Lactose Intolerance in Seniors: Signs, Causes, and Solutions
Photo source: openverse, Change C.C
As we grow older, our bodies change in ways we do not always expect, and digestion is no exception. Many New Zealand seniors find that dairy foods they once enjoyed without a second thought begin to cause discomfort. This is often due to lactose intolerance, a common condition that becomes more noticeable with age.
What Is Lactose Intolerance?
Lactose intolerance happens when the body does not produce enough lactase, the enzyme needed to break down lactose, the natural sugar found in milk and dairy products. Without enough lactase, undigested lactose moves into the gut, where it can cause discomfort.
Signs to Watch For
Common symptoms include bloating, gas, stomach cramps, and diarrhoea after eating dairy. Some seniors also notice nausea or a general feeling of heaviness. These symptoms can appear gradually, so it is easy to mistake them for normal ageing or another condition. Paying attention to how your body reacts after meals can help identify a pattern.
Why It Becomes More Common With Age
Lactase production naturally declines over time for many people. Additionally, certain medications, illnesses, or changes in gut health can reduce the body’s ability to process lactose efficiently. This means someone who enjoyed dairy for decades may suddenly find it harder to tolerate.
Simple Solutions
The good news is that lactose intolerance is manageable. Reducing portion sizes of dairy foods rather than cutting them out completely can often help, since many people can tolerate small amounts. Lactose-free milk and dairy alternatives such as almond, soy, or oat milk are widely available in New Zealand supermarkets and make it easy to still enjoy familiar meals.
Hard cheeses and yoghurt are often easier to digest than milk, as they contain lower levels of lactose. Lactase enzyme tablets, available at most pharmacies, can also help break down lactose before it causes discomfort.
It is important to maintain calcium and vitamin D intake even while reducing dairy, since these nutrients support bone health, which is especially important for seniors. Leafy greens, fortified plant milks, and canned fish with bones are good alternatives worth considering.
When to See a Doctor
If symptoms persist or worsen, it is worth speaking with a doctor or dietitian. They can help confirm whether lactose intolerance is the cause and suggest a nutrition plan that keeps you healthy and comfortable.
