If you are lactose intolerant, you have trouble digesting milk because your body does not make enough lactase.

Lactase is an enzyme that breaks down the natural sugar in milk. This sugar is called lactose.

To understand lactose intolerance, Daniel Kazungu, a general practitioner in Kigali, says it’s important to put in mind that our bodies use an enzyme called lactase to break down that sugar so we can absorb it into our bodies.

However, he says people with lactose intolerance do not have enough lactase, which is produced in the small intestine.

He further notes that some people can digest milk products well, and those who are lactose intolerant, their low lactase levels give them indications after they eat dairy.

Jean Marie Muhire, a specialist in internal medicine at La Nouvelle Clinic-Kigali, says the main problems caused by lactose intolerance include rumbling tummy sounds, gas, stomach cramps, bloating, and diarrhoea, among others.

He notes that depending on the person, some with lactose intolerance can safely drink small amounts of milk, especially if they eat food with it.

However, others on the other hand can’t drink any milk at all without having problems.

"In normal cases, this problem starts as early as when one is two years old when the body naturally starts making less lactase,” he says.

How to go about it

Erick Musengimana, a nutritionist at Rwanda Diabetes Association in Kigali, says for lactose intolerance, one can start by making changes in their diet, which will help in digesting milk, or simply opt for calcium from other foods.

He explains that if one is lactose intolerant, they should ensure they get the required calcium needed by the body.

He notes that it’s recommended that one gets 1,200 to 1,500 mg of calcium each day.

Children, teenagers, women who are pregnant or breastfeeding, and women who have gone through menopause should take calcium supplements if they can’t drink enough milk or eat enough dairy products to get this much calcium.

Musengimana further points out that the supplements with an oyster shell base are absorbed best, therefore, the aforementioned group should go for such supplements.

"If one can instead eat and drink smaller servings of dairy products, but have them more often, then it’s good for people with lactose intolerance. 

"The smaller the serving, the less likely it is that one will have problems,” he adds.

Muhire says another way to deal with lactose intolerance is by eating food when you drink milk. This, he says, slows the digestive process, and one is likely not to have problems.

For some people with lactose intolerance, Muhire says they can try ice cream, milkshakes, and aged (hard) cheeses since they are easier to digest than milk.

However, he warns that these foods are high in fat, therefore, eating them in moderation is important, and people with other medical conditions should first consult a doctor before consuming them.

Instead of drinking milk, Musengimana notes that one can try eating foods that are high in calcium, like leafy greens.

This, he says, could range from collards, kale, and mustard greens to oysters, sardines among other groups of food with a high concentration of calcium.