Step-by-step guide to ‘reverse’ lactose intolerance
Siddhartha Jana
Lactose intolerance occurs when the body produces insufficient lactase enzymes, leading to symptoms such as bloating, diarrhea, and gas.
Source: Canva
Lactose adaptation is a process where small amounts of dairy are gradually reintroduced into the diet to potentially increase tolerance by boosting lactase production.
Source: Canva
The process begins with consuming a few tablespoons of dairy, such as milk, and monitoring the body's reaction before gradually increasing the quantity.
Source: Canva
Dairy products that are easier to digest, like yogurt or dahi, are recommended due to their lower lactose content and probiotics.
Source: Canva
Consistency is key in lactose adaptation, as regular, small amounts of dairy may help maintain lactase production over time.
Source: Canva
Lactose adaptation may not be safe for individuals with severe lactose intolerance, GERD, gut inflammation, or other gastrointestinal conditions.
Source: Canva
It is important to consult a healthcare professional before starting lactose adaptation to ensure it is safe for your specific condition.
Source: Canva
For those unable to tolerate dairy, calcium-rich alternatives such as leafy greens, tofu, millets, and fortified plant-based beverages like almond or soy milk are recommended.
Source: Canva
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