Symptoms and Remedies for Lactose Intolerance

by John Staughton (BASc, BFA) last updated -

 Likes  Comments

Lactose intolerance afflicts hundreds of millions of people, but there are a number of ways to identify and treat this condition, including the use of kefir, apple cider vinegar, chamomile, ginger, and calcium-rich foods, among others.

Home Remedies for Lactose Intolerance

Home remedies for lactose intolerance include:

Educate Yourself

Many people who know that they suffer from lactose intolerance are conscious about their dairy intake, but they very often suffer from the uncomfortable symptoms because they don’t know about the hidden sources of lactose in many different foods. Always check the product labels, and don’t forget that foods like salad dressings, pancakes, candy, hot dogs, soups and frozen dinners often contain lactose that can set your stomach rumbling.

Consume Lactase

Since lactose intolerance is caused by a deficiency in lactase to break down lactose, adding lactase to your system can be very helpful. You can get lactase enzyme powder and add it to your dairy products (namely milk) and let it digest the sugar before you ever ingest it, or you can take a lactase tablet directly before or after consuming a lactose-containing food.

Shrink Your Portions

If you have a mile intolerance to lactose, then you can avoid any of the unpleasant symptoms by monitoring your portions. Don’t eat an entire wheel of cheese and then chug a gallon of milk, but don’t be afraid to acclimate your body to small amounts of dairy products, allowing the body to digest the sugar in small chunks, rather than large portions.

Know Your Body

Every person has some level of intolerance to certain foods, so understanding your limitations is key. Over time, if you pay attention, you’ll know the line for your lactose consumption. Perhaps it is a single chocolate bar, two glasses of milk, or a grilled cheese sandwich. Just remember that once you know your body better, you can wisely manipulate your diet to fit within those guidelines.

Alternate Nutrient Sources

One of the major dangers of lactose intolerance is the inability of the body to get all the nutrients it needs, namely calcium and vitamin D. Fortunately, you can alter your diet to put more of these nutrients back in to prevent deficiencies. Calcium-rich foods include nuts, seeds, dried fruits, beans, soy products and leafy greens. Vitamin D, on the other hand, can be acquired through fatty fish, beef liver and egg yolks!


If you simply can’t ignore your need for cheese, you can at least counter the unpleasant side effects. Ginger is an excellent way to settle the stomach, reduce nausea and cramping, and also stimulate more efficient digestion. Ginger ale, pickled ginger, or ginger extract can all be highly effective for keeping your stomach feeling normal, even if you eat a bit too much lactose.

Chamomile Tea

In a similar vein to ginger, chamomile tea has been recommended as a solution for lactose intolerance and other indigestion issues for generations. It can neutralize stomach acid and inflammation, while also soothing the body and mind, helping to reduce the discomfort that occurs if you accidentally (or intentionally) consume lactose.


Kefir is an increasingly popular alternative to cow’s milk, and it does not possess the lactose that makes people sick. In fact, it contains live bacterial cultures (probiotics) that can help to improve the digestive capabilities of the stomach and reduce the symptoms of lactose intolerance, essentially making the body better at digesting that particular sugar.

Milk Substitutes

There are many milk substitutes on the market that don’t contain lactose, but can still deliver the important nutrients that our body needs from milk. From soy milk and almond milk to coconut milk and hemp milk, there are plenty of alternatives to milk, and while they may be slightly more expensive, your stomach will thank you.

Home remedies for lactose intolerance - infographic

Yogurt and Hard Cheese

Yogurt and hard cheeses contain live bacterial cultures, and much lower levels of lactose. In fact, the probiotics in these foods help to break down lactose, so even if you are severely lacking lactase, adding these “dairy” products to your diet can actually improve your body’s ability to digest that pesky sugar.

Apple Cider Vinegar

Many people who suffer from mild to moderate lactose intolerance are able to mask any of the symptoms by adding apple cider vinegar in small amounts to their diet. Apple cider vinegar is able to coat the stomach, improving the digestive efficiency of the gut, and soothe any inflammation or discomfort caused by lactose.

A Final Word of Warning: While lactose intolerance isn’t usually dangerous, it can be annoying, and ongoing inflammation in the gut can weaken the stomach’s ability to defend against outside pathogens. If you are lactose intolerant, continuously putting your body through nausea, vomiting, diarrhea and pain can be damaging in the long run, so take the above suggestions to heart! Protection Status
About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

Rate this article
Average rating 4.1 out of 5.0 based on 23 user(s).