Lactose intolerance is something that affects a huge number of people and like most things to do with tummies, it varies wildly from person to person. With me, for example, the first sign that I’ve been naughty is the now-famous ‘dairy cough’, which all my friends recognise at twenty paces and wag disapproving fingers at. Stomach cramps, diarrhoea, dizzy spells and even blackouts can follow the barking cough if I’ve eaten something milk, cheese or (usually!) chocolate based.

I think I’ve probably always been lactose intolerant, although it was officially diagnosed when I was about 15. Having been really poorly on a family holiday to France (not a cuisine that immediately springs to mind as being particularly light on the dairy front!), really stressed with GCSE studies and worried about having inherited Crohn’s disease (a chronic inflammatory bowel condition) from my Dad, I underwent a variety of tests and procedures at Guy’s hospital. Being diagnosed with a lactose intolerance/dairy allergy was a strange experience; instead of being horribly depressed at having to give up the lasagne, chocolate and ice cream that I adored, I was elated not to have a really serious bowel condition! Even though it can be awkward and annoying, whenever I feel a bit down about it I think of all the people worse off, with irreversible and chronic problems, a bit of perspective on lactose intolerance always makes me feel incredibly lucky.

Just as symptoms can be hugely varied, so are the ways to manage your intolerance. Some people have violent reactions to even traces of lactose, whilst others simply steer clear of heavy sauces, ice cream sundaes and cheese boards. Personally, I’ve found that the best judge of your tolerance is you. I’m a great believer that listening to your body’s signals, and accepting that it’ll take some time to get comfortable with how much or little you can eat is the best way. For example, I always eat regularly (having even a tiny amount of lactose on an empty stomach is always really painful) and tend to avoid dairy completely when I’m feeling anxious or stressed. If you are finding your feet with lactose intolerance I’d recommend taking things fairly slowly, and looking out for ‘hidden dairy’ in shop/restaurant versions of things such as porridge, coleslaw and curry sauces.

Using dairy replacement products such as soya things or supermarket ‘free from’ ranges is an option, but will take some serious adjustment if you’ve been used to eating the real thing previously. I never got on very well with soya things (except in really chocolatey hot chocolate, which may be counter productive), and revolutionised my life discovering Lactofree.

Affectionately called ‘special milk’ in my house, Lactofree milk has been a constant fixture in my fridge (at home, at uni, on holiday and even in my boyfriend’s house when his Mum did the shopping for me). It’s perfect for anybody who is used to the taste and texture of ‘real’ milk, as it’s just that! It tastes and behaves exactly the same in cooking too, which has been wonderful. I use it for everything I cook, and just substitute it into the recipe where it says milk-easy as (lactose free) pie! My next project is going to be making Lactofree ice cream myself, recipes based on plain chocolate and raspberries being top of the wish list.

It’s brilliant news that Lactofree yogurts, cheese and fresh milk have extended the range of products available – I’ve always got a carton in the fridge at work, and quite often add a pot of fruit yogurt to a smoothie for a proper breakfast on the go!

I’ve had a little think about some top tips, and will close with the promise that lactose intolerance may take a little adjustment (and a few Lactofree products in the supermarket trolley!), but is perfectly manageable with a little imagination, some tiny changes to your plate and a bright outlook!

My Top Tips:

• Learn to cook! If you can make things from Lactofree yourself, you can eat them! Think cream sauces, lasagne, desserts and ice cream.

• Watch your stress: my tolerance goes down when my stress levels go up.

• If your supermarket doesn’t stock Lactofree – get lobbying! Letting the manager/customer services people know, or using the Stockist Request Service could change everything.

• Stay positive; you are part of a huge community and Lactofree are really helping to improve awareness and provision.

• Have a laugh about it; it’s just another thing that makes you special!