If you’ve ever felt bloated, gassy, or had stomach pain after drinking milk or eating dairy products like cheese or yogurt, you might be dealing with lactose intolerance. This condition is common in Pakistan and many other countries. But is dairy always bad for your health? And are there safe and healthy ways to enjoy milk without discomfort? In this blog, we’ll explain what lactose intolerance really is, how it affects people (including children), and what you can do to manage it while staying healthy.
Lactose intolerance is a digestive problem. It happens when your body doesn’t make enough of an enzyme called lactase. This enzyme helps break down lactose, the natural sugar found in milk and dairy products. When lactose isn’t digested properly, it can cause bloating, gas, diarrhea, and stomach cramps.
This condition is very common in South Asia, especially among adults. Many people in Pakistan stop drinking milk as they grow older, simply because it makes them feel uncomfortable. In children, lactose intolerance in children may also appear after an illness or infection that affects the stomach.
But here’s the good news: not everyone needs to quit dairy completely. Many people with lactose intolerance can still enjoy dairy in small amounts without problems. Some dairy products like yogurt and hard cheese have lower lactose levels and are easier to digest.
Around 65% of the world’s population experiences lactose intolerance, and it’s even more common in Asia, Africa, and South America. In Pakistan, this means millions of people may be affected without even knowing it.
It’s important to understand that lactose intolerance is not the same as a milk allergy. A milk allergy is a serious immune reaction and can be life-threatening. Lactose intolerance, on the other hand, only affects digestion and is usually not dangerous.
So, what can you do?
You can also explore our blog on foods that support gut health to improve your digestion naturally.
Some people wonder, is dairy bad for health? Not necessarily. Dairy is full of important nutrients like calcium, vitamin D, and vitamin B12, which help keep your bones strong and support your immune system. If you stop taking dairy without replacing it with other sources, you might suffer from vitamin deficiencies.
That’s why doctors often recommend keeping some form of dairy in your diet—even if you are lactose intolerant. You can use lactose-free alternatives like almond milk, soy milk, or fortified dairy-free yogurts. Just make sure they contain calcium and vitamin D.
If dairy is not an option, talk to a healthcare expert about getting these nutrients from food or supplements. It’s also a good idea to eat green leafy vegetables, fish with soft bones (like sardines), and nuts to keep your bones healthy.
Some people believe raw milk (unpasteurized milk) is better for lactose intolerance, but this is a myth. According to experts, raw milk does not make lactose easier to digest and may even carry harmful bacteria. Read more on digestive problems at this trusted medical source.
Living with lactose intolerance doesn’t mean you have to say goodbye to all dairy forever. With a little planning and the right information, you can still enjoy your favorite foods while keeping your stomach happy. Whether it’s choosing low-lactose foods, trying supplements, or switching to lactose-free alternatives, there are many options available.
If you or your child are showing signs of lactose intolerance in children, don’t ignore the symptoms. Take control of your digestive health today.
Book a consultation with Prof. Gill, a leading expert in digestive health, for a personalized plan to manage lactose intolerance. You deserve to feel better and enjoy your meals without worry.
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