaches your colon, it ferments—and that’s where the trouble begins.

This usually occurs 30 minutes to 2 hours after consuming dairy.

Most people mistake it for food poisoning or IBS—and keep suffering in silence.

What Actually Happens in the Body?

Lactose intolerance occurs when your small intestine doesn’t produce enough lactase, the enzyme that breaks down lactose—a natural sugar found in milk.

Without enough lactase, lactose passes undigested into the colon, where gut bacteria ferment it—causing gas, bloating, cramps, and diarrhoea. Lactase production naturally declines after childhood. It’s your body’s way of saying, “Hey, I was built to digest breast milk—not a cheese-loaded diet at 35.”

How Common Is It?

• Globally, 68% of the population has some degree of lactose malabsorption (NIH).

• In India, 60–70% of adults are lactose intolerant—especially in eastern and southern regions. It’s more common in adults than you think. Many develop intolerance later in life.

 Why Does It Happen?

• Genetic predisposition (especially among Asian, African, and South American populations)

• Age-related decline in lactase production in our bodies

• Gut infections or antibiotics that damage the small intestine 

• Celiac disease or Crohn’s disease, which affect the gut lining

How to Know for Sure?

While clinical tests like the hydrogen breath test or lactose tolerance test are most accurate, here’s a simple home check:

1. Avoid all dairy for 5–7 days (milk, curd, paneer, cheese, butter).

2. Notice how your stomach feels: less bloated, less gassy?

3. Then, have one glass of milk on an empty stomach.

4. If you feel gassy, bloated, or crampy within 30 mins to 2 hours—your body is giving you a clear signal.

At this point it is wise to consult a gastroenterologist and get a proper lactose tolerance test done to confirm. This test monitors blood sugar response after consuming lactose. 

Lactose intolerance means no dairy for life?

False. Lactose intolerance is not the same as milk allergy. It’s about how much your body can handle—not an immune reaction.

Some people can tolerate:

• Small amounts of milk with food

• Cheese and yoghurt (which have lower lactose levels)

• Lactose-free milk or dairy alternatives

Lactose Intolerance vs. Milk Allergy: Know the Difference

Living Smart With Lactose Intolerance

• Switch to plant-based alternatives (almond, oat, soy, or coconut milk)

• Try lactase enzyme tablets before dairy-heavy meals

• Read labels—hidden lactose is in many sauces, protein shakes, and even medicines

• Load up on non-dairy calcium sources: leafy greens, nuts, tofu, ragi, sesame seeds

Don’t Suffer Quietly

Sometimes, better health begins with listening to discomfort, not suppressing it. Lactose intolerance doesn’t mean you “can’t eat anything fun.” It just means being mindful of what your body is trying to reject—because ignoring it only leads to discomfort, missed workdays, and a whole lot of unnecessary guessing.

If your post-dairy rituals include popping antacids or loosening your belt—it’s time to rethink. Do you or someone you know avoid dairy “just in case”? Have you ever self-diagnosed lactose intolerance without testing?

Share this post with them. Let’s talk about gut health without the guilt.