A café latte, a creamy sauce, a piece of cheese… and a few hours later, your stomach protests. Bloating, cramps, diarrhea, digestive discomfort… These digestion issues could be signs of lactose intolerance.
This dietary issue affects millions of people worldwide and can appear at any age. Some are born with it, while others develop it gradually. But how can you know if you're affected? Take the test and learn everything you need to know about this intolerance, which impacts both adults and children.
Lactose: a sugar found everywhere in our diet
Lactose is a sugar naturally present in milk and dairy products. It can be found in:
- Cow’s milk, but also goat and sheep milk
- Cheese, especially fresh cheeses (ricotta, mozzarella, cottage cheese)
- Ice cream, sauces, and cooking creams
- Yogurts and dairy desserts
- Some processed foods: cold cuts, packet soups, industrial bread
To be digested, lactose needs to be broken down into glucose and galactose by an enzyme called lactase. This enzyme is produced in the small intestine.
When lactase is absent or insufficient, lactose ferments in the intestine, leading to digestive issues.
Why do people become lactose intolerant?
Lactose intolerance can develop at any stage of life, and its causes vary.
1. Intolerance that develops with age
At birth, most babies produce enough lactase to digest breast milk. However, as they grow, some adults and children gradually lose this ability, leading to enzyme deficiency. It is estimated that 70% of the world’s population sees their lactase production decline after childhood.
2. Genetic and ethnic factors
Lactose intolerance is more common in certain populations. For example:
- In Northern Europe, only 5–10% of adults are intolerant
- In Africa, Asia, and South America, up to 90% of the population may be affected
3. A consequence of intestinal conditions
Certain health conditions can cause temporary or permanent lactose intolerance, such as:
- Severe gastroenteritis, which damages the intestinal lining
- Inflammatory diseases like Crohn’s disease
- Surgical interventions affecting intestinal absorption
In these cases, intolerance may be reversible if the intestine regains its ability to produce lactase.
Take the Test: Are You Lactose Intolerant?
1. What symptoms do you experience after consuming dairy products? (Print this test and check all that apply)
⬜ Bloating
⬜ Excess gas
⬜ Stomach pain/cramps
⬜ Diarrhea
⬜ Nausea, vomiting
⬜ None of these symptoms
2. How long after consuming a lactose-containing food do you feel discomfort?
⬜ Immediately
⬜ 30 minutes to 2 hours later
⬜ More than 3 hours later
⬜ I don’t feel any discomfort
3. Do you have a family history of lactose intolerance?
⬜ Yes
⬜ No
⬜ I don’t know
4. At what age did you start experiencing these symptoms?
⬜ Childhood (0-9 years)
⬜ Adolescence (10-19 years)
⬜ Adulthood (19 years and older)
⬜ I have never had symptoms
5. Have you ever tried avoiding dairy products for a few days?
⬜ Yes, and I noticed a significant improvement
⬜ Yes, but it didn’t change anything
⬜ No, I’ve never tried
6. Do you still experience digestive issues when eating only lactose-free foods?
⬜ Yes
⬜ No
Quiz results
Fewer than 2 positive answers
Unlikely to be lactose intolerant. You don’t seem to experience significant digestive discomfort after consuming dairy products like milk, cheese, cream, or yogurts. Your body likely produces enough lactase to digest lactose properly. If you occasionally experience bloating or digestive discomfort, other factors might be involved, such as poor digestion of certain foods, excessive fiber intake, or stress.
If you’re unsure, try consuming a large amount of dairy (such as a big glass of milk with yogurt) in one day and observe your reaction.
Between 3 and 5 positive answers
Possible lactose sensitivity or partial intolerance. You have some digestive symptoms after consuming lactose-containing foods. You may not be completely intolerant, but your body seems to have a limited tolerance.
What can you do?
- Reduce your dairy intake and see if symptoms improve.
- Choose aged cheeses and fermented yogurts, which contain less lactose and are often better tolerated.
- Try consuming small amounts of milk and gradually increase to identify your tolerance threshold.
- Replace regular milk with lactose-free milk or a plant-based alternative for a week and observe your digestive comfort.
More than 6 positive answers
High likelihood of lactose intolerance. You experience frequent and severe digestive symptoms after consuming dairy (cramps, bloating, diarrhea, gas, nausea). This suggests that your body does not produce enough lactase, preventing proper lactose digestion.
What should you do?
- Eliminate lactose temporarily for two weeks (avoid milk, cream, fresh cheeses, and dairy desserts).
- Gradually reintroduce some lower-lactose dairy products, such as aged cheeses and plant-based yogurts.
- Observe your reaction—if symptoms disappear without lactose and return when reintroducing it, you are likely intolerant.
- Consult a doctor or nutritionist for confirmation using a hydrogen breath test or lactose tolerance blood test.
What are the best lactose-free alternatives?
If you are lactose intolerant, there are many alternatives to continue enjoying nutritious dairy-like options, especially for calcium, which is essential for health.
1. Choose lactose-free dairy products
Many dairy products now come in lactose-free versions, including:
- Lactose-free milk and cream
- Yogurts and aged cheeses (lactose is naturally eliminated during aging)
2. Opt for plant-based alternatives
Many plant-based drinks and creams are rich in calcium and other nutrients, including:
- Almond, coconut, soy, and oat milk
- Plant-based yogurts and cheeses
3. Adjust your diet
If you eliminate dairy, ensure you get enough calcium from other sources:
- Green vegetables (broccoli, spinach)
- Sesame seeds and almonds
- Calcium-rich mineral waters
- Sardines (with bones)
Conclusion: listen to your body!
If you experience digestive discomfort after consuming dairy, it might be time to adjust your diet. Fortunately, there are many tasty and nutritious alternatives to support your health without giving up on enjoyment. You can find lactose-free options on Kazidomi’s website under the Preferences filter on the left sidebar. Also, check out our lactose-free recipes.
