How do I know if I’m lactose intolerant?

An article that explains lactose intolerance symptoms, diagnosis, and strategies for managing it effectively, helping teenagers navigate dietary adjustments while staying healthy and enjoying their favourite foods.

About this article...

  • Suitable for members aged 12-17
  • 4 minute read
  • 766 words (1.9 sides of A4)
  • Providing help and guidance on Healthy diets and Body & Fitness
  • Created and reviewed by our team of experts

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Lactose intolerance is a common condition that makes it hard for your body to digest lactose, a sugar found in milk and dairy products. For teenagers, identifying lactose intolerance can be tricky, especially when it comes to managing symptoms and enjoying favourite foods. This article will explain lactose intolerance, its real-life impact, and practical strategies for identifying and dealing with it.

What Is Lactose Intolerance?

Lactose intolerance occurs when your body doesn't produce enough lactase, the enzyme needed to break down lactose in dairy products. This can lead to digestive problems after consuming milk, cheese, yoghurt, or other dairy-containing foods.

What Are the Symptoms of Lactose Intolerance?

Symptoms of lactose intolerance usually appear within a few hours of eating or drinking dairy. Common symptoms include: How do I know if I'm lactose intolerant?
  • Stomach pain or cramping
  • Bloating
  • Gas
  • Diarrhoea
  • Nausea
Symptoms can range from mild to severe, depending on how much lactose you've consumed and your body's ability to digest it.

How Do Doctors Diagnose Lactose Intolerance?

If you think you're lactose intolerant, a doctor can help confirm the diagnosis through several methods:

1. Elimination Diet

Your doctor may suggest avoiding all dairy products for a few weeks and then slowly reintroducing them to see if symptoms return.

2. Hydrogen Breath Test

This test measures the amount of hydrogen in your breath after consuming a lactose-containing drink. High levels of hydrogen suggest lactose intolerance.

3. Stool Test

In younger children, a stool acidity test may be used to check for undigested lactose.

Practical Strategies for Dealing with Lactose Intolerance

Managing lactose intolerance doesn't mean giving up all dairy or missing out on fun experiences. Here are some tips to help:

1. Identify Your Limits

Some people with lactose intolerance can tolerate small amounts of dairy, like cheese or yoghurt, but not milk. Experiment with different foods to see what works for you.

2. Look for Lactose-Free Alternatives

There are many lactose-free products available, including:
  • Lactose-free milk
  • Dairy-free cheese
  • Plant-based alternatives like almond, soy, or oat milk

3. Take Lactase Supplements

Over-the-counter lactase enzyme tablets can help your body digest lactose when you eat dairy. Take them just before consuming dairy products.

4. Read Food Labels

Learn to spot hidden dairy ingredients, such as:
  • Milk solids
  • Whey
  • Casein

5. Communicate with Others

Let friends, family, and teachers know about your intolerance so they can help you avoid foods that might make you sick.

What Foods Are Naturally Low in Lactose?

If you want to avoid lactose, stick to naturally low-lactose or dairy-free foods, such as:
  • Meat, fish, and eggs
  • Fruits and vegetables
  • Rice, pasta, and bread
  • Nut-based snacks

When to See a Doctor

If you suspect you're lactose intolerant, see a doctor for confirmation. It's also important to seek medical advice if:
  • Your symptoms are severe or frequent
  • You're losing weight or feeling weak
  • You're unsure if your symptoms are caused by lactose intolerance or another condition

How to Stay Healthy Without Dairy

Dairy is a key source of calcium, which is important for strong bones and teeth. If you're avoiding dairy, make sure to get calcium from other sources, such as:
  • Leafy green vegetables like spinach or kale
  • Fortified plant-based milks
  • Calcium supplements, if recommended by a doctor

Final Thoughts

Identifying lactose intolerance can help you take control of your health and avoid uncomfortable symptoms. By working with your doctor and making small adjustments to your diet, you can still enjoy delicious meals and feel your best. Remember, managing lactose intolerance is all about finding what works for you and making informed choices.

How are you feeling?

It is really important that when we need help, we feel able to ask for it. This could be speaking to a parent, a close friend, a teacher or someone else you trust. Sometimes it can be really hard to share our feelings with other people but if we are feeling low or don't know where to turn, sharing with others is really important. Teachers will always take you seriously and listen to your problems in confidence if you approach them for help. Likewise, parents, siblings or friends will help you if you reach out to them.

If you feel like you can't speak to anyone you know, there are people and organisations that can help support you:

  • Childline - Call them on 0800 1111 any time of the day or night, every day of the week
  • NSPCC - Call them on 0808 800 5000 between 10am and 4pm Monday to Friday or email them on help@NSPCC.org.uk
  • The Samaritans – Call them on 116 123 any time of the day or night, every day of the week
  • SANE – Call 0300 304 7000 for support (4:30pm - 10:30pm every day)
  • Mind – Call 0300 123 3393 (9:00am - 6:00pm Monday to Friday)

*Sometimes we will use real life examples in our articles to aid understanding. When we do, names and ages will be changed.