6 Ways To Relieve Lactose Intolerance Symptoms

That bowl of ice cream hit the spot! But now ... you feel gassy, bloated and crampy.

If you have lactose intolerance, you know these symptoms all too well. This is because you lack a digestive enzyme called lactase, which breaks down lactose, a natural sugar in milk.

“Most of us are born with this enzyme, but your body makes less of it as you get older,” explains gastroenterologist Claire Jansson-Knodell, MD. That’s why lactose intolerance is more common in adults (though, it affects kids, too).

Remedies for lactose intolerance relief

Lactose intolerance symptoms typically hit within 30 minutes to two hours after you’ve had dairy. But undigested lactose can stay in your digestive system for up to two days, leading symptoms to linger.

When lactose intolerance symptoms strike, these tips from Dr. Jansson-Knodell may provide relief.

1. Take medications

Over-the-counter (OTC) medications are often the fastest way to get relief, but the type you need depends on the symptoms you’re experiencing.

• Gas medications like GasX® and Maalox® have simethicone to ease symptoms, such as gas, bloating and stomachaches.
• Antidiarrheal medications may have loperamide (Imodium®, Maalox Anti-Diarrheal®) or bismuth subsalicylate (Pepto-Bismol®, Kaopectate®) for diarrhea.
• Antiemetic medications like Emetrol® have phosphorated carbohydrates to treat nausea and vomiting.

2. Watch what you eat and drink

You should avoid dairy until your stomach settles. But when you’re having digestive troubles, you may want to avoid these foods and drinks, too:

• Alcohol and caffeine (especially coffee)
• Beans
• Carbonated beverages, including soda and diet soda
• Fermented foods
• Fried, acidic or spicy foods
• Sugary foods or products made with sugar alcohols or artificial sweeteners

When your stomach is especially upset, you may want to stick to foods that are easy to digest. Experts sometimes recommend the BRAT diet, which stands for “bananas, rice, applesauce, toast” — all soft, bland foods that are less likely to bother your stomach.

3. Get your body (and gut) moving

One study found that physical activity may relieve symptoms like gas and bloating. Though the study focused on people with irritable bowel syndrome (IBS), the findings may apply to anyone experiencing digestive problems.

“Movement stimulates the digestive system, helping food and gas pass through faster,” Dr. Jansson-Knodell explains.

These exercises may improve gut health:

• Stretching exercises
• Walking
• Yoga, especially Thai yoga (Thai massage)

4. Massage your belly

Massaging your abdomen can help get things moving, which can relieve gas, bloating and pressure. One study found that abdominal massage improved IBS symptoms, and Dr. Jansson-Knodell says it also could work for lactose intolerance symptoms.

To perform an abdominal massage, follow these steps:

1. Start on the lower right side of your abdomen, near your hip bone.
2. Make light, circular motions up the right side until you reach your ribs.
3. Continue making circular motions as you move to the left side.
4. Make your way down toward the left hip bone and then up to your belly button.
5. Slowly repeat these steps, continuing the massage for up to 10 minutes.

5. Soothe your tummy with ginger and peppermint

A review of six studies found that ginger eases nausea and vomiting better than a placebo. Peppermint is also known for its stomach-soothing effects. Drink teas made with peppermint or ginger, or try ginger shots.

But skip ginger ale, which doesn’t actually have ginger in it!

6. Apply mild heat

Heat relaxes abdominal muscles, which can get things moving in your digestive tract. You can:

• Apply a warm compress to your belly for up to 15 minutes.
• Place a heating pad (set on low) on your belly for up to 15 minutes.
• Soak in a warm bath.

Preventing lactose intolerance symptoms

Having lactose intolerance doesn’t necessarily mean living a life without dairy. “Most people can enjoy at least some amount of dairy without symptoms,” says Dr. Jansson-Knodell.

You can also minimize your symptoms by having milk with a meal, which slows digestion and reduces how much lactose enters your intestine at once. Another option is to have smaller amounts of dairy (4 ounces or less) throughout the day, which can prevent overwhelming your digestive system with lactose.

These tips can also help:

• Limit foods with lactose, including surprising foods that have dairy.
• Take an OTC lactase medication before having dairy.
• Choose reduced-lactose or lactose-free dairy products.
• Try lactose-free milk alternatives, like oat milk or almond milk.
• Improve your gut health with prebiotics and probiotics.

Is lactose intolerance really causing your symptoms?

If you have chronic symptoms of lactose intolerance, talk to a healthcare provider. It could be that another food intolerance or condition, not dairy, is at the root of your issues.

A simple breath test or blood test can rule out or confirm a lactose intolerance diagnosis — and from there, your provider will work with you to figure out next steps.

An elimination diet can help determine which foods or ingredients are actually upsetting your stomach — but this type of diet should only be done under the close guidance of a healthcare provider, like a dietitian.

“Lactose intolerance is fairly common,” Dr. Jansson-Knodell notes, “but many people mistakenly think they have lactose intolerance when something else is to blame.”