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All You Need To Know About Lactose Intolerance

Do you find yourself craving an ice cold glass of milk, a cheese toastie, or a creamy bowl of ice cream, but know that if you do you may well end up feeling bloated, gassy and have stomach cramps?  Or do you suspect that your child’s digestive issues are caused by their dairy consumption?

If you or your child experience unpleasant symptoms after consuming dairy products, there's a chance you could be lactose intolerant. There can be a lot of confusion surrounding this condition and it can sometimes be difficult to know what's true and what's not.

We partnered with Avonmore Lactose Free milk to conduct a survey all about lactose intolerance, and give you some important information about this condition and how to manage it.

What Is Lactose Intolerance?

Lactose is a natural sugar that is found in milk and other dairy products. Lactose intolerance occurs when the body is unable to break down this sugar and cannot absorb it into the blood. It is caused by the lack of an enzyme, called lactase, which is produced by the small intestine. If there is not enough lactase, the lactose cannot be absorbed and it passes into the large intestine, where it begins to cause uncomfortable symptoms.

There are a few different types of lactose intolerance that a person can have, the most common are primary and secondary lactose intolerance:

- Primary lactose intolerance is genetically determined and is particularly common in Asian and African populations.
- Secondary lactose intolerance is caused by a problem in the small intestine; it is often temporary and resolves itself when the gut heals.
- The third type is also genetically determined but it is very rare. With this type, lactose needs to be completely removed from the diet.

According to the Health Service Executive (HSE) about 5% of adults are lactose intolerant. However, according to our survey of 1,500 people, 15% believe they are lactose intolerant, while nearly one third were concerned that they might be lactose intolerant.

What Are The Common Symptoms? 

Almost 40% of those surveyed were unsure of the symptoms of lactose intolerance, so it’s important to be aware of these so you know what to look out for.  While symptoms can vary from person to person, the most common symptoms of lactose intolerance include:

  • A bloated stomach
  • Cramps
  • Flatulence (wind)
  • Diarrhoea
  • Nausea

Worryingly, our survey found that a quarter of survey respondents had diagnosed themselves with lactose intolerance, while nearly a fifth would self-diagnose if they thought they might be lactose intolerant. It’s really important you visit your doctor if you think you or your child could be lactose intolerant. It’s a good idea to keep a food diary of what you consume, and what symptoms you experience. Tell your GP if you notice any patterns, or if there are any foods that you seem particularly sensitive to.

Common Myths and Misunderstandings About Lactose Intolerance

There are a few misunderstandings about lactose intolerance. Here, we shed some light on some of the most common misconceptions about the condition:

Myth 1: Lactose is only found in dairy products 

A lot of other food and drink products may contain lactose, such as salad dressing, biscuits, peanut butter, bread and other baked goods, some breakfast cereals, instant soup, and some processed meats, such as sliced ham. Always make sure to check the ingredients of all food and drink products carefully, because milk or lactose are often hidden ingredients.

Myth 2: If I’m lactose intolerant, I have to avoid dairy completely 

According to the survey, 40% of respondents believed that people with lactose intolerance couldn’t eat any dairy, but this isn’t true. Depending on how mild or severe your lactose intolerance is, you may need to limit the amount of dairy in your diet, but not everyone who is lactose intolerant has to avoid dairy completely.

Everybody is different so it does require a bit of trial and error to find out what works for you. For example, some people may find that drinking milk on its own brings on symptoms, but drinking milk with a meal or in tea or coffee might be fine. A lot of people with lactose intolerance can also tolerate small amounts of hard cheese and yoghurt as the lactose has been partially broken down in the production of these products.

Myth 3: If I’m lactose intolerant, I can only drink non-dairy milks such as soya or almond milk

It’s often suggested that the only alternatives for people with lactose intolerance are soya, almond or other plant-based options. The truth is, you don’t have to miss out on dairy milk, there are some delicious alternatives that you can try, such as Avonmore Lactose Free milk

It’s made with regular cow’s milk, but the enzyme lactase is added, which breaks down the lactose in milk, making it easier to digest and helping to prevent the symptoms of lactose intolerance.

Avonmore Lactose Free milk tastes just like regular fresh milk and has all the nutritional benefits you’d expect from Avonmore milk, just without the lactose. The survey found that 21% of those with a child with lactose intolerance say meal times are a struggle and 45% find milk alternatives expensive. The good news is that Avonmore Lactose Free milk can also be incorporated into cooking many and varied recipes.

Myth 4: Because I’m lactose intolerant, I have to adopt a vegan diet 

There is no need to adopt a vegan diet when you’re diagnosed with lactose intolerance. Fish, meat and eggs are all allowed on a lactose-free diet and are an important source of vitamin B12, which is only found in animal sources.

Myth 5: If I’m lactose intolerant, I can get enough of my daily requirement of calcium from non-dairy foods/products 

Dairy products are a major source of calcium in the Irish diet, yet three-quarters of those surveyed believe they can get sufficient calcium from non-dairy foods/products. While some green leafy vegetables and fish with soft bones contain calcium it's actually quite difficult to get your daily calcium requirements if you don't consume milk and dairy foods. For example, you would have to eat about 16 servings of broccoli a day to get your daily intake. Fish such as sardines and salmon are good sources of calcium but we don’t always eat a lot of fish in Ireland.

Certain sources of dairy products may be easier for people with lactose intolerance to digest. For example, ripened cheese may contain up to 95% less lactose than whole milk. There is also a range of lactose-reduced or lactose-free dairy products available in supermarkets. As mentioned above, Avonmore Lactose Free milk is a good option here, as it tastes just like regular fresh milk and has all the nutritional benefits you’d expect from regular milk, just without the lactose.

Here are some of the other results from our lactose intolerance survey: 

This article is kindly sponsored by Avonmore Lactose Free milk. It tastes just like regular fresh milk and has all the nutritional benefits you’d expect from Avonmore milk – just without the lactose. Visit for more information.

Please ensure you visit your GP for a proper diagnosis if you think you or your child might be lactose intolerant.

Get cooking with these fab Lactose Free recipes:

Savoury: Delicious Chicken and Mushroom Pasta
Sweet: Scrumptious Blueberry Muffins

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