Have you ever felt sick after eating a giant bowl of ice cream or over-indulging in cheese? Don’t freak out! It doesn’t mean you are lactose intolerant. However, this kind of intolerance is much more common than you’d think. It has been estimated that up to 65 percent of the human population has a reduced ability to digest lactose, the enzyme found in dairy products.

In order to digest lactose, your body needs to have a certain level of lactase. Lactase is the enzyme that binds to lactose and breaks it into simple sugars that allow your body to process dairy products. Many people have some sort of lactase deficiency, which often worsens with age. In fact, the most common form of  lactose intolerance is the result of decreased lactase production over time, meaning that symptoms won’t present themselves until late adolescence or adulthood. Deficiencies may have a genetic cause, or they can result from injuries or infections in the small intestine.

An inability to break down lactose causes irritation in the intestinal lining, which causes digestive pain, swelling, and discomfort. These symptoms are similar to those from other food allergies and intolerances, so it is important not to self-diagnose.

Lactose intolerance varies based on the individual and how hir body reacts to lactose. Some people are able to consume small amounts of milk products with minimal or no symptoms, while others cannot tolerate any amount of lactose. A few dairy products have lower levels of lactose present, so it might be easier for someone to process these. The best way to prevent any pain or discomfort is to avoid, or strictly limit, dairy products altogether.

Having recently learned of my own intolerance to lactose, I was frustrated at first at having to give up dairy products. But I soon discovered that there are plenty of delicious alternatives, such as coconut and almond milk, that are flavorful and satisfying. Also, since lactose intolerance is fairly prevalent, there are many brands that make dairy-free products.

If you happen to be lactose intolerant, you can continue to enjoy the foods you love, even if it becomes necessary to find satisfying alternatives. So don’t just give up your favorite ice cream if you feel a little sick after eating a carton or two, but do be aware of how your body reacts to certain foods.