Check out this step-by-step guide to ‘reverse’ lactose intolerance

Lactose intolerance is a common condition plaguing people old and young. If you find yourself staring longingly at ice cream shops, or refusing the utterly delectable spoon of kheer for fear of being rushed to the toilet, we understand your plight.

“In humans, lactase enzymes help us break lactose and digest milk. But, in most human populations, lactase enzymes decrease with age. And with insufficient lactase, lactose stays in the gut undigested, leading to symptoms such as bloating, diarrhoea, and gas,” explained Isha Lall, holistic nutrition and wellness coach.

But what if we were to tell you there is a solution to your woes?

Isha said that it is possible to train yourself to tolerate dairy, with a simple yet effective process referred to as lactose adaptation or lactose desensitization.

She recommended gradually introducing dairy into the diet in very small amounts and observing how the gut is adapting to it, hopefully enhancing lactase production over time.

So, how does this work?

Here’s a step by step guide:

• Begin with a small amount of dairy, such as a few tablespoons of milk, and observe how your body reacts.
• Slowly increase the amount of dairy over several weeks. For example, move from a few tablespoons to half a cup of milk. Make sure you aren’t rushing the process.
• Opt for dairy products that are easier to digest, such as yogurt or dahi and chaas, which contain lower levels of lactose and are rich in probiotics.
• Keep monitoring your dose and symptoms. If symptoms become severe, reduce the amount of dairy or pause the process.

According to Isha, being consistent is very important as regular, small amounts of dairy can help maintain lactase production and improve tolerance over time.

Slowly increase the amount of dairy over several weeks. (Source: Freepik)

But, is it safe for everyone?

Unfortunately, lactose adaptation or desensitization isn’t safe for those with severe lactose intolerance or people who have been facing GERD (Gastroesophageal reflux disease), gut inflammation or any gastrointestinal conditions. She recommended consulting a healthcare professional before starting this process to ensure it is safe for your specific condition.

In case the process doesn’t sit well with you, Isha suggested alternatives that are rich in calcium such as leafy greens (like kale and broccoli), tofu, almonds, millets, quinoa, and fortified plant-based beverages.

“Finger millet (ragi) and pearl millet have calcium as a major component and contribute to bone strength and density. Almond milk, soy milk, oat milk, and coconut milk are also popular alternatives that can be included in one’s regular diet,” she said.

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